Warrior School: Recent Episodes

amy kate bowe

Welcome to The Warrior School Podcast - The podcast for women who train

I am your teacher Amy Bowe Trainer, Dietitian and the creator of Warrior School

I believe the quality of our cycle determines the quality of our training, and lives

And I believe lifting weights, knowing our cycle and training with it is the future of women’s training

Each week on the podcast myself and other professionals will talk about how to

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

Show notesEP 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 Series00:45 Sharing and Feedback05:22 Diving Into Individualisation in Women's Exercise05:53 Exploring the Importance of a Strong Foundation08:06 The Power of Individual Goals and Hybrid Training10:10 Creating a Personalised Training Strategy16:19 The Joy and Challenge of Pursuing Fitness Goals29:20 Invitation to Join Warrior School for Personalised Support33:09 Warrior School Women Share Their Transformative Journeys

Related podcast episodesEpisode 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 joyEpisode 214: Playing to win

Show notesIn 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 Episodes01:30 Igniting the Fire Within: The Power of Grit and Determination03:29 Embracing Aggression: Lessons from Sprint Training and Olympic Weightlifting05:34 Overcoming Self-Doubt: The Mental Battle of Training11:37 Building a Strong Foundation: The Importance of Consistent Training17:53 Integrating Sprint Training: A Guide to Enhancing Performance24:51 Mindset and Adaptation: The Key to Pushing Your Limits27:26 Igniting the Fire Within: The Power of Goals and Vision28:28 The Journey to Feeling Amazing: A Warrior's Wedding Prep29:26 Rekindling the Vision: Staying True to Your Goals32:48 The Essence of Training: Finding Your Fire36:21 Warrior School Testimonials

Related podcast episodesEpisode 229: Is training hard bad for female hormones and healthEpisode 227: The best sprint intervals for metabolic health and fat lossEpisode 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 showWarrior School

Show notesIn 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 Exercise00:52 Diving Deep into Cardiovascular Training00:59 Exclusive Group Coaching Insights: Aerobic Capacity and HIIT07:37 Understanding Energy Systems: Aerobic vs. Anaerobic19:30 Practical Guide to Aerobic Thresholds and Training Zones30:58 Anaerobic Training Explained: Beyond the Basics40:19 Unlocking the Benefits of High-Intensity Training for Women Over 4044:05 Incorporating HIT and SIT into Your Routine: Practical Tips52:00 Navigating the Path to Sprinting: A Gradual Approach01:02:00 Warrior School Testimonials

Related podcast episodesEpisode 279: How should women approach exercise [part 2 cardiovascular exercise]Episode 207: The importance of a well-balanced exercise program with Libby WescombeEpisode 185: HIIT training for fat loss and metabolic healthEpisode 186: How should I approach training [exercise prescription for strength, HIIT and plyometrics]

Show notesI 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 Exercise00:50 The Power of Strength Training for Women00:54 Navigating the Noise in Women's Health and Fitness01:20 Embracing Change: Fitness Beyond Your 40s03:39 Old Game vs. New Game: A Fresh Approach to Fitness04:38 Living Big: The New Game of More09:26 Prioritising Health and Fitness for Energy and Power12:10 Creating an Environment for Success17:40 Owning the Movement: Beyond the Gym22:06 The Essentials of Strength Training27:50 Building a Foundation: The Importance of Body Weight Training36:47 Designing a Training Program That Works for You38:35 Training Needs for Females: A Comprehensive Guide39:00 Customising Your Training: Athletes vs. Strength Focus40:42 Creating Your Vision: The Foundation of Fitness Success42:18 Adapting Training to Your Current Season of Life43:27 Building Your Foundation: Starting with Strength Training46:12 Advancing Your Training: Lifting Heavy and Building Muscle57:46 Warrior School Testimonials: Transformations and Triumphs

Related podcast episodesEpisode 273: Q&A Special Part 2 (timestamp 19-minutes)Episode 262: Transforming your training with Own the Movement WorkshopEpisode 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 WescombeEpisode 172: Strength training 101Episode 158: My tops tips and tricks to help you lift more weightEpisode 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 levelEpisode 105: How to confidently choose the right weights in your trainingEpisode 104: Why you’re not making progress in your training with Libby WescombeEpisode 89: How to train hard in a respectful way

