Podcasts about warrior school

✨ 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: 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.

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

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.

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

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 |

Tina is an intuitive coach, a feminine leadership facilitator, a former lawyer, and the founder of Warrior School. Besides talking about a lot of stuff, there's also a lot of laughter here. We bounce from balancing masculine and feminine energy, to the importance of discernment, leadership and vulnerability, she shares about her Warrior School, we speak to the prevalence of paradox, and we both share about our own challenges with learning to receive. Website: www.tinameyersintuitive.com  www.womenadvocatesrising.com LinkedIn: https://www.linkedin.com/in/tina-meyers-intuitive/

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 |

Boo and Evan get into one of the most carefully drawn of the Marvel Transformers books. Ratchet gets to go to Warrior School and Buster keeps having really crazy mind issues, but he's probably juuust fine, right? Ratchet explains what happened with Shockwave and mysterious Dinobots.If you'd like to contact the guys, they'd love to hear from you!Edhatestransformers@gmail.comMorethanmeetstheseguys@gmail.com@mtmtgpod on Twitterhttps://www.facebook.com/MoreThanMeetsTheseGuys/https://discord.gg/sKr8jwaAvhIf you'd like to toss a buck or more per episode, we'd adore and say nice things about you. You don't have to, as we'll still gladly hang out with you guys and gals every week, but we appreciate any help! patreon.com/user?u=69144181

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!

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/

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. 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

Show notes In this very cool Ep., I'm interviewed by one of the Warriors, who is on a quest to improve her speaking skills this year. We switch roles, and she hosts me as a guest on my own pod. We explore my journey in health and fitness, detailing my background in gymnastics, my transition into dietetics inspired by my sister's struggle with anorexia, and overcoming chronic back pain. We chat about my unique coaching philosophy and the foundational strategies behind my approach to health and fitness. The discussion delves into the foundation of Warrior School, emphasising a high-touch coaching methodology and the philosophy of 'owning the movement.' Timestamps: 00:00 - Introduction and Host Switch 00:21 - Amy's Coaching Philosophy 01:03 - Amy's Journey to Becoming a Coach 04:46 - Early Life and Movement Background 10:18 - Transition to Dietetics and Coaching 18:30 - Challenges and Realisations 24:25 - The Art of Coaching 42:53 - Creating Warrior School 46:43 - Exploring the Premium Coaching Program 47:49 - The Importance of Training Details 50:46 - Owning the Movement: A New Approach 54:54 - Challenges and Learnings in Coaching 01:00:49 - Building a Lifelong Foundation 01:04:43 - Creating a Unique Training Experience 01:08:43 - Inspiration and Future Plans 01:25:22 - Balancing Life and Career Changes 01:28:15 - Conclusion and Final Thoughts Quotes: "you can't look forward and connect the dots, but you can always look back and connect them. And you'll always have these key moments or key dots in your life that are really the reason why you are where you are. " "If you make the process beautiful, the body can be beautiful." "sometimes we need to take a breath and think about, our future selves and it's, yeah, it's a hard process to go through, but I think that the rewards are endless when you take that moment To think about what's possible." " I truly believe that when you move well. When you train well, you can build a beautiful body. If you make the process beautiful, the body can be beautiful." Featured on the show: Warrior School

Show notes In this EP, I dive deep into the topic of joint pain and optimising tendon strength for women in their late thirties, forties, and beyond. I share my observations from working with women over the past few years, discussing the increased prevalence of conditions like plantar fasciitis, Achilles tendonitis, and shoulder injuries in this age group—especially during perimenopause.  The EP covers the anatomy of tendons, how they adapt to stress, and factors that affect tendon health, such as exercise, nutrition, and recovery. We'll also discuss the influence of hormonal changes during perimenopause on tendon health and provide practical advice for managing and preventing tendon issues.  If you're experiencing joint pain or tendon problems, this EP is packed with insights to help you understand and optimise your tendon health. Key Takeaways: Tendons adapt to mechanical stress but require more time and proper loading compared to muscles. Hormonal changes during perimenopause and menopause can increase the risk of tendon injuries. Adequate nutrition, particularly protein intake, is crucial for collagen synthesis and tendon health. Progressive overload and appropriate rest are essential for strengthening tendons. Seek professional help if experiencing persistent tendon issues, and consider advanced treatments if necessary. 00:00 Introduction to Joint Pain and Tendon Strength 00:42 Types of Research: Quantitative vs. Qualitative 02:00 Observations on Joint Pain in Women Over 40 03:58 Understanding Tendons: Anatomy 101 06:42 Factors Affecting Tendon Health 08:25 Exercise and Training: Building Tendon Strength 16:59 Nutrition's Role in Tendon Health 18:16 Rest and Recovery: Essential for Tendon Repair 19:04 Managing Tendon Injuries: Practical Advice 29:05 Hormonal Changes and Tendon Health in Perimenopause 32:56 Preventing Tendon Issues: Tips and Strategies 33:44 Conclusion and Support For more resources and to stay connected, visit Warrior School. Upcoming Events: Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges. Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors. Connect with Me: Website: https://warriorschool.co/ Instagram: https://www.instagram.com/amykatebowe/ Email: amy@amykatebowe.com

