Warrior School

If you crave seeing the kind of change in your bod—the kind that turns heads… If you want your body to look like you train… If you're scared that maybe—just maybe—it's not going to happen for you… That you'll never get the results you know you're working for... Listen to this. Then listen to it again. Thirteen years ago, I was flat on the floor—literally—unable to get up. I had a Bachelor's in Exercise Science. I was about to start my Master's in Dietetics. I'd trained my whole damn life. And I still didn't know what to do. This is the story of how I learned to actually train. How to do the right thing, at the right time—the right way. This story is for the woman who's doing everything “right”—but still not seeing results. It's not your effort that's the problem girl. It's your approach. KEY TAKEAWAYS: You can be doing all the right things—with the wrong approach. Most women don't need more effort—they need better execution. When you train from fear, urgency, or stress, your results stall. Getting real-time coaching and feedback on your movements changes everything. Training with precision, presence, and power is what builds the body you love. QUOTES: “I was holding my life together with coffee, cortisol, and pure stubbornness.” “No metaphor here, girl. I was literally stuck on the floor. And I didn't know what to do.” “You're doing the work. But underneath all that effort? There's fear.” “It's not just about training hard—it's about training well.” “You don't need more reps. You need to do the right thing, at the right time, the right way.” THE INVITE: If you're ready for the real shift—the kind that changes your training, your confidence, and your bod—you need to be in the room.

Warrior woman— She's back. The voice. You know the one. Draped in drama. Lip red. Martini in hand. She walks in like she owns the place. And says it, without blinking: “It's not good enough. You're not good enough.” She shows up right when you should be celebrating. After the launch. After the race. After the thing you poured your whole damn self into. Instead of joy? You spiral. This episode is about her. The inner critic. The elegant saboteur. The one who pushes—and punishes. It's about me. And it's probably about you. I'm pulling the curtain back on what's been happening behind the scenes:

Liz Plosser is the Founder of the Best Case Scenario Substack, a wellness playbook helping people feel a little better today than they did yesterday. She is the former Editor-in-Chief of Women's Health, where she oversaw the brand for seven years across its print and digital platforms and various brand extensions, reaching a monthly audience of 44+ million. A veteran of the wellness industry, she has held senior strategy and content roles at Well+Good, SoulCycle, SELF, & Cosmopolitan. She appears regularly as a speaker and is a frequent guest on national television and podcasts. Liz is the author of the book, Own Your Morning: Reset Your A.M to Unlock Your Potential. She graduated cum laude from Princeton University, is a NASM certified trainer and nutrition coach, and lives in Brooklyn with her husband, three children and dog. What We Talk About: How Liz went from burning out in finance to running marathons to lifting heavy The real reason your old nutrition strategy isn't working anymore Why most women are under-eating protein—and what that's doing to your body What amino acids are (and why they're your body's secret weapon after 40) How to actually get enough protein without losing your mind Why “toning” is out—and muscle is in How to use EAAs strategically around training to build and preserve lean mass Why She loves Kion EEAs Key Takeaways: Protein is essential, but not for the reason you think—it's not just for muscle, it's for everything: your brain, immune system, hormones, mood, and metabolism. Most women are dramatically under-eating protein. 40–60g a day is not enough if you're training, aging, or want to change your body composition. Essential Amino Acids (EAAs) are a powerful tool to close the gap—especially when timed before training or during travel. You can't out-train a protein deficiency. If your training isn't landing, it might be a fuel problem. Strength is non-negotiable after 40. It's the gateway to power, energy, and the body you want. Power Quotes: “It finally looked like I was working as hard in the gym as I actually was.” “You don't just need protein for muscle—you need it to keep your brain, gut, immune system, and entire body running.” “Your body's going to activate protein synthesis one way or another—if you don't feed it, it'll steal it from your muscle.” “Tracking gives you awareness. Strategy gives you power. But flexibility makes it sustainable.” “If you want to be strong, vibrant, and powerful in your 40s—you have to train differently. And you have to fuel differently.” Connect with Liz: Website: https://www.lizplosser.com Instagram: https://www.instagram.com/lizplosser?igsh=MWQ4ZmdzMWswaWZyZg== Substack: https://lizplosser.substack.com To save 20% on Kion EAAS, go to getkion.com/warrior Connect with Amy:

Okay girl—this one's spicy. II brought in my sprint coach Alex—and his coach Clay—for an explosive conversation on sprinting, strength, and self-leadership. This isn't just a convo about speed. It's about building power. It's about mastering expression. And it's about reclaiming your body's true potential. We talk about the biggest mistakes people make when they try to “run fast,” what sprinting actually is (hint: it's not running hard for 100m), and why it's the ultimate performance enhancer—for your body and your life. We go deep on the foundations you need before you sprint, how to avoid injury, and why strength alone won't make you fast. And why learning to sprint—properly—is one of the best things you can do to build a strong, fast, feminine body. If you've ever wondered whether sprinting is for you (especially in your 30s, 40s, or beyond), this episode is for you girl. Key Takeaways: Sprinting isn't just for athletes—it's for longevity. Sprint training improves bone density, tendon health, neuromuscular efficiency, and metabolic function—making it a powerful tool for women in their 30s, 40s, and beyond. Most people “run” too far and too poorly. Sprinting is not the same as running fast. It's about short bursts of maximal effort with technical precision. Sprinting 10–30 meters with full recovery is far more effective (and safer) than “sprinting” 200m intervals. Strength training alone won't make you fast. You need a foundation of power, stiffness, mobility, and timing. Strength is the base—but sprinting demands a new level of coordination and speed expression. Speed is a skill—one that can be trained. Sprinting has its own mechanics. Learning how to project force, manage ground contact, and use your arms is essential. You won't “just get fast” by doing conditioning. Your nervous system is your limiter. Sprinting taxes the nervous system more than most people expect. That's why volume must be low, recovery must be high, and programming must be intentional. Sprinting exposes everything. Poor ankle mobility? Weak glutes? Weak core? Sprinting will reveal it. That's what makes it such a powerful diagnostic tool for movement quality. Women need access to high force outputs. Especially after 30, when muscle mass and fast-twitch fiber recruitment decline, sprinting helps women tap into explosive strength and protect performance long-term. The real magic happens when you combine strength, sprinting, and strategy. Sprinting isn't a standalone hero. It works best when layered with smart strength training and recovery—exactly what you teach inside Warrior School.

Episode Summary: Warrior woman—this one is personal. It's raw, it's real, and it's the truth behind why so many of you are doing the work... and still not getting the results. In today's solo episode, I walk you through what happened when I—someone with 20 years of experience—tried to layer sprinting into my already packed training and life. Spoiler alert: it didn't work. It was messy. And I nearly burned it all down and binge-watched Grey's Anatomy for the 27th time. But I didn't. Instead, I learned what it really means to build a body you love. And why most women aren't failing because they don't know what to do—but because they don't know how to approach it all for their body, goals, and life. If you're tired of the checklist, the metrics, the macros, the saved reels, the wearable judging your sleep... and still feeling like something's off—this episode is for you. I also give you the full BTS of the workshop I'm hosting next week: Build the Body You Love. And girl—you need to be in the room.

Build The Body You Love Workshop Tuesday May, 27th | 3:00PM PDT Save your spot: https://amykatebowe.kit.com/ff215fa98cB

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

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

EPISODE SUMMARY: Warrior Woman—get ready, because today we're talking about the supplement I believe every woman should know about. We're diving deep into creatine—but not the way the fitness bros do it. This is for us. For the women who lift, sprint, grow humans, lead businesses, and want to build strong bodies (and brains) for life. We've got our first-ever female-focused research review on creatine—and I'm breaking it down for you. I'll walk you through how creatine impacts strength, sprinting, mood, cognition, pregnancy, postpartum, and menopause. We'll bust the myths (no, it won't make you bulky) and I'll show you exactly how to use it to train harder, recover faster, and feel more powerful—in your body and your life. This episode will give you the science and strategy to decide if creatine belongs in your training toolkit. (Spoiler: it probably does.) Let's get it, girl. KEY TAKEAWAYS: Women have 70-80% lower creatine stores than men—meaning we can benefit even more from supplementation. Creatine improves strength, power, and recovery without causing weight gain or bloating (thanks, estrogen!). For postmenopausal women, creatine helps maintain muscle mass, bone density, and supports metabolic health. Creatine supports mood, cognition, and brain health—especially under stress, sleep deprivation, and hormonal changes. It may protect fetal brain development during pregnancy and support postpartum recovery. Sprinters and strength athletes? Creatine enhances performance, improves speed endurance, and reduces fatigue between sets. HOW TO SUPPLEMENT: Loading phase (optional): 5g, 4x/day for 5-7 days. Maintenance: 3-5g daily (even on rest days). Take anytime, with or without food (carbs may enhance absorption). POWERFUL QUOTES: "We hold 70-80% less creatine than men. So, of course, we need more." "Creatine isn't just for the bros in the gym—it's for every woman who wants to build power, strength, and resilience." "A hydrated muscle is a happy muscle. Creatine pulls water into your muscle cells—not under your skin." "When you have more muscle, you hold less abdominal fat and your metabolic health thrives." "Creatine doesn't make you bulky—it makes you better." Love this episode? Share it with a friend who trains. Tag me on Instagram @amykatebowe with your biggest takeaway. And don't forget to subscribe, rate, and review the podcast—it helps more Warrior Women find this work. Need help creating your strategy? Join Warrior School: https://warriorschool.co/