Featured on the podcastWarrior School

Show notesIn 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 Podcast00:49 Introducing the Five-Part Series on Exercise for Women04:26 Understanding the Guidelines for Women's Exercise06:59 The Importance of Vision, Current Season, and Foundation in Fitness16:23 Deep Dive into Guideline One: Strength Training21:48 Exploring Cardiovascular Training and Speed & Power26:04 Building a Strong Foundation: The Female Training Pyramid30:35 Warrior School Success Stories

Related podcasts* Episode 166: Where do I start? (how to start training again after time off) * Episode 172: Strength training 101 * Episode 182: How to train in your 40s and beyond * Episode 184: The power of plyometrics on body composition and metabolic health * Episode 185: HIIT training for fat loss and metabolic health * Episode 186: How to approach your training (exercise prescription for strength, cardio and plyometrics)

Show notesIn 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 Schoolhttps://warriorschool.co/

Related podcasts

Episode 260: Achieving more in less timehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000648230897

Episode 243: How to keep going in moments or periods of changehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000638789543

Episode 219: Self-discipline, patience and committing to the planhttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000627305907

Episode 205: How can I support myself in times of stresshttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000621986418

Episode 189: Life sprints and shortening the long way homehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000617374693

Show notesIn 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 Plans01:21 Diving Deep into Training Flexibility and Fitness Philosophy07:53 Exploring the Science and Personalisation of Training14:00 The Journey from Beginner to Advanced: Building Muscle and Embracing Soreness23:29 Navigating Discomfort and the Path to Athleticism29:41 The Importance of Embracing Discomfort in Training38:10 Understanding Your Body's Adaptation to New Workouts38:45 The Importance of Frequency in Training39:45 Evolving Your Fitness Goals Over Time40:37 Exploring Diverse Training Approaches Beyond Longevity41:34 Adapting Training to Individual Desires and Life Stages44:31 The Power of Support in Achieving Fitness Goals45:22 Embracing Change and Stepping Out of Comfort Zones47:11 Combining Different Training Styles for Optimal Results55:27 The Role of Communication and Support in Fitness01:06:57 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 Wescombehttps://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

Show notesMy 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 Introductions00:41 Journey to the Podcast: Discovering Elena's Work01:40 Elena's Mission: Saving Marriages and Understanding Female Sexuality02:58 From Pain to Purpose: Elena's Personal Journey06:17 Creating Safe Spaces: Addressing Women's Sexual Challenges08:56 Understanding Female Libido: Beyond the Surface13:55 The Pillars of Female Libido and Self-Care25:43 Seasons of Libido: Navigating Life's Changes28:16 Personalising Your Path: Sexuality and Libido Your Way33:04 Maintaining Desire in Long-Term Relationships34:56 The Illusion of Recapturing Novelty in Long-Term Relationships35:59 Role-Playing and the Quest for Novelty36:17 Evolving Desire Beyond Novelty38:22 Building Emotional Connections for Deeper Intimacy40:11 Redefining Arousal and Desire41:11 The Importance of Time and Patience in Sexual Intimacy45:40 Exploring the Difference Between Sex and Sexual Intimacy49:06 Addressing Misconceptions and Communication in Relationships51:19 Unpacking the Phenomenon of Fifty Shades of Grey53:12 The Misunderstood Concept of the 'Rape Fantasy'54:16 The Role of Safety in Sexual Desire57:03 Challenging the Hustle Culture in Sexuality57:38 Identifying and Addressing Libido Killers01:07:13 Concluding Thoughts and the Importance of Communication

Elena Rossi Instagramhttps://www.instagram.com/elenarossiofficial_/

Websitehttps://elenarossiofficial.com/

Where did my Libido Go Course222USD OFF with the code WARRIORSCHOOL on her Level 1 Course.Here is the course link: https://elenarossiofficial.com/level-one/