Show notes In this episode, I explore the critical importance of muscle mass for women. I discuss the optimal muscle mass needed, how to achieve and maintain it, and why it's essential for our health, including physiological, hormonal, metabolic, and mental. Highlighting recent research in women's health and fitness, I challenge traditional approaches focused on weight loss and reduced activity. Instead, I emphasise the 'more' approach—advocating for more muscle, more energy, more food, and more optimal training. I delve into the science of muscle growth, training strategies, the influence of age and hormones, and the importance of a well-rounded muscle-centric lifestyle.  00:00 Introduction: The Importance of Muscle Mass for Women 02:58 The Vision: Health and Body Goals 04:13 A New Approach: Adding More Muscle 06:33 Defining Optimal Muscle Mass 09:02 Understanding Muscle Composition and Averages 13:03 The Role of Muscle in Overall Health 19:02 Training and Nutrition for Muscle Growth 24:09 The Science of Building Muscle 36:53 Achieving and Maintaining Optimal Muscle Mass 42:01 Conclusion: Steps to Build and Maintain Muscle For more resources and to stay connected, visit Warrior School. Upcoming Events • Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges. • Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors. Connect with Me • Website: https://warriorschool.co/ • Instagram: https://www.instagram.com/amykatebowe/ • Email: amy@amykatebowe.com

Show notes This EP is the seventh in our podcast sprint series. I dive into the concept of 'movement' and its impact on creativity and personal growth. As I walk and talk, I reflect on how movement fuels my creativity and share updates from my life and Warrior School. I discuss my fascination with long-term vision, the importance of maintenance periods, and the cycles of change every seven years. I also introduce new projects within Warrior School, including structural changes, a new alumni program, and exciting upcoming events like challenges and a Fiji training immersion in 2025.  00:00 Introduction and Podcast Update 00:23 The Power of Movement and Creativity 01:50 Choosing a Word for the Year 03:48 The Concept of Maintenance and Momentum 05:09 Long-Term Vision and Goals 06:52 Exciting Projects and Future Plans 11:40 Warrior School Updates 17:27 Warrior School Challenges and Events 24:15 Personal Life and Renovations 26:07 Conclusion and Final Thoughts 26:31 Warrior School Testimonials Key Topics Discussed The Power of Motion and Creativity: Discover how movement fuels creativity and the benefits of incorporating physical activity into your daily routine. Personal Updates: A listener asked about what's new in my life, and I share some significant changes and future plans. Choosing a Word for the Year: Although it's mid-year, I'm choosing "movement" and "motion" as my guiding words for the remainder of 2024. Maintenance vs. Momentum: The importance of balancing maintenance phases with periods of growth and momentum in your training and life. The Seven-Year Cycle: An exploration of the seven-year cycle of change and its impact on our lives. Exciting Warrior School Developments: From new coaching structures to the creation of the Warrior Alumni Program, hear about the latest innovations. Upcoming Warrior School Challenge: Details on the next challenge starting September 2nd, focusing on finding your edges and pushing limits. Warrior School's First Training Immersion Event: Announcing a three-day training immersion event in Fiji, in June 2025. Personal Adventures and Renovations: Updates on my upcoming travels, family visits, and ongoing apartment renovations. Notable Quotes "The motion and the movement really help my mind. It's where I come up with a lot of my creative ideas." "We thrive on forward momentum, the sense of being in motion, of progressing forward." "It's okay to go through times of maintenance or stagnation. Those times are great for reflection and restoring your vision." "The seven-year cycle offers us a chance for drastic change. It's a period of significant transformation in our lives." Upcoming Events Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges. Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors. Connect with Me Website: https://warriorschool.co/ Instagram: https://www.instagram.com/amykatebowe/ Email: amy@amykatebowe.com