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

You asked, so I'm answering girl—how the hell do we fuel properly for sprinting? There's a lot of noise out there. Some say “sprints are short, so you don't need much.” But if you've ever sprinted properly—I mean real, all-out, full-body-on-fire kind of sprinting—you'll know that's not true. In this EP, I break down the exact science behind the three energy systems your body uses when sprinting (yes, three—not just one), and then I walk you through how I actually fuel for sprint sessions. I'm talking about real strategy—not theory—what I eat, when I eat it, and why. I'll show you how fuelling well can make the difference between power and burnout. Between flying and flailing. If you're training for performance (or aesthetics), this is a game-changer. Key Takeaways: What energy systems power sprinting (ATP-PCr, glycolytic, and aerobic) Why creatine and carbohydrates are essential for short, explosive efforts What to eat before, during, and after a sprint session for peak performance The difference between fuelling for general training vs sprint-specific sessions How under-fuelling kills your power output and stalls your progress A step-by-step breakdown of my own pre-, intra-, and post-sprint fuelling strategy Why most women aren't actually sprinting hard enough to need advanced fuelling—but how to work up to it How to personalise your sprint fuelling plan based on your intensity, duration, and recovery needs Quotes: “Trying to sprint without fuel is like pushing the gas pedal with an empty tank—it splutters and stalls. That's your body under-fueled.” “It's not just about pre-workout meals. How you fuel across the day—and week—builds your power, not just your plate.” “You don't earn power with discipline. You earn it with precision—and food is part of that precision.” “Most women aren't sprinting hard enough to need intra-workout fuel. But if you are? A couple of dates and some EAAs might just change the game.” “Science is great—but experience is better. I've spent the last year testing this on my own body. Here's what works.” Studies, Research & Protocols Mentioned Smith-Ryan, A.E., Fukuda, D.H., Stout, J.R., et al. (2021). "Creatine Supplementation in Women's Health: A Lifespan Perspective." Published in Nutrients, 13(3): 877.

EPISODE SUMMARY: Warrior Woman, welcome back. You've probably heard the term “deload” thrown around… maybe by your physio, maybe by Dr. Stacy, maybe in some performance podcast. And you might be wondering — should you be doing deload weeks? Here's the truth bomb: Most women don't need to plan them. In this episode, I unpack why your life — yes, your big, bold, busy life — is probably already handing you natural deloads. I share what a deload actually is, who needs them, and why most women are better off building consistent, intelligent training rather than obsessing over structured rest weeks. I also dish out a spicy little update on my world — from sprinting PBs and Achilles drama, to the new Warrior School Graduation Program, and my plans to bring you in-the-room, real-life live events this year. Let's go. SHOW NOTES: Are Deload Weeks Necessary for Women? | Warrior School Podcast with Amy Bowe In this episode of The Warrior School Podcast, Amy Bowe answers a big question: Should you be doing deload weeks in your training? With so much confusion around rest, recovery, and performance, Amy breaks down what a deload is, who it's actually for, and why most women don't need to schedule one — because life is already doing it for you. You'll also hear an update on Amy's sprint training (including a new personal best and a cranky Achilles), the launch of her Warrior School Graduation Program, and her upcoming live training events in Canada and Australia. Whether you're new to training or a seasoned lifter, this episode will help you rethink recovery, manage your training load, and build a body that performs — not just looks good.

Episode Summary: Warrior Woman—if you've ever found yourself wondering how the F do I fit it all in... this one's for you. In this solo episode, I walk you through the exact framework I use with all of my Warriors to help them train in a way that works for their body and their life. We're not just talking about lifting weights—we're talking about building a powerful, sustainable training practice that supports energy, strength, and results (without burning out or breaking down). You'll learn my layered approach to training—why your workouts feel overwhelming, why they're not giving you what you want, and how to finally fit it all in without sacrificing your sanity. This is about working smarter, not harder—and building the body you love from the ground up. What We Cover: Why most women build their training backwards—and what to do instead The 4-layer hierarchy of training needs How to structure your week so you're not overwhelmed Why strength training comes first (and how to do it right) Where things like HIIT, sprint intervals, and Zone 2 actually fit in How to layer training so it supports your life, not drains it Key Takeaways: You don't need more time—you need a smarter structure. A powerful training practice is built like a relationship: it needs both structure and novelty. Strength is your foundation. Without it, nothing else will work long-term. There's a right time to add sprint work, HIIT, and cardio—but only after the foundation is laid. If your training keeps breaking down, it's not you—it's your system. Quotes from the Episode: “You're trying to decorate the cake before you've even baked the damn thing.” "Most women don't have a training problem—they have a layering problem.” “If your training isn't giving you results, it's not because you're not working hard enough—it's because you're missing the structure. “A strong foundation gives you possibility. Without it, you're always starting over.” “Your training needs to support your life—not drain it.”

EPISODE SUMMARY: What if the hardest moments of your life were actually the ones that shaped you the most? What if the parts of your story you once wished you could erase were actually the key to your power? In today's episode of The Warrior School Podcast, host Amy Bowe sits down with Ebonie Stirling-Gatt—author, exercise physiologist, and a woman with a big, powerful story. She takes us through her journey of loss, resilience, and rebuilding her life from the ground up. We dive into her battle with disordered eating, the loss of both parents, finding strength in training, and how travel changed everything. This episode is raw, real, and deeply powerful. If you've ever felt like life has dealt you a tough hand, this conversation will show you that YOU have the power to rewrite your story. If you're ready to break free from self-doubt, take control of your story, and step into your power, this episode is for you. Hit play and start your transformation today!

EPISODE SUMMARY: What if I told you that you could build the body you want in one year instead of five? That you don't need more information—you need execution. The reason you're stuck isn't because you don't know what to do, it's because you don't trust it yet. And that's because your mind won't trust what it hasn't experienced. In this episode, I break down why execution builds trust, why hesitation is the thing holding you back, and how you can finally step into the new game—the game where results actually happen. This is about long-term commitment, showing up, and executing at the level required to get what you want. If you're tired of second-guessing, tweaking, and waiting for proof, this episode is for you. Plus—I'm opening spots in Warrior School this March. If you're ready to do the thing, click the link below to apply. KEY TAKEAWAYS: Your mind won't trust what it hasn't experienced. That's why you hesitate and second-guess. Execution is the only way to build confidence. There are only two reasons you don't have the results you want: You're not executing at the level required. Your expectations don't match reality (you haven't given it enough time). The old game of women's fitness is about chasing excitement, jumping between programs, and constantly tweaking. The new game is about following a proven system, staying consistent, and committing for at least 12 months. Biofeedback is your foundation. If you're not seeing the progress you want, start by auditing your energy, metabolism, and nervous system health. Proximity to success matters. If you don't have guidance, leadership, and a community, you'll keep feeling stuck. You need to put yourself in the right room. POWERFUL QUOTES: "Your mind won't trust what it hasn't experienced. You don't need more proof before you take action—you need action to get proof." "You're waiting for certainty before you commit, but confidence doesn't come before execution—it comes _from_execution." "If you're not seeing the results you want, you're either not executing at the level required, or you haven't given it enough time. Period." "You're playing the wrong game. The old game is about overthinking, starting and stopping, and waiting to feel ready. The new game is about showing up and doing the damn thing—every day." "If you could have done it alone, you already would have. Stop waiting. Find the support, leadership, and guidance you need." JOIN WARRIOR SCHOOL: Spots are open this March for Warrior School. If you're ready to stop overthinking and actually do the work, apply now. We'll jump on a call, talk about your goals, and see if this is the right fit for you. Apply for Warrior School Now: https://amy639434.typeform.com/to/rr5xqSiS RATE, REVIEW & SUBSCRIBE: If this episode resonated with you, I'd love for you to do the triple threat—subscribe, rate, and leave a review. Your support helps more women find Warrior School and step into their strongest selves. Subscribe & Review: Apple Podcasts | Spotify

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

Episode Summary: Warrior Woman, welcome back to The Warrior School Podcast. Today, we're diving deep into two game-changing elements that will transform your training and help you build the body you love: Elegance and Intensity. You've been putting in the work, showing up, and training consistently—but why aren't you seeing the results you want? The answer isn't about working harder; it's about training smarter. In this episode, I'll break down why most women get stuck in their training, the missing ingredients in their programs, and how refining how you move (elegance) and how hard you push (intensity) will unlock insane strength and body composition changes. Oh, and one more thing—I'm hosting a free LIVE workshop soon: Build the Body You Love in 2025. In it, I'll take you through my Warrior Way system and help you design a training plan that actually works for YOU. Stay tuned for details! Let's get into it, warrior. What You'll Learn in This Episode: ✔️ The two most overlooked keys to strength and body transformation: Elegance & Intensity ✔️ Why following random plans & apps isn't working for you ✔️ How movement mastery (a.k.a. elegance) leads to better results, injury prevention & confidence ✔️ How training with intensity drives real strength and muscle growth ✔️ A simple training challenge to test your intensity this week Powerful Quotes from This Episode:

EPISODE SUMMARY: Warrior Woman, grab your coffee—we're going for a walk. It's freezing here, but I've got something HOT for you today.