Show notesIn 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 Insights02:12 The Science of Protein Intake for Women12:08 Navigating Menopause: Tests and Genetics19:19 Muscle Building vs. Strength Training: A Deep Dive34:18 Maximising Strength and Muscle Growth: Strategies and Insights36:22 Upcoming Series Announcement: Fitness for Women in Their Forties and Beyond36:48 Entrepreneurial Journey: Lessons Learned and Personal Growth40:33 Embracing the Long Way in Business and Training: A Philosophy of Patience and Persistence45:46 The Joy of No Rules: Finding Freedom in Training and Entrepreneurship52:26 Navigating Burnout: Understanding and Overcoming Low Energy States01:03:13 Concluding Thoughts: Wrapping Up Q&A Part Two

Featured on the showWarrior Schoolhttps://warriorschool.co/

Related podcast episodesEpisode 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 101https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000606512079

Show notesThis 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 Workouts10:44 Exploring the Best Time for Workouts: Morning vs. Evening19:40 Unveiling Energy Leaks: How to Harness Your Power29:16 Demystifying Cellulite: Strength, Metabolism, and Body Composition30:30 Unveiling the Mysteries of Cellulite: Causes and Hormonal Influences31:05 The Role of Estrogen in Cellulite Formation32:59 Strategies for Managing Cellulite: Hormonal Balance and Lifestyle Changes33:51 Dietary Influences on Cellulite: Omega Fatty Acids and Inflammation35:33 Metabolic Health and Its Impact on Cellulite37:44 Exercise as a Key to Reducing Cellulite: Resistance Training and Sprinting47:13 Personal Testimonies: Transformations in Warrior School51:57 The Power of Community and Consistency in Warrior School54:49 Celebrating Strength and Confidence: Warrior School Success Stories

Featured on the showWarrior Schoolhttps://warriorschool.co/

Related podcast episodesEpisode 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

Show notesIn 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 Episode00:26 Reflecting on the Forge and Form Challenge00:54 Understanding Post-Competition Blues02:36 The Mental and Physical Impact of Intense Training04:46 Navigating the Aftermath of Achievements12:04 Embracing the Need for a Reset14:47 Planning for Playfulness and Novelty in Training20:27 Personal Reflections and Future Training Goals23:40 Invitation to Join Warrior School

Warrior Schoolhttps://warriorschool.co/

Show notesDo 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 showKitty Blomfieldhttps://www.instagram.com/kittyblomfield/

Leila Lutzhttps://www.instagram.com/leilalutz/

Libby Wescombehttps://www.instagram.com/libbywescombe/

Related podcast episodesEpisode 207: The importance of a well balanced exercise program with Libby Wescombehttps://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 Lutzhttps://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

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-ups01:46 The World of Women's Health and Fitness: Insights and Innovations05:43 Revolutionising Women's Health: The Journey of Revising Roar12:06 The Art of Writing: Collaborative Processes and Creative Challenges14:50 Empowering Young Females: The Importance of Education and Awareness22:39 Championing Change: Advocacy for Gender Equality in Sports and Education29:27 Navigating the Noise: Personalising Women's Health and Fitness40:04 The Importance of Returning to Baseline for Health and Fitness40:55 The Big Rocks of Health: Sleep, Activity, and Nutrition41:35 Personal Struggles with Balance and Health42:10 The Power of Saying No and Prioritising Self-Care42:40 The Challenge of Balancing Training, Business, and Family43:33 Prioritising Training and Energy Management47:33 Collaborations and Innovations in Women's Fitness53:28 The Journey to Mastering Strength and Confidence01:04:31 Exploring Menstrual Fluid as a Diagnostic Tool01:11:33 Planning for Balance and Joy in LifeShow notes

Show notesMy 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 showJennine Jacob Instagramhttps://www.instagram.com/jennine.jacob/

Jennine Jacob Storehttps://stan.store/jenninejacob

Show notesIn 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 showWarrior 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 episodesEpisode 214: Playing to winEpisode 188: The power of trying it onEpisode 177: Claiming your wins and demanding more from yourselfEpisode 171: How I make decisions in my training, business and lifeEpisode 165: The Importance of an Elegant mind [a Warriors mindset][Episode 146: Is your vision and goal, yours setting big goals & making them your own]Episode 140: Knowing what you want and how to get itEpisode 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 visionEpisode 107: The power of persistence and passionEpisode 99: Do you celebrate yourself?