Show notes EP 281 of the Warrior School podcast marks the conclusion of a five-part series focusing on how you should approach exercise, fitting it into your life in a way that aligns with your unique body and goals.  The EP highlights the importance of individualisation, flexibility, and fun in fitness. I emphasise the need for a strong foundation in strength training, cardiovascular health, and nutrition, regardless of specific goals.  I invite you to apply to join Warrior School if you need leadership and support with your heath and fitness. To learn more about Warrior School click here. 00:00 The Final Episode of Our Series 00:45 Sharing and Feedback 05:22 Diving Into Individualisation in Women's Exercise 05:53 Exploring the Importance of a Strong Foundation 08:06 The Power of Individual Goals and Hybrid Training 10:10 Creating a Personalised Training Strategy 16:19 The Joy and Challenge of Pursuing Fitness Goals 29:20 Invitation to Join Warrior School for Personalised Support 33:09 Warrior School Women Share Their Transformative Journeys Related podcast episodes Episode 280: How should women approach exercise? [part 4: sprint interval training & plyometrics]  Episode 279: How should women approach exercise [part 3: cardiovascular training]  Episode 278: How should women approach exercise [part 2: strength training] Episode 277: How should women approach exercise [part 1: the guidelines] Episode 250: Elevate your training by embracing ease and joy Episode 214: Playing to win

Show notes This EP of the Warrior School podcast, I dive into a Q&A sesh. We explore key topics such as meal timing for evening workouts, the benefits of consistent exercise schedules, managing energy levels, and effective strategies for addressing cellulite through metabolic health, resistance training, and dietary adjustments. Key Takeaways: Optimal nutrition throughout the day is crucial for training effectiveness, not just pre- and post-workout meals. Consistency in workout timing, whether morning or evening, matters more than the specific time of day. - Understanding and managing energy leaks can significantly enhance overall health and vitality. Cellulite can be managed through improved metabolic health, resistance training, and attention to hormone balance. The support and shared experiences of a community like Warrior School can be incredibly motivating and transformative. 00:00 Welcome to the Warrior School Podcast Q&A Special! 00:34 Mastering Meal Timing for Evening Workouts 10:44 Exploring the Best Time for Workouts: Morning vs. Evening 19:40 Unveiling Energy Leaks: How to Harness Your Power 29:16 Demystifying Cellulite: Strength, Metabolism, and Body Composition 30:30 Unveiling the Mysteries of Cellulite: Causes and Hormonal Influences 31:05 The Role of Estrogen in Cellulite Formation 32:59 Strategies for Managing Cellulite: Hormonal Balance and Lifestyle Changes 33:51 Dietary Influences on Cellulite: Omega Fatty Acids and Inflammation 35:33 Metabolic Health and Its Impact on Cellulite 37:44 Exercise as a Key to Reducing Cellulite: Resistance Training and Sprinting 47:13 Personal Testimonies: Transformations in Warrior School 51:57 The Power of Community and Consistency in Warrior School 54:49 Celebrating Strength and Confidence: Warrior School Success Stories Featured on the show Warrior School https://warriorschool.co/ Related podcast episodes Episode 257: Unlocking the power of meal timing https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000646713929 Episode 223: Q& A special (Why fasting is more stressful for women timestamp: 47:02) https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000628920769 Episode 34: Why I don't recommend fasting https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000474105738 Dr Stacy Sims Article https://www.drstacysims.com/blog/You_are_an_athlete_and_you_shouldn't_practice_intermittent_fasting

Show notes In this episode of the Warrior School podcast, I discuss the final week of the Forge and Form challenge, where the warriors have been focusing on the squat, deadlift, and strict press to forge new strength and confidence at the barbell. I also share insights from her friends Josh and Jeannie, leaders in nutrition and metabolic healing, and their upcoming webinar on Nutrition for Nervous System Healing. And I delve into the crucial role of mindset in training. Key Takeaways: The importance of mindset in training How mindset can significantly impact performance and progress Why you need to approach each training session with an intention The power of personal mantras or themes to drive motivation and focus during training sessions Featured on the show Warrior School Own The Movement Workshop Real Food Gangstas Webinar - Nutrition for Nervous System Healing: Our 5 step proven method to stop chasing your symptoms and start creating an environment for healing. Related podcast episodes Episode 214: Playing to win Episode 188: The power of trying it on Episode 177: Claiming your wins and demanding more from yourself Episode 171: How I make decisions in my training, business and life Episode 165: The Importance of an Elegant mind [a Warriors mindset] [Episode 146: Is your vision and goal, yours setting big goals & making them your own] Episode 140: Knowing what you want and how to get it Episode 134: The one skill every woman needs [a Warriors mindset] Episode 133: How to believe in yourself and get turned ON! Episode 113: Is your foundation strong enough to support your vision Episode 107: The power of persistence and passion Episode 99: Do you celebrate yourself?