EPISODE SUMMARY You're not going to want to miss this one. I sat down with the powerhouse that is Heidi Anderson—radio host turned PR expert, speaker, and creator of the Sh_t Show Live Stories. This episode is a deep dive into _owning your story, shedding the sh__t that holds you back, and using PR to build your brand and impact. Heidi shares the pivotal moments that changed her life—from broadcasting her deepest insecurities live on radio, to turning her vulnerability into a movement that transformed the media landscape. We talk about the power of exposure therapy, why PR isn't just for celebrities, and how to use your story to create real visibility, credibility, and impact. This conversation is raw, real, and packed with gold. If you're a woman in business, an entrepreneur, or someone who wants to get seen, get heard, and change lives, this one is for you. WHAT YOU'LL LEARN: The power of shedding your sh*t – Why vulnerability is your biggest asset. How Heidi turned a raw, personal moment on radio into a national movement. Exposure therapy 101 – How to push your edges and expand your confidence. Why PR is the missing piece in your brand strategy (and how to start today). How to share your story powerfully and get featured in media (without needing a massive following). What makes a compelling personal brand and how to own your narrative. How to get on podcasts, TV, and major publications to build your credibility. POWERFUL QUOTES FROM HEIDI: _“Every great story starts with a sh*_t show moment.” “When you take off the mask and share your truth, people don't just listen—they feel.” “PR isn't about being famous—it's about being seen and heard by the right people.” “You don't have to be ‘ready' to tell your story. You just have to be willing.” “Confidence isn't built by thinking about doing something—it's built by actually doing it.” CONNECT WITH HEIDI ANDERSON Follow Heidi on Instagram: @_heidianderson _Join a Sh*_t Show Live Event: https://tinyurl.com/yyucfer9 Work with Heidi (PR & Media Coaching): www.heidianderson.com LOVED THIS EPISODE? If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let's make 2025 the year we rise together.

Episode Summary: Let's talk about earning the ease. So many women look at me and say, “It must be nice. It looks so easy for you.” But what they don't see is the work. The effort. The years of reps, discipline, and learning. Nothing I've done in training, business, or life has come naturally to me. I've had to earn it.

EPISODE SUMMARY Warrior woman, let's talk about a game-changer that no one in women's fitness is talkin' about. You're training hard—squatting, deadlifting, doing RDLs—but your glutes aren't growing, your legs aren't getting stronger, and your back or knees feel like they're taking the hit. So, what's going on? The answer isn't what you think. It's not your glutes. It's not your legs. It's your feet girl. Your feet are the foundation of every single movement you make in the gym. If they're weak, tight, or unstable, your body compensates—which can lead to knee pain, hip issues, and a botty that won't grow. In this EP, I'll break down why your feet matter and how you can train them for stronger lifts, better muscle activation, and pain-free movement. This is the missing piece girl. And once you dial it in? Everything changes. WHAT YOU'LL LEARN IN THIS EPISODE: The connection between foot strength and muscle activation (why weak feet = weak glutes) Why knee pain, hip pain, and even lower back pain often start in the foot How improper foot positioning negatively impacts your squat, deadlift, and RDL progress The 4-phase foot training protocol that will transform how you lift The exact drills you need to build strong, stable feet for better lifts, running and jumping POWERFUL QUOTES FROM THIS EPISODE: "Weak feet? Weak foundation. And if your foundation is weak, your lifts will never be strong." "Your foot isn't just a thing that goes in a shoe. It's your connection to power, strength, and movement efficiency." "If you want bigger glutes and stronger legs, you have to start from the ground up. Literally." "Your squat and deadlift don't start at your hips. They start at your feet." "Training your feet isn't sexy… but neither is knee pain, hip pain, or stalled progress." HOW TO APPLY THIS TO YOUR TRAINING Start Training Barefoot – Remove your shoes during lifts to create awareness of your foot placement and pressure distribution. Think of your foot as a tripod—big toe, little toe, and heel—press evenly through all three points. Strengthen Your Feet – Incorporate foot-strengthening exercises (toe yoga, calf raises, foot mobility drills). Weak feet = weak lifts. Focus on Midfoot Activation – Learn to push through your midfoot during lifts. This helps activate your glutes properly and prevents compensations up the chain. Slow Down Your Lifts – Quality over speed. Own your tempo and stay grounded through the entire range of motion. READY TO LEVEL UP YOUR LIFTS? Try this: Next time you train your lower body, go barefoot and focus on your foot connection. DM me on Instagram (@amykatebowe) and tell me what you notice. If this episode helped you, share it with a friend and subscribe to The Warrior School Podcast so you never miss an episode. Let's build the body you love—starting from the ground up.

Episode Summary: Warrior woman, welcome back to The Warrior School Podcast. Today, I'm dishin' up a guest Ep. featuring Sara Fiovento—a badass powerlifter, fitness coach, and social media influencer. Sara and I know each other from the gym. I wanted to get her on the pod to talk about her training journey into powerlifting and how she navigates the mental and physical challenges of the sport. We talk about how she finds balance between strength, performance, and aesthetics. We also explore the reality of being authentic in the social media space, what it takes to build a strong training foundation, and why going deeper—not doing more—is the key to creating long-term success in training and life. This conversation is packed with insights, laughs, and powerful takeaways to help you in your own health and fitness journey. Sara shares her fitness journey and expertise across multiple platforms, including Instagram (@fitsarax), TikTok (@fitsara), and YouTube (FITSARA). Sara's content includes workout routines, fitness tips, and motivational insights to inspire and guide her audience towards achieving their health and fitness goals. She also shares her personal experiences and challenges, fostering a supportive and engaging community. She offers online fitness coaching and collaborates with fitness brands. Connect with Sara: Instagram: https://www.instagram.com/fitsarax/ Youtube: https://www.youtube.com/channel/UCeFS5J_O59dUTUjHVxIoiAA TikTok: https://www.tiktok.com/@fitsara Key Takeaways: Training Isn't About Doing More—It's About Going Deeper: Mastering the basics and building a strong foundation creates endless possibilities for growth and specialization. Balance Strength and Aesthetics: Training isn't just about how you look—it's about how you perform. Combining powerlifting and bodybuilding gives you the best of both worlds. Authenticity Matters on Social Media: Success online comes from showing up as your true self—not from trying to please everyone. Self-Awareness is Key to Success: Collecting data, reflecting on experiences, and tuning into what feels right are essential for progress in training and life. Simplicity Wins Every Time: Keep it simple, focus on the essentials, and you'll see massive growth over time. Powerful Quotes: “You don't need more; you need better. Go deeper, not wider.” “Success in training isn't about hitting numbers—it's about falling in love with the process.” “You only learn what's right for you through experience. You have to try it on, collect data, and adjust.” “Strong women aren't born—they're built with intention, repetition, and grit.” “Social media can't define your worth. Do it for yourself, not for the likes.” Connect with Amy:

I had the queen on the pod. Erika showed up in full force—bold, unapologetic, and relentless in her mission to help women level up in every area of their lives. We went deep into the concept of building your own table and filling it with powerful people who push you to grow. We talked about what it really means to be magnetic, why confidence and trust in yourself are non-negotiable, and how to create your future self—right now. This one is packed with truth bombs and practical steps for becoming the woman you want to be. If you're ready to take things to the next level, this episode is for you. Key Takeaways: Build Your Own Table: Don't wait for an invite—create your own table and bring in people who inspire, challenge, and elevate you. Pay to Play: If you want to grow fast, invest in being in the right rooms with the right people. Magnetism Starts with Self-Mastery: Confidence is about trusting yourself. Magnetism is about owning your energy and creating real connection. Step Into Your Alter She-Go: Your future self is waiting—dress, act, and move like her now. Be her today. Pass the Test: Life will test you. Are you really who you say you are? Stand firm in your new boundaries. Powerful Quotes: “You don't need permission to sit at the table—build your own and fill it with people who make you better.” “Confidence is trust. Magnetism is energy. When you own your energy, you attract what you're ready for.” “People will judge the ghost version of you. Let them. Keep evolving so fast they can't keep up.” “Freedom is earned. At first, it feels hard as hell. Then, one day, you realize nothing can shake you.” “Most women don't have a confidence problem—they have a disconnection problem. Connect back to yourself.” Connect with Erika: Instagram: @thequeenofconfidence Website: www.thequeenofconfidence.com Pre-Order Erika's Book Becoming Magnetic on Amazon! Link for Australia Link for Canada Link for USA

Today, we're kickin' of the process of creating your ultimate 2025 training plan and strategy. Oooo yes we are girl. I'm going to take you through a core theme—Simple, Right, Better, Deeper—that will guide everything you do in your training and health this year. You don't need to do more—you need to do the right things better and go deeper into them. I'll also break down the three non-negotiables you need for a strong plan—structured training, eating enough damn food, and proper recovery. Let's create a plan that's elegant, simple, and something you can actually stick to. Sound good? Let's dive in. Key Takeaways 1. Your 2025 Core Theme: Simple, Right, Better, Deeper Simple: Strip it back. You don't need more variety or complexity—you need simplicity. Simple = consistent. Right: What's right for you right now? Where's your body at? What's the season of your life? Focus on what you need in this moment. Better: It's not about adding more—it's about improving what's already working. Dial it in. Make it better. Deeper: You don't need to find the next shiny thing—you need to go deeper into the foundational stuff: proper training, eating, and recovery. 2. Three Essentials for 2025 A Proper Training Program: No random workouts, no guessing. You need a structured plan that meets you where you're at, helps you move better, and builds serious strength. Eat Enough Damn Food: Food is fuel. If you want more energy, more strength, and better results, you need to eat. Period. 3. Rest and Recovery: Sleep, manage your stress, get outside, and move intentionally. Recovery isn't optional—it's essential.Set Less Goals (Less is More) Stop overloading your plate. Pick 1-2 key goals and focus on them. Shift from long-term planning to shorter-term blocks: 7 days, 30 days, 90 days max.Close the Expectation-Reality Gap - So many of us set goals based on where we want to be rather than where we are. You can't expect big results if your foundation isn't strong. Focus on building health first, then performance, and aesthetics will follow. 5. Traffic Light Assessment Use the traffic light system to figure out what needs your attention: Red: Stop. Needs urgent focus. Orange: Needs improvement. Green: Good to go—keep doing it. 6. The Warrior School Framework: Health, Performance, Aesthetics Health: This is your foundation. Hormonal health, metabolic balance, and nervous system resilience matter. Performance: Train with intention. Learn how to move well, own your movement, and build strength. Aesthetics: This is a byproduct of doing the first two well. It happens over time as you go deeper into health and performance. I want you to join me for a free live workshop where I'll guide you through this process. We'll use this core theme and my Warrior School framework to build your ultimate 2025 training plan - sign up will be out this week.