Show notesThe 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

Show notesIn 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

Show notesToday, 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 showWillow Fit

Warrior School

Show notesIn 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 showKate Gordon Instagram

CFK Nutrition

Warrior School

Related podcast episodesEpisode 118: Finding Crossfit, gaining weight and falling in love with what her body can do with Kate Gordon

Show notesIn 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 Workshophttps://amykatebowe.ck.page/2de94049c8

Warrior Schoolhttps://warriorschool.co/

Episode 259: Own The Movement: A paradigm shift in women’s traininghttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000647766309

Show notesIn 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 showThe homeless boy who invented Louis Vuitton (youtube video)

What is Savior Faire? (youtube video)

James Bond

Warrior School

Show notesHave 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 showThe Life Coach School Podcast By Brook Castillo - Action Audit Podcast

Creator Club

Warrior School

Related podcast episodesEpisode 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

Show notesIn 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 showWarrior School

Show notesToday'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 showWarrior School

Episode 253: Carbohydrate shortage SOS (overcoming insufficient intake)

Show notesIn 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 showTED'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 episodesEpisode 253: Carbohydrate shortage SOS (overcoming insufficient intake)

None

None

Elon Musk

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:

Website: www.whatspruecooking.com.au
Instagram: @whatspruecooking
Facebook: What's Prue Cooking

Show notesIn 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 showWarrior 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

Show notesIn 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 showWarrior School

Conquer your first strict pull-up mini course

Related podcast episodesEpisode 255: Conquer your first strict pull-up (a course by Warrior School)

Show notesIn 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 podcastWarrior 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 podcastsEpisode 144: Q&A special Part 2

Show NotesIn 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 podcastWarrior School

Conquer your first strict pull-up mini course

Esther Perel

Brené Brown

Show notesDo 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 showWarrior School

Conquer your first strict pull-up mini course

Esther Perel's 'Where Shall We Begin: A game of stories'

Related podcast episodes[Episode 170: How to know if you should workout or take a rest day the importance of energy stacking)

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/

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 Bridenhttps://www.instagram.com/larabriden/

Period Repair Manualhttps://www.larabriden.com/period-repair-manual/

Hormone Repair Manualhttps://www.larabriden.com/hormone-repair-manual/

Article: Perimenopause as a neurological transition state https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9934205/

Warrior Schoolhttps://warriorschool.co/

Show notesLast 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 showWarrior Schoolhttps://warriorschool.co/

Related podcast episodesEpisode 175: Squatting 190lbs, deadlifting 210lbs and learning to respect her body with Meghan Meredith

Show notesHappy 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 showAbout Warrior Schoolhttps://warriorschool.co/

Related podcast episodesEpisode 246: How to change your body and life in a year

Episode 230: Is Warrior School right for you?

Show notesAre 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 showConquer your first pull-up coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://amy639434.typeform.com/to/rr5xqSiS

Related podcast episodesEpisode 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' perfectionism and the all-or-nothing mindset

Episode 202: Adaptability and being unbeatable

Show notesThis 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 showConquer 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 episodesEpisode 111: Owning your training and building a capable body with Kelsea Suttonhttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000559154961

Show notesA 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 showConquer your first pull-up coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notesTransitions 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 showConquer your first pull-up coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notesThis 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 showLeah RifeWedding PhotographerWebsitehttps://leahrifephoto.com/

Her work 'gram'https://www.instagram.com/leahrife/

Conquer your first pull-up coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodesEpisode 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

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 showConquer 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 episodesEpisode 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

Show notesSometimes 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 showConquer your first pull-up coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodesEpisode 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.