Show notes In this episode, I delve into the often overlooked aspect of nutrition: meal timing. I explore the significance of front-loading your day, optimising carbohydrate intake, and enhancing energy stability through strategic meal planning. What you'll discover The phased-based approach to meal timing within Warrior School's framework. Benefits of front-loading calories, especially focusing on breakfast and lunch. Role of carbohydrates in fuelling performance and metabolic health. Practical tips for timing carbohydrate consumption, particularly around training sessions. Actionable steps for maximising the benefits of front-loading calories An example of how to front-load calories and carbs Featured on the show TED's secret to great public speaking How to speak so that people want to listen Elon Musk, by Walter Isaacson You Could Make This Place Beautiful, a memoir by poet Maggie Smith Your Blueprint for Pleasure: Discover the 5 Erotic Types to Awaken—and Fulfil—Your Desires by Sexologist Jaiya Related podcast episodes Episode 253: Carbohydrate shortage SOS (overcoming insufficient intake)

Show notes In today's Ep, we're delving into a vital aspect of your health and training that often goes unnoticed—I'm gunna call her: 'sixth vital sign' - your grip strength. In a world where biomarkers dictate our well-being, this one might just be the game-changer, especially as we age. Intrigued?! What you'll discover Defining Biomarkers Why Grip Strength Matters Research-backed Benefits It's effect on overall health Building Your Grip Strength Factors Affecting Grip Strength Featured on the show Warrior School Conquer your first strict pull-up mini course Related podcast episodes Episode 255: Conquer your first strict pull-up (a course by Warrior School)

Episode 250 baby! Today, I share some recent experiences and get into the exciting details of what's coming up next inside WS and my world. I give you the BTS look at the new WQ Forge and Form Challenge and share how you can bring more ease and joy to your training this year.  Main Takeaways: Challenges as Lateral Connection: I see these challenges as more than just fitness goals. They're a way for us warriors to connect, share our wins, and enjoy the journey together. Balancing Structure and Novelty: We all crave structure, but we also want our training to be fun. Finding that balance between stability and playfulness is the ongoing challenge. Understanding the Craving for Change: I've noticed that the desire for change often comes from an energy deficit—both physically and mentally. Recognising and addressing this is key for sustainable progress. Evaluating Energy Levels: Low mental and emotional energy can impact our workouts. It's essential to recognise and address mental load and stress for consistent training. Importance of Environment: Whether you're working out at home or in a gym, your training environment matters. It can significantly influence your motivation and focus. Creating Personal Challenges: I encourage you to design your own 10-week challenges. Start with a baseline routine and add in elements that challenge and excite you. Year of Ease and Effortlessness: Let's make this year about bringing more ease, effortlessness, and enjoyment into our health and training. It's all about more energy, clear plans, and professional guidance. Exciting Developments: I've got some exciting projects in the works, including the Warrior Foundations course. It's designed for a cohort experience, focusing on interaction, lateral connection, and live learning. Featured on the show: Warrior School https://warriorschool.co/

In this episode, I shared updates on upcoming plans for Warrior School, including new additions like circles, live events, and frameworks. Despite intense planning, not everything was completed due to unforeseen challenges. Reflecting on the project, I considered what worked, what didn't, and the next steps. Looking forward to 2024, I shared three impactful thoughts, touching on relationships, simplicity in health concepts, and the importance of personal transformation for achieving goals. The main focus was on perimenopause as a tipping point in women's health, exploring neurological rewiring and its impact on long-term health. I discussed Lara Briden's insights, emphasising that perimenopause is a natural phase that shouldn't inherently be symptomatic. Digging into the research, I highlighted the neurological origins of perimenopausal symptoms and their potential links to neurodegenerative diseases. The critical role of estrogen in regulating brain systems was emphasised, and I provided insights on how strength training and nutrition tailored for women in their 40s and 50s can be a game-changer. The key takeaway is that perimenopause is a pivotal moment for women to optimise their bodies, with strategic eating, purposeful training, and prioritizing self-care. It's time to embrace a revolutionary approach to women's health and fitness, seizing the moment and playing to win. What you'll discover: Warrior School updates: Circles, live events, and frameworks. Reflection on project planning challenges and lessons learned. Introduction to the Warrior Queen Challenge: Forge and Form. Thoughts for 2024: Relationships, simplicity in health concepts, personal transformation. How Perimenopause is a tipping point in women's health. Neurological symptoms during perimenopause and their potential links to neurodegenerative diseases. The role of estrogen in regulating brain systems. Strength training and nutrition as game-changers for women in their 40s and 50s. Embracing a revolutionary approach to women's health and fitness. Invitation to Warrior School. Featured on the podcast: Lara Briden https://www.instagram.com/larabriden/ Period Repair Manual https://www.larabriden.com/period-repair-manual/ Hormone Repair Manual https://www.larabriden.com/hormone-repair-manual/ Article: Perimenopause as a neurological transition state https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9934205/ Warrior School https://warriorschool.co/

Show notes Happy New Year Warrior! How was your 2023? What did you set out to do this year? Did you do it? If you did, did you claim your win and celebrate yourself? If you didn't, why not? What happened? What did you learn? In today's EP, we recap 2023 and set your vision for 2024! I give you the behind the scenes from our end of year event: The Warrior Renaissance. I talk about my goals (and challenges) for 2023 and how I plan for the next year. I give you four key questions to help your reflect on your 2023 and three steps to help you plan 2024. Are you ready to change your life? In just one year, you can. I will teach you how in Warrior School. Apply today for a 2024 year-long membership. This is the last time this offer is available so apply here now. What you'll discover What went down in our end of year event: The Warrior Renaissance Four reflection questions for 2023 My goals for 2023 and the challenges I experienced How I plan for my year Three steps to help you plan your 2024 What's going on in Warrior School in 2024 Your invitation to join Featured on the show About Warrior School https://warriorschool.co/ Related podcast episodes Episode 246: How to change your body and life in a year Episode 230: Is Warrior School right for you?