Today's EP is a spicy one

It's time. This is the episode where we reflect on the year that was and set the stage for the year ahead. I want you to grab your big sheets of paper (yes, the A3 ones), your notebook, and a pen. If you're out walking or driving, no worries—just listen for now, then come back when you can sit down and map it all out. We're going deep girl. We'll celebrate your wins, claim the lessons from 2024, and reconnect to your vision for 2025. The vision gives you energy. It drives your decisions and keeps you anchored to what matters. But we're not stoppin' at vision—we'll build a strategy, get clear on who you need at your table, and map out who you need to become to make this year your best yet. Your new life will cost you your old one, Warrior. Ready to rise? Let's go. 00:00 Welcome to the Warrior School Podcast 01:28 The Power of Movement 02:53 Vision and Goals: A Reflective Walk 04:39 Creating a 10-Year Vision 07:23 Reflecting on 2024 08:09 The Warrior Ascension Event 09:15 Choosing Your Word for the Year 10:41 Overcoming Challenges and Finding Clarity 27:05 Celebrating Wins and Lessons Learned 38:19 Reflecting on 2024: Overcoming Challenges 38:55 Reconnecting to Your Vision and Mission 43:08 The Importance of a Strong Foundation 45:26 Transforming Yourself for Success 49:22 Setting Goals and Creating a Strategy 51:11 The Power of Support and Mentorship 55:39 Becoming the Person Who Achieves Your Goals 01:04:39 Final Thoughts and Next Steps Key Takeaways 2024 Reflections What were your biggest wins this year? Claim them, celebrate them, and give them the energy they deserve. What lessons and takeaways shaped you this year? Who were you at the start of 2024, and who are you now? Reconnect to Your Vision Your vision gives you energy—it drives everything. Get clear on what you want for 2025. Choose your word for the year. What's the word that will guide you, give you focus, and keep you moving forward? Foundation Before Strategy Ask yourself: Is my foundation strong enough to support my vision? If you don't have the energy, resilience, or capacity, you'll run out of steam. Your foundation—your health, your training, your nourishment—matters. Get Specific with SMART Goals Goals aren't just words on a page. Make them Specific, Measurable, Achievable, Relevant, and Timely. Anchor yourself to them so you don't drift. Your Board of Directors Who do you need in your room to make this happen? Build your board of directors—mentors, coaches, partners—because you can't do it alone. Become Her Who is the woman that achieves this? What does Warrior 4.0 (or 5.0) do differently? Start operating from that version of yourself right now. Make the Strategy Clear Break your vision into actionable steps, like a training plan. What are the daily, weekly, and monthly actions you need to take to get there? Big Change Requires Big Courage “Your new life will cost you your old one.” The version of you that got you here won't take you there. Reinvent, reimagine, and redefine yourself. Quotes: "Your new life will cost you your old one." "The vision gives you energy—it drives your decisions and keeps you anchored to what matters." "Is your foundation strong enough to support your vision?" "Celebrate your wins, claim your lessons, and reconnect to your mission—because no one can want your vision more than you." Need help creating your strategy? Join Warrior School here. Want more tips? Follow me on Instagram here. Subscribe to The Warrior School Pod for more episodes like this. Warrior, I'd love to hear from you. What's your word for 2025? What's one big goal you are setting? DM me on Instagram, or share your wins, lessons, and intentions for 2025. If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let's make 2025 the year we rise. Together.

I recently read TED Talks: The Official TED Guide to Public Speaking, and it reminded me of something fundamental—More isn't better, better is better. In this EP, I share how the principle of a “single connected thread” can transform your results in health, fitness, and life. We'll explore how stripping back, simplifying, and going deeper is the real secret to building the body and life you love. You don't need to do more; you need to do better. Key Takeaways: [00:02:30] My performing arts background shaped my love for speaking and storytelling. [00:05:10] The secret to an impactful TED Talk: focus on a single connected thread. [00:07:00] The same principle applies to training—less is more, and focus is everything. [00:10:20] “The secret to building a body you love lies in what you leave out.” [00:12:45] More isn't always better; better is better. [00:15:30] To train smarter, focus on the essentials and go deeper. [00:17:50] Ask yourself: What truly needs your attention right now? [00:20:15] Simplicity and focus lead to results—it's not easy, but it's worth it. [00:23:00] “You don't need to do more classes, miles, or supplements—you need to do what matters most.” [00:25:45] Audit your life: Where are your energy leaks? [00:28:30] To get results, slash back, simplify, and properly develop one thing at a time. Quotes to Remember: “Less can be more. The secret often lies in what you leave out.” “More isn't better. Better is better.” “Simplicity is beautiful and powerful—it's about doing the right thing, not everything.” The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours. Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection. Each episode breaks down Amy's framework of building a ‘good body' by focusing on three essential pillars: Health, Performance, and Aesthetics. You'll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live. If this episode resonated, hit subscribe, leave a review, and share it with another Warrior who needs to hear this. Links Mentioned: Book: TED Talks: The Official TED Guide to Public Speaking Learn more about Warrior School: Join Warrior School Connect with me on Instagram: @amykatebowe.com A xo

As I drive home from the dentist, drinking a cortado, we chat about how you can enhance your nutrition and training to achieve specific body composition goals, especially for women who feel stuck despite consistently showin' up. I talk about the importance of looking deeper at your foundation, nutrition and training, the benefits of incorporating elements from different sports like bodybuilding and CrossFit, and the significance of lifestyle factors including stress management, alcohol and sleep on body composition and results. Some key things we chat about Go Deeper, Not Harder: It's not about adding more. The secret lies in refining what you're already doing—whether it's squeezin' more out of your nutrition, training, stress management, or sleep. Optimise each element to make the most of your efforts. Identify What's Holding You Back: If you're doing the work but still not seeing the results, it's time to get brutally honest about what's holding you back. For many, this could be their relationship with alcohol or not pushing hard enough in training. Own it, declare it, and create an action plan to move past it. Understand the Time Commitment: Real, lasting body composition change takes time—2 to 5 years, on average. If you're consistent and committed, you'll start seeing big results, but remember it's about building a solid foundation first, both physically and mentally. Expect this journey to be longer than you think, but well worth it. Your Mindset is Key: The most important factor in making a lasting change isn't your training program—it's your mindset. Managing your thoughts, overcoming your fears, and believing in yourself are all critical in pushing through and making the progress you want. The Long Way Home is Worth It: If you're serious about building the body you love, the process will take time. But this approach will not only give you lasting results, but also the strength, resilience, and mindset to thrive in alllllll areas of life. - 00:00 Introduction to Training - 17:03 Analysing Your Training Routine - 17:41 Incorporating Bodybuilding Techniques - 17:58 Exploring CrossFit and High-Intensity Training - 20:16 Auditing Your Training Elements - 20:50 Addressing Lifestyle Factors - 22:35 Overcoming Personal Barriers - 24:11 The Role of Alcohol in Fitness - 27:24 Setting Long-Term Goals - 29:49 The Timeframe for Body Composition Changes The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours. Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection. Each episode breaks down Amy's framework of building a ‘good body' by focusing on three essential pillars: Health, Performance, and Aesthetics. You'll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live. Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life. If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com Wanna build a body you love? Click here.

In this EP, I'm diving into a powerful conversation inspired by one of my warriors stuck in a cycle of comparison, scrolling through social media and feeling defeated about her body.  Sound familiar?  Together, we explored what it really takes to build a strong, healthy, and beautiful body you love. Spoiler: it's not quick fixes or unrealistic expectations—it's about respect, time, and intentional training. When you're tempted to compare yourself to fitness influencers, I'll share two critical questions to ask and explain why honouring your training age and focusing on the right strategies can transform your journey.  If you've ever felt frustrated by slow progress or struggled to balance inspiration with comparison, this EP is for you. Key Takeaways: Understand the concept of training age; real progress takes years of consistency. Build your foundation with proper nourishment, energy, and recovery. Train with intention and intensity to achieve lasting body composition changes. Comparing yourself to others without context is unhelpful and often disrespectful. Focus on what your body can do, not just how it looks. Every woman's body is unique; your journey is about building the body you love. Social media can inspire or trigger; curate your influences wisely. Progress takes time—commit to a minimum of 2-5 years for meaningful transformation. Training, not casual exercise, is key to building a strong, athletic body. Shift the focus from external comparisons to internal growth and resilience. The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours. Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection. Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life. If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com Wanna build a body you love? Click here. Amy's socials Warrior School Instagram Amy xo