Show notesAre 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 showSeth Godin's Blog: The perfect conditionshttps://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 coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notesToday, 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 showA sober girls guide websitehttps://www.asobergirlsguide.com/

A sober girls guide programshttps://www.asobergirlsguide.com/programs

A sober girls guide instagram https://www.instagram.com/asobergirlsguide/

Conquer your first pull-up coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notesWe 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 showLittle Black Stretch Pants By Chip Wilsonhttps://www.amazon.ca/Little-Black-Stretchy-Pants-Wilson/dp/1948122340

Conquer your first pull-up coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodesEpisode 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!

Little Black Stretchy Pants

Show notesHave 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 showConquer your first pull-up coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodesEpisode 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

Show notesCelebrate 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 showConquer your first pull-up coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodesEpisode 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're on the right track and why the all-or-nothing approach doesn'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?

Show notesDid 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 showResearch ArticleIntermittent energy restriction improves weight loss in obese men: the MATADOR study

Conquer your first pull-up coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

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 showConquer your first pull-up coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodes****Episode 172: Strength Training 101https://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

Show notesDo 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 coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notesWe 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 showConquer your first pull-up coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodesEpisode 219: Self-discipline, patience and sticking to the planEpisode 209: Ditchin’ perfectionism and the all-or-nothing approachEpisode 202: Adaptability and being unbeatable Episode 177: claiming your wins and demanding more from yourselfEpisode 165: The importance of an elegant mind [a Warrior's mindset]

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Conquer your first pull-up coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

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 coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://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

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 coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://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 resultshttps://open.spotify.com/episode/5Yv1ZXVOuFSUSYLspI5Kki?si=EMoXj34bQCyj5np1jpLO2w

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 coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://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

SHOW NOTESWhen 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 SHOWAbout Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength programhttps://amykatebowe.ck.page/9925443715

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 IThttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

FEATURED ON THE SHOW

The conquer your first pull-up coursehttps://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength programhttps://amykatebowe.ck.page/9925443715

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 Websitehttps://www.christinemyu.com

Christine Yu Instagramhttps://www.instagram.com/cyu888/

Christine Yu ‘Up to Speed’ Bookhttps://www.amazon.com/Up-Speed-Groundbreaking-Science-Athletes/dp/0593332393/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength programhttps://amykatebowe.ck.page/9925443715

None

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 Articlehttps://www.drstacysims.com/blog/You_are_an_athlete_and_you_shouldn’t_practice_intermittent_fasting

Dr Andrew Huberman - Sleep toolkit: Tools your optimising sleephttps://hubermanlab.com/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing/

Matthew WalkerWhy we sleep book

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength programhttps://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 1https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580672318

Episode 34: Why I don’t recommend fastinghttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000474105738

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 & Healthhttps://hubermanlab.com/what-alcohol-does-to-your-body-brain-health/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength programhttps://amykatebowe.ck.page/9925443715

RELATED PODCASTS

Episode 144: Q&A special part 2https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000581081274

Episode 143: Q&A special part 1https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580672318

Episode 135: Preventing and overcoming pelvic floor dysfunction with Vagina Coach Kim Vopnihttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000576191288

Episode 86: How to get more out of our training with Dr Caity Havinerhttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=100053874331

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 Instagramhttps://www.instagram.com/natkringoudis/

Nat Kringoudis Websitehttps://linktr.ee/natkringoudis

Nat Kringoudis Membershiphttps://natkringoudis.thrivecart.com/the-membership-x-nat-kringoudis/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength programhttps://amykatebowe.ck.page/9925443715

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

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength programhttps://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 unbeatablehttps://open.spotify.com/episode/7HSEaOkCt0hVakDYKusVAC?si=a4c6e7a8d4804dc2

Episode 196: Personal responsibility, taking ownership and regulating ourselveshttps://open.spotify.com/episode/4FrhHL0fFw8bDTlSslQIPa?si=e1a5508bade8485f

Episode 177: Claiming your wins and demanding more from yourselfhttps://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

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Download my FREE bodyweight strength programhttps://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 Kinghttps://open.spotify.com/episode/3GPOji468UfJvDGtwJBjXY?si=62be3316d4004a50

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

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

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

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

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

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

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

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

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

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

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

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

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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

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

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

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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

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

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

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

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

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

If 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.