Show notes Are you ready to change your body and life? In just one year, you can. In today's episode, I talk about how to make the journey more effective and efficient. I share the three steps you need to take to change your body and get the life you want. I step you through phase one of the Warrior Way model and invite you to come and check out Warrior School. I will teach you how inside Warrior School. Apply today for a 2024 year-long membership. This is the last time this offer is available so apply here now. What you'll discover How you can change your body and life in a year How to make the journey more effective and efficient The three steps to changing your body and life The Warrior Way Model and my phased based approach How you can efficiently move through the phases to get what you want What stops us from getting the body we love and the life we want How I can help you change your body and life in 2024 Featured on the show Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/ About Warrior School https://warriorschool.co Apply for Warrior School https://amy639434.typeform.com/to/rr5xqSiS Related podcast episodes Episode 230: Is Warrior School right for you? Episode 228: How long does it take to actually get results Episode 219: Self-discipline, patience and committing to the plan Episode 214: Playing to win Episode 209: Ditchin' perfectionism and the all-or-nothing mindset Episode 202: Adaptability and being unbeatable

Show notes This year, I ran two training challenges inside of WS. We just wrapped up our second one in November - Warrior Queen 2.0 Play to Win. This challenge was all about how well you play the game. The Warriors chose a level to play at. Each level had certain tasks they had to complete. They accumulated certain points for each task, and then had the option of collecting bonus points. In today's EP, I have Warrior Kelsea Sutton on the podcast (for the third time). Kels talks about her experience during Warrior Queen 2.0 Play to Win. She shares the challenges she faced during the challenge and how she overcame them. She talks about her wins over the 10-weeks and what she's excited about for 2024. What you'll discover What playing to win means to Kelsea How she felt about the WQ challenge when it was first presented What level she played at during the challenge and why What was involved with her level The challenges she faced over the 10-weeks and how she overcame them Her results over the 10-weeks Kelsea's biggest learning and win during the ten weeks What she is excited about for 2024 Featured on the show Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcast episodes Episode 111: Owning your training and building a capable body with Kelsea Sutton https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000559154961

Sometimes in our training it can be hard to find that sweet spot. The perfect balance between technique, weight, quality and control. For some of us, we always err on the side of caution. Not pushing the weight, or ourselves too much. We conserve. Maybe due to fear of injury, or not being able to finish the session. For others, we are driven by weight. It's often our only measure of 'success' and sometimes this is at the detriment to our technique and tempo. So, how do we find our sweet spot? That combination of performing the movement correctly (so we get the most out of it), pushing ourselves hard enough (so we are makin' gains') and not just measuring our success by how much we lift... The secret is all about combining 'the variables' in the right way, and introducing fresh stress to your muscles. If you have the variables right the movement should feel good and progress over time and your body will change. How do you do that? There are five key variables in your session - reps, sets, weight, rest and tempo. At least one of these variables needs to be changing over time in a way that challenges you. The technical term for this is progressive overload. If you fail to do this right your body gets used to the stimulus and your results plateau. In fact increasing weight is a really overused variable. Women get so stuck on trying to increase the weight on the bar, which can often lead to them making very small improvements to their physique and strength. Over the next two weeks we are going to look at the five ways you can progress your training with ease and confidence in our two part teaching call series. What you'll discover The importance of introducing new stresses on the body. The five variables you can change in your training to make it harder. You'll practice prescribing progressive overload to a training program and have a chance to apply progressive overload to your training. You'll walk away with a clear framework for you to take into your training sessions so you can progress each session with ease and confidence. Featured on the show Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcast episodes Episode 233: How heavy should I be lifting to get stronger and create the body I love? Episode 172: Strength Training 101 Episode 158: My top tips and tricks to help you lift more weight Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe Episode 114: The key to taking your training to the next level Episode 105: How to confidently choose the right weights in your training Episode 104: Why you're not making progress in your training with Libby Wescombe Episode 89: How to train hard in a respectful way

'The New Game' is part of a story driven business framework. This helps you set up your business as a 'zag' away from what everyone else is doing, and help your clients win as their world changes around them. This positions you as an evangelist, or leader for a specific 'change'. You create a business we want to be a part of. In this conversation, Amy Bowe (Warrior School) and I go through a few steps of this framework, to see how it could fit with her current business.