Have you ever thought, “I'm doing all the right things—training consistently, eating well, managing stress—but I still don't love how I look?” If that sounds familiar, this Ep is for you girl. I had this exact conversation with a woman at The Elegant Edge recently. She's the strongest and healthiest she's ever been—her body can do what she wants it to—but she still doesn't feel confident or happy with how she looks. So, what's the missing piece? In This EP, we'll dive deep into the Body Pyramid I teach in Warrior School—a framework for building a body you love by focusing on Health, Performance, and Aesthetics (in that order). Most women skip straight to chasing the "look" without fully committing to the foundation. Spoiler: it doesn't work that way. In today's jam, I'll explain why aesthetics are the byproduct of health and performance—and why building a body you love is about doing the right things better, not just doing more. This is about taking the long way home, building the foundation, training with elegance and intensity, and rewiring your mindset to create sustainable transformation. Key Take Aways Building a body you love requires a solid foundation of health and performance before aesthetics can naturally emerge as a byproduct. Many women who train consistently and eat well still struggle with body dissatisfaction because they focus solely on aesthetics instead of the base of the pyramid: health and performance. Achieving significant body composition changes is a long-term process that often takes 2-5 years of consistent effort and intentional practice. Progress isn't about doing more; it's about doing the right things better, such as refining nourishment, recovery, stress management, and training intensity. Mindset plays a crucial role in transformation, as managing fears, stories, and limiting beliefs is as important as the physical work. Success often requires support from a team or coach to guide you effectively and ensure you stay on the right path toward your goals. Quote: "Body composition isn't something we can force; it's a byproduct of health and performance." "Many women chase the top of the pyramid— aesthetics—without fully committing to building the base of health and performance." "It's not about doing more; it's about doing the right things better." "Building a body you love takes time: a year to build your foundation, a year to train with elegance and intensity, and sometimes years to achieve the transformation you envision." "We come for the training, but we stay for the mindset." "Focus on the practice and process, and as a byproduct, your body will change." "You can't do it all alone; you need a team to help you achieve your goals." If you've ever felt stuck, frustrated, or like your body doesn't reflect the effort you're putting in, this episode will give you clarity, perspective, and the tools to move forward. It's not about doing more; it's about doing better. Let's reframe the way you think about your body and the work it takes to create a body you love. Loved this episode? Subscribe to the Warrior School Podcast and share it with a friend who needs to hear this. Don't forget to leave a review—it helps more women find this work and start their journey to building the body they love! Resources and Links: Warrior School: https://warriorschool.co/ Follow & Tag me on Instagram: @amykatebowe

In this podcast EP, I discuss various conversations and challenges faced by the Warriors in Warrior School over the last few weeks. I talk about low energy and frustration with lack of progress. I also tackle issues like low motivation, the importance of focusing on the process rather than the outcome, the fear of injury, and the importance of consistent training. So, I thought I'd share some of what came up. Maybe you'll find it helpful—or maybe not. Either way, here it is… 00:00 Introduction and Podcast Format 00:13 Sharing Personal Struggles and Insights 02:06 Warrior Queen Olympics: Olympic Weightlifting 05:48 The Importance of Process Over Progress 10:47 Dealing with Low Motivation and Energy 18:42 Overcoming Training Inconsistencies 21:17 Handling Pain and Discomfort in Training 31:39 Fixing Common Squat Mistakes 38:12 Conclusion and Feedback Request The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours. Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection. Each episode breaks down Amy's framework of building a ‘good body' by focusing on three essential pillars: Health, Performance, and Aesthetics. You'll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live. Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life. If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com Wanna build a body you love? Click here. Amy's socials  Warrior School Instagram

Ooooh I have a short 'n' sweet episode for ya today. This topic is super close to my heart. This EP is from my Instagram stories. I discuss the common misconception among women that the root cause of their dissatisfaction with their bodies is weight, whereas it's actually a deeper disconnection with themselves. I introduce a framework built on three essential pillars – health, performance, and aesthetics – which are necessary to build a powerful relationship with our bodies. I highlight the importance of building a foundation of health, improving body performance, and viewing aesthetics as a byproduct of the first two pillars. Additionally, I highlight the significance of mindset and vision in fostering a healthy relationship with our bodies. Finally, I challenge you to define what a 'good body' means to you personally. 00:00 Understanding the Disconnection Problem 00:35 The Three Essential Pillars of a Good Body 01:04 Health: The Foundation of a Good Body 01:28 Performance: Living Life on Your Own Terms 02:02 Aesthetics: The Top Layer 02:30 Wrapping It All Together: Mindset and Vision 03:03 Defining a Good Body in All Three Layers 07:22 What Does a Good Body Mean to You? The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours. Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection. Each episode breaks down Amy's framework of building a ‘good body' by focusing on three essential pillars: Health, Performance, and Aesthetics. You'll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live. Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life. If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com Wanna build a body you love? Click here. Amy's socials Warrior School | Instagram |

In this EP of the Warrior School podcast, I discuss various topics that have been on my mind lately, including the challenges of the past few months, avoiding discomfort, the importance of hard conversations, and the idea of being too busy to be brilliant. Additionally, I touch on leading yourself to lead others, the significance of building a strong foundation, the distinction between knowledge and action, moving slowly towards certainty, and avoiding the trap of majoring in the minors. 00:00 Welcome to the Warrior School Podcast 01:39 Avoiding Discomfort: A Deep Dive 08:29 The Importance of Hard Conversations 17:34 Too Busy to Be Brilliant? 22:35 Leading Yourself to Lead Others 29:39 Building a Strong Foundation 32:33 Knowledge vs. Action 35:33 Moving Slowly Towards Certainty 39:52 Majoring in the Minors 43:03 Covering More Distance with Each Stride 45:26 Wrapping Up and Feedback The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours. Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection. Each episode breaks down Amy's framework of building a ‘good body' by focusing on three essential pillars: Health, Performance, and Aesthetics. You'll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live. Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life. If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com Wanna build a body you love? Click here. Amy's socials Warrior School | Instagram |

In this EP, I explore how to navigate training friction when life gets challenging. Discover tips for adapting your routine, maintaining consistency, and staying engaged in your fitness journey. I share how you can assess your baseline health, performance, and emotional load to keep your training consistent—even when a lot is going on in your world. Together, we'll explore strategies for modifying your approach so that you stay engaged and committed to your fitness journey for the long haul. Key Takeaways: Understanding Your Baseline: I'll walk you through evaluating your safety, nervous system health, metabolic health, and daily habits to create a solid foundation for your training. The Importance of Adaptation: Discover how to tweak your training when life becomes overwhelming, ensuring you keep that fire alive. Maintaining Consistency: I'll share insights on how to embody the identity of being a "woman who trains," helping you keep moving forward, even during challenging times. Episode Highlights: [01:45] I'll introduce the concept of baseline health and performance—what it means for you and your journey. [05:30] We'll talk about why maintaining your energy through nutrition, sleep, and sunlight is crucial. [12:00] I'll share my best strategies for adapting your training plan when life gets chaotic. [20:15] Let's discuss the significance of mindset: embracing the long game in fitness is essential for success. [27:45] I'll provide tips for staying curious and engaged in your training, even when obstacles arise. Resources Mentioned: Instagram Website Oura Ring Whoop If you enjoyed this EP, I'd love for you to subscribe, rate, and review The Warrior School Podcast on your fav platform. Your support means the world to me and helps me reach more incredible women ready to build strength and confidence in their fitness journeys. Xo Amy

In this EP, I share my breakthrough in sprinting—and how I am working through my knee injury. I talk about combining grace and grit in training to achieve 'peak hotness'—a state of strength and beauty. Libby and I invite you to join us in the upcoming 'Elegant Edge' event to help you learn how to combine grit and grace so you can work towards achieving peak hotness. I feature testimonials from Warrior School members who have experienced significant personal and physical transformations in WS. Key Takeaways: The Power of Technique: Mastering the technical aspects of movement can transform your performance, as seen in sprinting and Olympic weightlifting. Grit vs. Grace: Both elements are essential for effective training. It's not about choosing one over the other; it's about combining them to achieve better results. Embrace Your Journey: Progress may feel slow and frustrating at times, but reviewing past performances can highlight significant improvements. Balancing Act: Many women struggle between lifting heavy and maintaining form. Finding the sweet spot allows for both strength and elegance. Peak Hotness: Define what "peak hotness" means for you. This concept encompasses feeling strong, confident, and empowered while embodying both strength and beauty. Community Support: Engaging with a supportive community, like the Warrior School, can enhance your training experience and keep you motivated. Mindset Shift: Reframe the way you view your training. It's not about perfection; it's about progress and the joy of movement. - 00:00 Introduction and Sprint Session Recap - 00:51 The Obsession with Technique - 03:04 Challenges and Breakthroughs in Sprinting - 06:22 Balancing Grace and Grit - 10:06 Achieving Peak Hotness - 15:06 Warrior School Testimonials Connect with Me: If you loved this episode, make sure to subscribe to the podcast so you never miss a new one! Website: Warrior School Instagram: @amykatebowe Podcast: Available on Apple Podcasts, Spotify, and wherever you get your podcasts!

In today's EP, I dive deep into a conversation that's been brewing inside of me for a long time. I had the absolute privilege of attending an event with one of my greatest mentors, Esther Perel, and it got me thinking about how the relationship we have with our bodies—the way we train, nourish, and care for ourselves—impacts everything in our lives.  _Could it be that the foundation of all our relationships stems from the quality of our health and nervous system? _ Join me as we explore the idea that building a strong relationship with yourself first can unlock better relationships with others and ultimately lead to a more powerful, fulfilling life. Key Takeaways: Esther Perel's Influence: Esther's teachings on relationships have shaped how I approach both personal and coaching relationships for over a decade. The Foundation of Connection: The quality of our relationships with others may depend on the quality of the relationship we have with our bodies—our training, nourishment, and metabolic health. The Red Umbrella Analogy: Your nervous system, like an umbrella, has prongs (training, food, sleep, etc.). If one prong is off, it impacts your entire system. A Disconnection Problem: Many women believe they have a weight problem, but the real issue is disconnection from their bodies and themselves. Relationship with Yourself First: Building a powerful, loving relationship with your body through training and nutrition is the foundation for strong relationships with others. Empowerment through Training: A long-term commitment to training can restore your power and transform how you relate to yourself and the world. Time Stamp 00:00 A Day Like Christmas Morning 01:28 Meeting Esther Perel 03:12 The Influence of Esther Perel 04:28 The Importance of Self-Relationship 06:19 The Red Umbrella Analogy 08:19 The Foundation of Health 10:53 The Disconnection Problem 13:05 Warrior School Mission 16:10 Can Women Have It All? 19:56 The Energy Problem 20:44 Exciting Podcast Project 21:47 Warrior School Testimonials Connect with me: - Instagram: [@amykatebowe](https://www.instagram.com/amykatebowe/) - Website: [warriorschool.co](https://warriorschool.co) I'd love to hear from you! Share your thoughts on this episode, your takeaways, or any questions you might have. Subscribe to the Podcast: If you enjoyed this episode, be sure to subscribe to The Warrior School Podcast on [platforms like Apple Podcasts, Spotify, etc.], so you never miss an update. Leave us a rating and review to help spread the message of strength, elegance, and empowerment!