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&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

None

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

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

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

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

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

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

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

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

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

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

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

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

Show notesWhen 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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notesIn 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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Listen to the other Warriors’ journeys and results - EP 174, 175, 176, 178https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 100: Mastering Menopause with Dr. Stacy Sims

Episode 172: Strength Training 101

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 programhttps://amykatebowe.ck.page/9925443715

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 54: The expectation reality gaphttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000495708361

Episode 78: Patience, trust and celebrating the wins with Shannon Dalbyhttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000528374911

Episode 178: From zero strength training to training four days a week with Tina Albrechthttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000610726260

Episode 176: Meeting herself with compassion and learning to trust the process with Nadine Allahamhttps://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 Meredithhttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000609079807

Episode 174: Squatting and deadlifting 200lbs and having fun in her training with Leah Rifehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000608623092

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 100: Mastering Menopause with Dr. Stacy Simshttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000553249906

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 Urbaniakhttps://www.kasiaurbaniak.com/unbound-book

Free twelve-week bodyweight strength programhttps://amykatebowe.ck.page/9925443715

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

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 Programhttps://amykatebowe.ck.page/9925443715

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://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

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notesIn 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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 152: Journey of a Warrior Woman with Leah Rifehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000589647159

Episode 127: How consistency gave her more confidence in her life with Leah Rifehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569794661

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://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 ithttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000579280147

EP 133: How to believe in yourself and get turned onhttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000575376625e

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 158: My tops tips and tricks to help you lift more weighthttps://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 levelhttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000562599301

Episode 105: How to confidently choose the right weights in your traininghttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555628955

Episode 104: Why you’re not making progress in your training with Libby Wescombehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960

Episode 89: How to train hard in a respectful wayhttps://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.

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://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 ithttps://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 ONhttps://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 Marchhttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000548073223

Episode 84: Personal responsibility, taking ownership and being true to youhttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000536552112

Show notesAre 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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notesIn 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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Libby Wescombehttps://www.instagram.com/libbywescombe/

Macro Mavericks - The Cronometer Course by Libby Wescombehttps://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 Wescombehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960

Episode 80: How to build muscle with Libby Wescombehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000530211023

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 129: How to fuel before and after training to get stronger and build musclehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000570589059

Episode 110: Three things to boost your recoveryhttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000558644643

Episode 103: The foundations tracking part 2https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000554806184

Episode 96: The foundations of tracking part 1https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000550689372

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://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

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

Fill out the application formhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform
Book a free discovery call
Get your plan and start training

Featured on the show

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 163: What the journey to [results] really looks likehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000599214711

Episode 156: The journey of a Warrior Woman with Julie Currierhttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000593825816

Episode 152: Journey of a Warrior Woman with Leah Rifehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000589647159

Episode 127: How consistency gave her more confidence in her life with Leah Rifehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569794661

Episode 117: Overcoming chronic pain and learning to trust her body with Tami Thurstonhttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000565182652

Episode 111: Owning your training and building a capable body with Kelsea Suttonhttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569794661

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

D.V, by by Diana Vreelandhttps://www.amazon.ca/D-V-Diana-Vreeland/dp/006202440X

Related podcasts

Episode 133: How to believe in yourself and get turned on by your lifehttps://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

None

Show NotesIn 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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://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.

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

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 Marshhttps://www.instagram.com/rubykmarsh/

Creator Clubhttps://www.instagram.com/creatorclub.link/https://www.creatorclub.link

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notesIn 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 Wilcockhttps://www.instagram.com/becwilcock/

HerTrails https://hertrails.comhttps://www.instagram.com/her_trails/

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcasts

Episode 142: How to confidently progress and modify your training with Libby Wescombehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596

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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notesIn 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 Schoolhttps://warriorschool.co

Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

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…

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 Schoolhttps://warriorschool.co

Apply for Warrior School - Applications open todayhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

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 practiceAnd so much more

Featured on the show

About Warrior Schoolhttps://warriorschool.co

Apply for Warrior (Applications open January 2nd)https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Ruby Marshhttps://www.instagram.com/rubykmarsh/