Show notes We have these goals that we are working towards to help us achieve the body and life we want. But...how are we thinking about our goals, and what do we do when we feel like what we are doing isn't working. Should we keep going after the goal? How do we know whether we give up or keep going? In this episode, I talk about vision and goal setting and the cost of goals. I share a process I use inside of Warrior School to help my Warriors know if they should change course of keep going with their goals. Discover why establishing your vision and goals and understanding the cost (and all the added benefits) of setting your goal is very important for anything you want to achieve. What you'll discover Where I learnt to create vision and goals from The power of creating (and being clear on) your vision How goals feed into your vision How to think about your goals What to do when you feel like it's not working or you want to give up The cost of goals Being okay with the cost The process for deciding whether or not to keep going after the goal The benefits and costs of goals Being in alignment with your goals Featured on the show Little Black Stretch Pants By Chip Wilson https://www.amazon.ca/Little-Black-Stretchy-Pants-Wilson/dp/1948122340 Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcast episodes Episode 146: Is your vision and goals, yours? Episode 140: Knowing what you want and how to get it Episode 133: How to believe in yourself and get turned ON!

SHOW NOTES Warrior School (WS) Turns Three on October 21st (that's in three days), so I decided to do a full EP to celebrate her and you. I've actually never done a full EP on WS and I owe her that - so here she is… if you've been wonderin' about her and if she's right for you I'm gonna dish out the dirt and the deets on her and I invite you to join her, if it feels right for you. WHAT YOU WILL DISCOVER What is Warrior School Warrior Schools mission How WS will help you play the new game How WS works and what ya get The secret behind the success of the Warriors The Warrior Way Model What our work together actually looks like The next steps you can take if you feel WS is right for you The investment and your invitation Why we can celebrate ourselves and demand more from ourselves - at the same time A few cool announcements of whats to come in 2024 FEATURED ON THE SHOW About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

I'm obsessed with helping women work towards their first strict pull-up. I'm so obsessed I created a course on ‘how to conquer your first strict pull-up'. The conquer your first strict pull-up course is broken down into seven sections and has eleven lessons. And… the star of the show … a very cool and in-depth program broken down into four key milestones. I know, you probably just wanna get into the program. To the fun, juicy stuff. But a key part of this course is understanding how it all fits together. That's why I didn't just write a pull-up program. I want you to have the whole storyline. All the juicy deets. The course will help you understand how to conquer your first pull-up through education, videos, a clear plan and a very structured program. This course is for women, or people, who train and have never done a pull-up before, or who have previously done one but haven't in a long time.**** WHAT YOU WILL DISCOVER Why I created the course What's in the course Who's it for How the course will help you conquer your first strict pull-up IT LAUNCHES TODAY - SEPTEMBER 30 HERE'S THE LINK TO BUY IT https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/ FEATURED ON THE SHOW The conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Show notes Last year I set a goal to take Warrior School on Tour - to run three live events in three different countries. Last Saturday I just wrapped up my last leg (event) of the tour here in Vancouver.  In today's episode, I give a recap of the Confidently Ever After Tour. I share how I brought this goal to life, how each event ran, and what didn't do to plan. I share some secret behind-the-scenes audio footage from the event and my learnings and reflections for the 2023 Confidently Ever After Tour. WHAT YOU WILL DISCOVER Why I ran three live events in three different countries  How I brought this goal to life  What confidently ever after is How the event ran and what didn't go to plan The Three Acts of Confidence Audio clips from the events of the Warriors talking about their confidently ever after The sacred perception activity Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 177: Claiming your wins and demanding more for yourself (the power of self-celebration) https://open.spotify.com/episode/1YJxPINn6YnUHdVTf7rDK0?si=kuj2dQkYTMyzTn12qdJpsQ Episode 124: How can we be more confident with Sina King https://open.spotify.com/episode/3GPOji468UfJvDGtwJBjXY?si=62be3316d4004a50

Show notes How do you build quality muscle? How do you get stronger? How do you feel good when you train? How do you prevent injuries? In today's episode, I talk about the importance of mobility and flexibility and how to include them in your training program. I share how I approach them in my training and how I teach them inside Warrior School. WHAT YOU WILL DISCOVER Understanding what mobility and flexibility are The two types of mobility How to Build Mobility (two ways) A few foundations I teach inside Warrior School How much should we be doing? How to include mobility and flexibility in your training program  The cycle and stretching  Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 141: the resilience of the human body with physiotherapist Frances Brown https://open.spotify.com/episode/72ft22YzdhZ8QN8VRTPu5B?si=de201e489f1d4190 Episode 131: Why flexibility is a key part of building a foundation with Lucas Aaron https://open.spotify.com/episode/65E3lpL5xjOLMzOeQEQlkQ?si=c9c6fe0c702948c8 Episode 130: How to move through pain and injury https://open.spotify.com/episode/3Q1gXGcjLUkEma9jInkXxf?si=8cea9f27f6e041ea