I was having a conversation with a dear friend and mentor of mine - Erika Cramer (AKA the Queen of Confidence) last week, and she said somethin' that blew my mind. "You need this skill if you're going to be successful: RESOURCEFULNESS" She went on to say ... "You may not have the resources. You may not know how to do something. But you figure it out. You commit to making it happen. You find a way instead finding a reason why you can't. This is a skill you must cultivate especially if you have huge dreams to impact Get good at YouTube searching, get good at Google, get good at asking, investing, reading, watching and researching. THIS is what separates the Dreamers from the Doers. Do not wait for someone else to bring you the answer, go out and find it." Oooo yeah, told you it was good. So, of course I wrote this word down in my notebook and spent a week thinking about it and how you can use this idea in your health and training. In today's EP we are talking about resourcefulness. I talk about knowing how to adapt, pivoting when things don't go as planned, and maximising results even when life gets messy and you don't have allll the answers. ‘Cause remember—it's not about what you've got, it's about what you do with it. Grab a notebook (or just listen close) ‘cause you're gonna wanna put this into action right away. Key Takeways: 00:00 Struggles with Podcast Recording Setup 01:26 Turning to Carson for Tech Help 03:50 The Importance of Resourcefulness 06:01 Defining Resourcefulness 06:58 Applying Resourcefulness in Training 19:20 Resourcefulness in Business and Life 22:38 Learning New Skills and Overcoming Challenges 23:41 Resourcefulness in Survival Skills 26:27 Pre-scripting for Success 27:34 Introduction to Prescripting for Athletes 27:58 Applying Prescripting to Food Strategy 28:55 Overcoming Obstacles with Resourcefulness 29:50 Practical Steps for Food Prescripting 30:59 Building Resourcefulness Skills 31:43 Reflecting on Personal Goals and Challenges 35:15 Testimonials from Warrior School Members 36:35 Personal Transformations and Achievements 46:40 Advice for New Members 48:03 Final Thoughts and Welcome Quotes from the Episode: "You don't need perfect conditions to succeed; you need the mindset to make the best of what's in front of you." "The ability to adapt, to pivot, and to continue with purpose is the hallmark of a true warrior." "Sometimes, you have everything you need—you just have to see it differently." Connect with Me: If you loved this episode, make sure to subscribe to the podcast so you never miss a new one! Website: Warrior School Instagram: @amykatebowe

In this episode, Libby and I answer your questions about the Elegant Edge. The Elegant Edge Event is a unique opportunity for women to elevate their training experience through an immersive day of expert coaching and community connection. Led by Libby Wescombe and myself, this event focuses on refining technique, enhancing intensity, and embracing the beauty of movement so you can find your edge for your training for 2025. You'll walk away with your training plan and strategy for 2025. Train, mingle, eat and hang out with us in SYDNEY, on November 17th for a full-on / full-day event Event is broken into two sections: mastering the main lifts & content and education on elegance and intensity. In the morning you'll train lower body to build L.Y.L (legs you love), then in the afternoon you'll train upper body to build S.Y.L (shoulders you love). You will be in the room with 19 other amazing women, and you'll be working directly, one-to-one with us throughout the day You will get movement / exercise coaching, feedback on programming, overall coaching on your training. All designed to take your next year (and beyond), to a whole other level Fully catered, with delicious elegant food Expand your rolodex - connect with each other, build your network of like minded, powerful women Recordings - yes, full access to event recordings so you can review the material later (sometimes you get an extra ‘nugget' the second, or even third time of going through this stuff) Besides a very worked body, you'll also take away your own gift bag and workbook with key action points for all material covered Here are some of the Q&A's we riffed on: Structure of the Day: We want to reassure everyone that our day won't resemble a boot camp or a high-intensity competition. Instead, it's all about meeting you where you are and helping you improve your lifts while feeling confident and empowered. If you haven't done squats or deadlifts lately, don't worry! We will teach you the fundamentals, focusing on elegance, intensity, and technique to find what works best for you. Meeting You Where You're At: We understand that some of you may feel uncertain if you haven't trained these lifts in a while. Our goal is to support you through the process. It's not about who can lift the heaviest; it's about helping you find that smooth, elegant feeling in your lifts. If training alone can be tough, this is a great opportunity to push your limits with support from fellow Women. Injury Considerations: If you're recovering from an injury or recent surgery, we want to stress that attending is still worthwhile. You'll gain valuable insights by observing our hands-on corrections and cues, even if you can't participate in the lifts. We've spent years working with women of all levels, so we understand the right cues to facilitate those “aha” moments. Your safety and comfort are our top priority. Understanding and Managing Pain: Both Libby and I have backgrounds in rehabilitation and injury management, and we love helping people navigate their pain. If you're experiencing discomfort or have a specific issue, this is the perfect chance to get hands-on guidance and alternative suggestions tailored to your needs. Intense Training Programs: If you're already following an intense training program, attending this event can still be beneficial. We'll help you understand how to balance intensity and recovery, optimize your energy, and avoid energy leaks. We want to provide insights that will enhance your progress, regardless of your current training situation. Personalised Cues: The beauty of in-person coaching is the magic of personalised cues. One small adjustment can transform your lift and overall performance. We cherish those moments when we can help someone realise their strength through a simple change in position Learn more about the The Elegant Edge HERE. Join us at The Elegant Edge, Click HERE.

In this EP. I talk about my recent sprint training sesh. I share my struggles with my knee injury, getting the technique right and the excitement of finally feeling it click. I also dive into the importance of patience, practice, and having the right coach to help you push your limits and progress in your training. Oh, and big news! Libby Wescombe and I have teamed up to create an exclusive full-day training immersion called The Elegant Edge, where we'll teach you how to lift with strength and style. If ya wanna know more tune in. Key takeaways: Managing Injuries Overcoming Mental Barriers The Role of a Coach The Elegant Edge Event Join us for the Elegant Edge Workshop

Have you ever felt overwhelmed or intimidated at the gym, worried about what others might think while you're trying to lift?  You're not alone. Many women I work with feel the same way, especially when they're learning new movements or pushing for heavier weights. In today's episode, I'll share powerful sports psychology techniques, like the “cue word” strategy, to help you overcome those negative thoughts and self-doubt.  We'll explore how to create positive self-talk scripts that keep you focused and confident so you can own the gym and your training. This is all about finding your mental edge—because how we talk to ourselves is the most powerful tool we have. Key Takeaways: The Power of Self-Talk:  The “Cue Word” Strategy Creating a Self-Talk Script The Importance of Mindset in Training Mindset and Techniques Intensity in Training Owning Your Movement The Elegant Edge Event Quotes to Share: “It's our mind that holds us back from doing anything big and scary. It's the story we tell ourselves. So let's rewrite that story!” “How you talk to yourself is the most powerful tool you have as a woman who trains. Let's use that power wisely.” “When we constrict or contract, it affects how well we move and how much we can lift. Replace those negative thoughts with performance-enhancing ones to create space and flow.” Listen and Subscribe: Loved this episode? Don't forget to subscribe to the Warrior School Podcast so you never miss out on new episodes that help you train, eat, and think like an athlete. And if this episode resonated with you, please share it with your friends or on social media to help more women conquer their fears in the gym. Connect with Me: For more training tips, mindset strategies, and support, you can find me at warriorschool.co or follow me on Instagram @amykatebowe.