Leila Lutzhttps://www.instagram.com/leilalutz/

Jessica Ash https://www.instagram.com/jessicaashwellness/

Creator Clubhttps://www.creatorclub.link

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

“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 challengePushed harder than she’s ever trained beforeTrained with sister and cousin who have been training for 2+ years and lifted more than themEncouraged them to push harder - she felt like a leaderThe challenge taught her that she’s capable of so much more in her trainingNoticed big changes in her body composition over the last few monthsHasn’t gotten rid of clothes as she wanted them to fit her againFound 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 themSeeing 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 worksSister 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 Schoolhttps://warriorschool.co

Leah Rife Photographyhttps://leahrifephoto.com

Episode 127 How consistency gave her more confidence in her life with Leah RifeApple: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569794661Spotify: https://open.spotify.com/episode/0gvO918DJ1hFO47XUyRJmR?si=6388003904934bdf

Episode 151 How to take your training to the Next LevelApple: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000587419936Spotify: https://open.spotify.com/episode/2xVTHF9VJ6Cyb944LjTkrV?si=a7ba8492d4174e4d

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/

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

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)

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.

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

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

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

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&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/

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

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

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

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

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

Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study (BMC Medicine)
Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men (American Journal of Men’s Health)
Endocrine effects of repeated sauna bathing (Acta Physiologica Scandinavica)
Growth hormone response to different consecutive stress stimuli in healthy men: is there any difference? (The International Journal on the Biology of Stress)
Sauna Bathing and Risk of Psychotic Disorders: A Prospective Cohort Study (Medical Principles and Practice)
Local hyperthermia therapy induces browning of white fat and treats obesity (Cell)

Scientific papers on cold from The Huberman Lab Podcast

Brief aerobic exercise immediately enhances visual attentional control and perceptual speed. Testing the mediating role of feelings of energy (Acta Psychologica)
Human physiological responses to immersion into water of different temperatures (European Journal of Applied Physiology)
Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men (Cell Reports Medicine)
Adipose-tissue plasticity in health and disease (Cell)
Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain (Translational Psychiatry)
Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression (Sports Medicine)
Novel Application of Chemical Cold Packs for Treatment of Exercise-Induced Hyperthermia: A Randomized Controlled Trial (Wildnerness & Environmental Medicine)
Work Volume and Strength Training Responses to Resistive Exercise Improve with Periodic Heat Extraction from the Palm (Journal of Strength and Conditioning Research)

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.

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/

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

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

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

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

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

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/

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/

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

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

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

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

Today, my guest is Hormone + PCOS Educator andbusiness 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

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

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

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

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/

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

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

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/

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

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

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

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

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

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

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/

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

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

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

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/

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/

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&rise

Learn more about Warrior School https://warriorschool.carrd.co/

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

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/

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/

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/

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/

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

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

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

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/

Episode Notes

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/

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

Episode Notes

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/

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/

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/

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

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/

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/

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/

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

Episode Notes

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

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/

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!

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

Episode Notes

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.

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

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

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

Episode Notes

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

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

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&utm_source=linktree&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

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

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

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

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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

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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

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

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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/

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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

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

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

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

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

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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The Postnatal Depletion Cure: A Complete Guide to Rebuilding Your Health and Reclaiming Your Energy for Mothers of Newborns, Toddlers, and Young Children

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

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

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

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

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

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

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

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

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

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

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!

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
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

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:

We don’t understand our cycle and the changing needs of our body in each phase of our cycle. And
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.

Reflection and deep understanding
Permission and invitation
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”

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

The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity

The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science

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

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

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

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

How did I show up?
What did I do well?
What would I do differently? (knowing what I know now)
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

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

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

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

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

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

"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

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

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

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

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

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

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

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

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

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.

Explore it
Feel it
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.

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.

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]

Self-leading and understand my energy
Benefits
Obstacles [structural and internal]
Who's on my team and what position do they play? [hint it's sometimes not who you think]
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

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

Create your edges
Build your day [The ‘Morning Routine’]
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

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

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

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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