Tina Meyers joins us once again, and she opens up our conversation with advice on how to center oneself, slow down the world, and find your voice within. We discuss the importance of intuition, vulnerability, and the healing journey that Tina has embarked on as a leader. Before our conversation ends, we discuss how a person can strengthen their intuition, and just how much our lives stand to gain by attuning to that inner wisdom.After working as an environmental and social justice attorney and clean water advocate for several years, Tina was exhausted and felt like she was fighting to no avail, even when she won cases and received national awards. Knowing there must be something more, she switched paths and received her Master's degree in Spiritual Psychology and trained to become a Certified Professional Co-Active Coach (CPCC) with the Co-Active Training Institute (CTI) and a Professional Certified Coach (PCC) with the International Coach Federation. In working individually and with groups of women leaders and advocates, Tina has successfully combined her advocacy and conflict resolution background with her natural passion and fire to help those who help others.  She founded Tina Meyers Intuitive Coaching in 2016, Women Advocates Rising in 2018 and WARRIOR SCHOOL for women leaders in 2020.Tina now leads women leaders through one-on-one intensive coaching, workshops, conflict resolution and mastermind programs. Both individual and group work empower women leaders to create a life where they feel more balanced, inspired, joyful and effective at fighting for their cause. Tina's coaching supports women to get in touch with the answers they already have within themselves and move past any challenges or doubts they might face.Tina is also global faculty at CTI, where she leads transformational coach training courses.  She was also a manager for four years in CTI's organizational department, where she brought powerful coaching and leadership development into organizations.  She loves hip hop dancing, is obsessed with personal growth, and lives in Knoxville, Tennessee with her two kitty babies, Hazel and Neka.Website: http://www.tinameyersintuitive.com/

Tina Meyers joins us today, and we dive right into stories about her time as a young girl in Buffalo, NY, and how her sensitive disposition contrasted those around her. A quiet and creative child who loved the water, Tina eventually became a lawyer, where she finally found her voice in the world. Before wrapping up Act 1, we converse about the power of stepping out of comfort zones, the importance of listening to the heart and finding the courage to look outside of ourselves in the pursuit of service. After working as an environmental and social justice attorney and clean water advocate for several years, Tina was exhausted and felt like she was fighting to no avail, even when she won cases and received national awards. Knowing there must be something more, she switched paths and received her Master's degree in Spiritual Psychology and trained to become a Certified Professional Co-Active Coach (CPCC) with the Co-Active Training Institute (CTI) and a Professional Certified Coach (PCC) with the International Coach Federation. In working individually and with groups of women leaders and advocates, Tina has successfully combined her advocacy and conflict resolution background with her natural passion and fire to help those who help others.  She founded Tina Meyers Intuitive Coaching in 2016, Women Advocates Rising in 2018 and WARRIOR SCHOOL for women leaders in 2020. Tina now leads women leaders through one-on-one intensive coaching, workshops, conflict resolution and mastermind programs. Both individual and group work empower women leaders to create a life where they feel more balanced, inspired, joyful and effective at fighting for their cause. Tina's coaching supports women to get in touch with the answers they already have within themselves and move past any challenges or doubts they might face. Tina is also global faculty at CTI, where she leads transformational coach training courses.  She was also a manager for four years in CTI's organizational department, where she brought powerful coaching and leadership development into organizations.  She loves hip hop dancing, is obsessed with personal growth, and lives in Knoxville, Tennessee with her two kitty babies, Hazel and Neka.Website: http://www.tinameyersintuitive.com/

Show notes This is a special episode today, as my guest is Karson Rosser, who is my lover and the behind-the-scenes guy in my biz. The Warrior School podcast is four years old on June 30th, and our 7th anniversary is on July 1st, so I thought it would be cool to get Karson on to talk about how we navigate business, life and our relationship. Here's what we talk about in the EP.: How we met Karson's weight loss and health story How Karson's time in Melbourne changed the trajectory of his life How we learned to work and live together The importance of having shared values and vision Our strengths and weaknesses The ongoing work we do to have a great relationship Why our relationship works Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Show notes In today's episode, I talk about my business journey over the last four years. I built my business from scratch on a 12-year-old laptop out of my one-bedroom apartment. I share how my discipline and connection to training translate to other areas of my life and talk about the importance of self-discipline. What you will discover - My business journey over the last four years Pivotal moments that got me to where I am today How my discipline and connection to training translates to other areas of my life What I've loved most about building my business - both Warrior School and the social media side of things What has been the hardest Who is my support system How I maintain consistency with creating content and podcasts What is Warrior School? Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 If you want to hear more about my business journey listen to Creator Club podcast  EP 78 Building the warrior school world Amy built her business from scratch, on an old laptop. She now helps women around the world build strength, confidence and passion in their relationships and lives through her coaching and community. In this episode, we talk about how she switched to an online offering, and how she is developing her business and messaging as she grows. EP 31 Revolutionising Women's Training We cover some of Amy's backstory and the business side, but also dive into her approach to strength training, and why it's so powerful.