I know the frustration and overwhelm that comes from trying countless diets and workout plans without seeing lasting change. It's a common struggle, but the transformation you're looking for—creating a strong, confident, beautiful body—takes time. It's all about building a solid foundation with consistency, proper movement, and prioritising health over just how you look. In this episode, I share the four principles that have helped me maintain a strong, powerful, and beautiful body for over a decade. These principles aren't just about building muscle—they're about keeping your body healthy and moving well, with the right level of intensity and a committed approach to training. I also dive into the seven key traits of women who truly get results, so you can understand what it takes to create lasting change. If you're feeling stuck or frustrated and ready to learn what really leads to success in health, fitness, and life, this episode is for you. Key Takeaways: Define Your Results: What does success mean to you in your health and fitness journey? It's crucial to start by identifying what true results look like for you. Prioritise Health Over Appearance: Focus on building a strong foundation of health, energy, and function first. Appearance will follow as a byproduct. Value the Aesthetics of Movement: Beautiful movement leads to a beautiful body. Prioritise form and technique over weight and speed. Find Your Edges: Training hard is essential. Push yourself to your limits while maintaining intensity and elegance in movement. Create a Committed Relationship with Your Body and Training: Your relationship with your body is the most important one in your life. Make it a long-term, passionate love affair. Key Quotes: "What do results mean to you? What does success look like when it comes to your health, your training, your fitness?" "I have a strong, powerful, beautiful body because I prioritise my health before how I look." "We need intensity and elegance. The strongest athletes know how to train hard and still move beautifully." "My relationship with my body and training is the greatest love affair of my life." Connect with Amy: Visit Warrior School Listen to more episodes on Spotify

One of the coolest things about my work is I get to have hundreds of conversations with women about their health and fitness. All of the Warriors work one-on-one with me. They have two coaching calls a month. On these calls we talk about training, nutrition, strategy, mindset. And they normally produce some pretty cool concepts and ideas. In this episode, I dive into various ideas and concepts that I've gathered from one-on-one coaching calls with the Warriors over the last couple of months. I share insights on the importance of intention in training, finding pleasure in being prepared, balancing passion and discipline, and embracing the long-term journey to fitness goals.  Additionally, I discuss strategies to overcome conflicting information in the fitness space and the significance of taking radical responsibility for your health and training. This stuff is gold and will help you win the game. 00:00 Introduction and Purpose 05:37 The Importance of Intention in Training 16:35 Finding Pleasure in Being Prepared 22:07 Balancing Passion and Discipline 26:58 The Long Way Home: Embracing Transformation 29:08 The Challenge of Transformation 30:12 The Importance of Mindset 31:53 Building a Strong Foundation 32:59 The Role of Coaching and Mentorship 37:38 Defining Success and Progress 42:50 Navigating Conflicting Information 52:17 Conclusion and Exciting Announcements Resources Mentioned in This Episode: Erika Cramer TEDX talk: How radical responsibility can change your life: https://www.youtube.com/watch?v=L3RENEfxVEc Episode 309: What is a foundation? And is yours strong enough to support your goals?: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000666163930 Let's Connect: • Instagram: https://www.instagram.com/amykatebowe/ • Website: https://warriorschool.co/ Take the Challenge: • Share this Episode: Found this episode powerful? Share it with your fellow Warriors. • Subscribe to the Podcast: Don't miss future episodes. Subscribe on Apple Podcasts, Spotify, or your favourite platform!

I'm takin' you BTS of the Warrior Queen Olympics – a 10-week challenge where warriors train like athletes in their chosen sport. I also had guest expert Dr. Stacy Sims join Warrior School to share her insights on the importance of being 'selfishly' committed to one's training and the concept of taking up space. I talk about the three biggest challenges you'll face when it comes to your training including managing your energy, and mindset and committing to the long-term process of building a strong foundation. Key Topics: The launch of the Warrior Queen Olympics and what's to come over the next 10 weeks. Testing week: Why trying new lifts and movements can be both humbling and incredibly empowering. Dr. Stacy Sims' insights on training, eating, and recovering like an athlete, particularly for women in their 30s and 40s. The importance of being selfish with your time and energy as an athlete, and taking up space in every aspect of your life. My reflections on Steven Pressfield's concept of "The Resistance" and the journey of the athlete. The three critical questions every warrior must ask: How much do you love it? How much do you want it? And how much are you willing to give? Why falling in love with the process and cultivating joy in training is crucial for long-term success. The three biggest challenges you'll face when it comes to your training If you're ready to push yourself, think like an athlete, and see what's truly possible, I invite you to check out WS. Resources Mentioned in This Episode: Dr. Stacy Sims' website – Learn more about training and nutrition for female athletes. Steven Pressfield – Check out his email series on "The Artist's Journey" and his book, The War of Art. Follow me on the gram or visit the Warrior School website. Quotes to Remember: "The difference between a recreational athlete and an elite athlete is that athletes are selfish. They're selfish with their time, their sleep, and their energy." – Dr. Stacy Sims "However hard you think it will be, it's 10 times harder. However long you think it will take, it's 10 times longer. And however much you think it will cost, the price is 10 times higher." – Steven Pressfield "We need to train for the rest of our lives – so, fall in love with the process and the practice." – Amy Bowe Take the Challenge: Share this Episode: Found this episode powerful? Share it with your fellow Warriors. Subscribe to the Podcast: Don't miss future episodes. Subscribe on Apple Podcasts, Spotify, or your favourite platform! Let's Connect: Instagram: https://www.instagram.com/amykatebowe/ Website: https://warriorschool.co/

Show notes In this EP, I share my recent breakthrough in sprint training with my coach, Alex. I describe how I've struggled with the acceleration technique for a few months and how it finally clicked during a recent sesh, making the movement feel easy and effortless.  I talk about the importance of mastering technique to make your training seem less strenuous and more efficient. I also highlight how different cues and analogies from a coach can lead to significant improvements in our training and performance. Key topics include: The role of proper technique in sprint training How effortless movement is achieved through practice The impact of the mind-body connection on athletic performance The power of effective coaching cues and analogies My personal "click" moment and key takeaways Tune in to learn how different training strategies can enhance your training and performance and make your movements feel more natural. EP. Breakdown: 00:00 – Breakthrough in Acceleration 01:29 – The Importance of Technique 02:34 – Effortless Movement 03:33 – Mind-Body Connection 04:19 – Effective Coaching Cues 05:34 – The 'Click' Moment 06:06 – Conclusion and Takeaways Warrior School

In today's EP, I talk about the power of mindset and its impact on our training and performance. I highlight the important balance between mental health and mental performance, and the importance of positive self-talk, visualisation, and pre-scripting to overcome mental barriers. Key Takeaways The Roots of Fear Mental Health vs. Mental Performance:  Developing an athlete's mindset  Fear of People's Opinions (FOPO): The Importance of Resilience Practical Tools for Mental Performance The Warrior Queen Olympics Key Quotes: “We need to build the skill of training our mind like we train our body and not fall victim to the story, the old story, the beliefs, the narratives, the emotions, the feelings because they're not going to serve us when we need to step up and perform.” “How we talk to ourselves is the most powerful thing, the most powerful tool that we have to impact our performance.” "Your thoughts shape your reality. If you keep telling yourself you're not good enough, you'll start to believe it. But if you tell yourself you are capable, strong, and resilient, that's what you'll become." "Fear of failure is just a sign that you're pushing yourself beyond your comfort zone. And that's where true growth happens." "It's not just about training the body—it's about training the mind. Positive self-talk is one of our most powerful tools to elevate our performance." **Remember to subscribe to the podcast, share it with another Warrior, and let me know what you say to yourself during training. ** 00:00 A Childhood Memory of Fear and Failure 03:15 Introduction to Mindset and the Warrior Queen Olympics 05:37 Mental Health as the Foundation for Performance 09:00 Exploring Mental Performance and Its Importance 13:23 The Power of Self-Talk and Pre-Scripted Routines 30:48 Motivational and Instructional Self-Talk 31:44 Visualisation Techniques for Athletes 32:49 Pre-Scripting for Success 35:26 Mental Preparation and Performance 40:29 Warrior School Testimonials 48:13 Personal Transformations and Wins Warrior School

In this EP., I discuss the importance of food as a source of energy AND JOY, and why we need to fall in love with learning how to feed ourselves and find joy in the kitchen. Drawing from personal experiences, I emphasise the need to find your own culinary inspiration—what I call your 'Ottolenghi effect.' I offer practical tips on meal planning, preparation, and making the cooking process enjoyable. I delve into my admiration for Yotam Ottolenghi, explaining how his cookbooks inspire my weekly cooking rituals and foster a deep love for cooking. 00:00 Setting Up the Perfect Podcast Backdrop 00:56 A Surprise Discovery in the Kitchen 01:35 The Story Behind My Ottolenghi Cookbooks 03:27 Falling in Love with Ottolenghi's Recipes 06:03 The Joy of Cooking and Sharing Food 06:59 The Importance of a Healthy Relationship with Food 11:15 My Journey into Nutritional Science 23:10 Cultural Differences in Food Relationships 34:53 Finding Your Own Ottolenghi Effect 37:27 Using Constraints to Simplify Meal Planning 38:38 Finding Inspiration in Cuisine and Culture 39:51 Experimenting with New Recipes 42:59 Making Cooking Enjoyable 45:04 The Importance of Meal Prep 50:54 Warrior School Testimonials 52:45 Personal Transformations and Success Stories 55:38 Advice for New Warriors 01:02:19 The Power of Filming Your Progress Related podcasts: Episode 256: Simplifying meals times and feeding your family stress free with Prue Mynard: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000645329619 Episode 201: Nurturing our children's relationship with food with Alice Zaslavsky: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000619417950 Featured on the show: Warrior School Ottolenghi website Ottolenghi recipes Ottolenghi Instagram Alice Zaslavsky Prue Mynard

In this Ep. join me as I take you along on a hike and offer an in-depth discussion on the importance of building a foundation before focusing on body composition changes. I share insights from a conversation with a Warrior and talk about the six pillars of foundational health: adequate sleep, proper nutrition, sunlight exposure, regular walking, consistent training, and mindful living. I dive deep into each pillar, offering practical tips and strategies to help you build a strong foundation, improve your energy levels, and enhance your overall well-being. 00:00 Starting the Hike: A Day in the Life 02:40 The Importance of Building a Foundation 06:10 Understanding the Pyramid Concept 10:02 Key Elements of a Strong Foundation 11:12 The Role of Sleep and Nutrition 13:59 The Power of Sunlight and Circadian Rhythm 24:25 Walking: A Pillar of Health 28:08 Training and Movement Practices 31:22 Living a Stress-Free Life 32:08 Identifying Stress and Its Impact 33:00 Building a Strong Foundation 34:27 Creating Conditions for Success 35:14 The Journey to Ground Level 36:48 Challenges and Choices in Building Foundations 39:12 Maintaining and Strengthening Your Foundation 40:29 Evaluating and Enhancing Your Baseline 44:49 Real-Life Success Stories 49:33 Advice and Encouragement from Warriors Warrior School: https://warriorschool.co/ The 'gram': https://www.instagram.com/amykatebowe/ Warrior School Prospectus (25-page guide on Warrior School): https://warriorschool.co/wp-content/uploads/2024/06/Warrior-School-Prospectus-1.pdf

In this episode, I dive deep into how to evaluate fitness content and influencers, focusing on the importance of quality movement and effective training. Here's what you'll learn: The Warrior Queen Olympics Why it's crucial to train your eye to recognise good versus poor movement, both in yourself and on social media. Observations on a highly-followed fitness influencer who, despite her large following and success, demonstrates poor movement techniques and ineffective training methods. Critique common fitness trends like HIIT and ab-centric workouts, explaining why they may not be sufficient for building strength, improving body composition, or reducing injury risk. Key Elements of Good Movement: Technique, Range of Motion, Control and Stability & Flow and Fluidity Evaluating the weight being lifted and the intensity of the workouts. My personal criteria for accepting health and fitness advice, focusing on the alignment between body composition and effective training practices. How the objectified body often overshadows the importance of functional training and proper movement. Insights into making informed decisions about your own training and offer guidance on what to look for when assessing fitness coaches and influencers. I recommend following several leaders in women's strength training: Libby Wescombe: Known for her strong training philosophy and experience in female body composition Kitty Blomfield: Recognised for her effective training methods and strength Hattie Boydle: Noted for her impressive strength, physique and training practices in bodybuilding Kelly Matthews: Praised for her strong movements and training approach Meg Squats: Renowned for her focus on effective strength training Hunter Elam: An Olympic weightlifter demonstrating top-notch technique and training 00:00 Welcome to the Warrior School Podcast 00:16 A Weekend of Filming 01:55 Introducing the Warrior Queen Olympics 03:35 Training Like an Athlete 06:18 Focus on Skill and Performance 10:23 The Importance of Beautiful Movement 16:27 Recognising Good vs. Bad Movement 18:40 The Role of Strength Training 23:34 Identifying Quality Training Content 37:33 Light and Fast Training: Analysing Body Composition 37:49 The Importance of Lifting Heavy Weights 38:14 Evaluating Coaches: Do They Walk the Talk? 39:26 The Significance of Proper Training Techniques 41:54 Show, Don't Tell: Identifying Good Coaches 43:51 Long-Form Content and Building Trust 48:24 Experience Matters: Finding the Right Mentor 51:05 Spotlight on Leading Women in Strength Training 55:42 Warrior School Testimonials: Real-Life Transformations Warrior School https://warriorschool.co/ The 'gram' https://www.instagram.com/amykatebowe/ Warrior School Prospectus (25-page guide on Warrior School) https://warriorschool.co/wp-content/uploads/2024/06/Warrior-School-Prospectus-1.pdf

If you've ever felt like you're not getting the most out of your training sessions or you're looking for that extra edge in the gym, this episode is for you. I dive into the two crucial elements that can elevate your training experience: technique and intensity. I discuss the foundational aspects like safety, stability, and other variables that support effective training. I highlight the significance of owning the movement framework and mastering the details of technique to improve muscle recruitment, mobility, and overall training quality. I also stress the importance of setting intentions, framing movements, and understanding true effort and failure to achieve lasting progress and create strong, resilient bodies.  00:00 Welcome to Warrior School Podcast 00:32 The Foundation of Effective Training 02:01 Introducing Technique and Intensity 03:49 Mastering Technique for Better Training 23:18 Understanding True Effort and Intensity 34:54 Real-Life Warrior School Success Stories 47:34 Final Words and Encouragement Key Takeaways: Foundation of Training: Emphasising optimal sleep, nutrition, walking, and maintaining a healthy environment. Own the Movement Framework: Focusing on intention, technique, range of motion, feeling, and fluidity. Mastering Technique: Improve movements through attention to detail and proper setup. Understanding Intensity: Push to your limits and embrace the extreme depth of feeling. Keywords: Effective training techniques Maximising gym performance Importance of technique in training Training intensity tips 'Own the Movement' framework Enhancing workout sessions Building a resilient body Women's strength training Proper workout setup Achieving fitness goals through technique and intensity If you need support in getting that extra edge in your training you've gotta come and check out Warrior School. To learn more click here. Warrior School https://warriorschool.co/

In this EP, I talk about our current household obsession with the Olympics. I dive into the complexity and dedication skill-based sports require and how they inspire my training approach. I emphasise focusing on skill acquisition over physical appearance and explain how proper training can lead to both improved performance and aesthetics. The central theme of this pod EP is the idea that there are no strict rules in training—the joy of training is that we get to make up our own rules. 00:00 Welcome to Episode 306 00:23 Olympics Obsession 07:34 The Beauty of Athletic Movement 12:40 Balancing Training and Life 17:44 Debunking Fitness Myths 21:32 The Only Rule: Move Better 30:53 Debunking Muscle Growth Myths 31:35 The Benefits of Nature and Cold Exposure 32:19 Creating Your Own Health and Fitness Rules 35:11 Personal Health Journey and Overcoming Challenges 39:15 The Importance of Strategy in Training 41:49 Warrior School Testimonials 46:33 Advice for New Warriors 49:25 Celebrating Wins and Progress 53:14 Final Thoughts and Encouragement Key Takeaways: The Olympics highlight athletes who achieve peak performance by following their own unique training paths. Skill-based sports require a deep understanding of movement and technique, emphasising the importance of a flexible training approach. Documentaries about athletes like Simone Biles reveal the personalised strategies behind their success. Training shouldn't be restricted by strict rules; it's about finding what works best for your body and goals. Focusing on joy and creativity in training can make the fitness journey more fulfilling and effective. Understanding your body's unique needs is key to maximising your training potential. There are no bad movements—it's about context, preparation, and performing exercises safely and effectively. Key Quotes from the Episode: "The real beauty of training is that there are no strict rules; it's all about discovering what works best for you." "The Olympics remind us that each athlete's journey is unique, shaped by their own experiences and choices." "Skill-based sports like gymnastics and dance teach us that flexibility and creativity are essential in training." "Watching documentaries on athletes like Simone Biles shows us the importance of a personalized approach to reaching peak performance." "There's no such thing as a 'bad movement'—it's about understanding the context and preparing your body properly." "Finding joy in training is key to a sustainable and enjoyable fitness journey." Warrior School https://warriorschool.co/

In this EP. of the Warrior School podcast, I talk about my experience with injuries and how to manage them while continuing to train and build strength. I share personal stories, including Karson's recent hamstring injuries, and delve into the differences between acute injuries and chronic pain. Drawing from over 14 years of training practice and a helluva lotta injuries I talk about the importance of proper strength training, a movement-first approach to rehabilitation, and understanding your body to prevent and heal from injuries. I emphasise the importance of understanding pain as information, strengthening weak areas, and using proper training techniques to prevent and rehabilitate injuries. The EP. also features testimonials from members of Warrior School who have overcome their pain and injuries in WS. 00:00 Welcome to the Warrior School Podcast 01:04 Dealing with Injuries: Karson's Story 02:32 My Personal Injury Journey 06:06 Understanding the Causes of Pain and Injuries 10:28 Acute vs. Chronic Injuries 14:43 The Importance of Strength Training 25:45 Movement as Rehabilitation 28:51 The Role of Experience in Injury Management 35:27 Rehabilitation Strategies and Techniques 42:37 Identifying and Treating Common Running Injuries 43:33 Strengthening Feet and Lower Body for Pain Relief 46:01 Understanding Pain and Injury Mechanisms 47:11 Addressing Back Pain and Core Strength 48:57 The Importance of Strength Training 50:35 Dealing with Chronic Pain and Injuries 54:10 Empowerment Through Self-Rehabilitation 59:44 The Role of Practitioners in Pain Management 01:04:26 Encouragement and Support in Warrior School Quotes from the Episode: "Chronic shoulder pain often results from too much mobility without adequate stability, poor shoulder and thoracic spine mobility, or weak back muscles." "Your foot wants to connect to the ground. Training barefoot strengthens your feet and improves overall body mechanics." "Pain is a signal, not a barrier. It's information that guides necessary adjustments in your training." "Knowing how to use your own body as a tool is empowering—you can train anywhere, anytime." "We can't rely solely on practitioners to fix our pain. Movement, the right programme, and proper dosage are key." If you're struggling with chronic pain or injuries, or you want to improve your training I invite you to check out Warrior School. I teach you how to train properly, move better so you can rehabilitate injuries, and build a strong body that you love.  Warrior School https://warriorschool.co/ Related podcasts Episode 213: How to include mobility and flexibility into your training program to prevent injury and feel good when you train https://open.spotify.com/episode/69oKwuq0RRwYI4OCv20MS3?si=60cc1ecccd9b435a Episode 147: What to do when things don't go to plan (an update on my injury) https://open.spotify.com/episode/7sXBRA43QJJOv6lr2xycI6?si=a313778ee0ad48af Episode 141: The resilience of the human body with physiotherapist Frances Brown https://open.spotify.com/episode/72ft22YzdhZ8QN8VRTPu5B?si=f7360572a6fb4ed7 Episode 130: How to move through pain and injury  https://open.spotify.com/episode/3Q1gXGcjLUkEma9jInkXxf?si=2d305df455ba4b25 Episode 97: How to improve your relationship with pain and recover from an injury with physiotherapist Dave Leyland https://open.spotify.com/episode/7riUtxbZTjEsKc6WM93gEn?si=d4a3fdaa554248bd