Amy Bowe is the Creator of Warrior School. She offers 14 years of experience in coaching, nutrition, hormonal health, and training, helping 1000's of women redefine themselves through coaching and training so they can live life on their OWN terms. Amy believes that the relationship you have with yourself and your body is the most important relationship you'll ever have. In this conversation, we explore: The connection between Amy's backstory and how Warrior School came to be Why parts of your backstory are key to a character-driven business How helping women become strong allows them to transform their life as a whole How she was thinking about personal brand before she understood character-building What you need to have in place before you start going deeper with character The role trends play in her work How world building allows her to create a unique service offering for a specific client Connect with Amy and learn more about Warrior School here: https://warriorschool.co/ https://www.instagram.com/amykatebowe/ Get clear on your marketing strategy with our 10 Point Marketing checklist - CLICK HERE to download Learn more about how you can grow your service business through Creator Club Business Coaching Membership by clicking here

Show notes  One of the most common questions I get asked is - “Where do I start?” - One of the biggest challenges for women is they don't know where to start when it comes to their training and health. In today's episode, I talk to you about starting. I talk about starting in more general terms, then more specifically - starting to train again after having time off.  If you'd like help with your plan here's your next step -> join Warrior School in 3-steps Fill out the application form https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Book a free discovery call  Get your plan and start training Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcasts Episode 163: What the journey to [results] really looks like https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000599214711 Episode 156: The journey of a Warrior Woman with Julie Currier https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000593825816 Episode 152: Journey of a Warrior Woman with Leah Rife https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000589647159 Episode 127: How consistency gave her more confidence in her life with Leah Rife https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569794661 Episode 117: Overcoming chronic pain and learning to trust her body with Tami Thurston https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000565182652 Episode 111: Owning your training and building a capable body with Kelsea Sutton https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569794661

Show notes  In today's episode, I talk about how long it really takes to get strong and feel great in your body. I share with you what the journey looks like over the twelve months inside Warrior School. I also talk about why you need to commit to a plan that takes at least twelve months.  Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform If you know of a Woman who might be a great fit for Warrior School send her the link above.

Show notes  In today's episode, I talk about how I define a great workout. I share how a great workout feels to me - prior, during and after - and what a bad one feels like. I talk about the seven key things you need to have a sustainable and successful training practice and the importance of heart, desire, effort and having a process. WHAT YOU WILL DISCOVER > Update on my training, hip and Warrior School > The difference between working out and having a practice > How I previously defined a great workout > How I now define a great workout > How a great workout feels to me - prior to, during and after (physically, mentally and emotionally) > The seven things you need for a successful and sustainable training practice Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

In today's episode, I share what's on for the next twelve months inside Warrior School, and for me personally. I also talk about the three key things that need to be in your 2023 plan so you can get into the best shape of your life this year. If training is feeling hard, here is a way I can make it easier for you this year… Join Warrior School • When you join we have a one-on-one coaching session to get clear on your goals and create a plan for the year. • We create a nutrition plan to give you energy and support your training. • You follow an individualized strength training program that meets you where you're at and teaches you how to train properly to get strong. • Monthly one-on-one coaching gives you ongoing support and helps you modify your plan based on what's going on in your life. We work hard, but we also have a helluva lotta fun!  Applications open today - click the link below. Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School - Applications open today https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

“I looked fit, leaner and happy. Sexy” - Leah In today's episode, I chat with one of my Warriors, Leah. Leah is 36, an Indiana wedding photographer, wife to Landon and mama to her two boys Finn and Johann. On our October coaching call, Leah shared so many cool wins with me that I took notes. This stuff is SO good. I had to share it with you. So, I asked her to come on and talk about her journey over the last 15 months. Here are my original notes from our call in October [this is what we chat about on today's episode] Loved the strengthen your confidence challenge Pushed harder than she's ever trained before Trained with sister and cousin who have been training for 2+ years and lifted more than them Encouraged them to push harder - she felt like a leader The challenge taught her that she's capable of so much more in her training Noticed big changes in her body composition over the last few months Hasn't gotten rid of clothes as she wanted them to fit her again Found a pair of jeans - put them on and they fit better than they ever have - “OMG, they fit and my booty looks great” It's a win to try on clothes that fit and feel so good in them Seeing changes gives her more motivation to keep going - she's inspired “I feel better, I'm stronger, can move well, and I feel sexier” Didn't believe it was possible to feel strong, sexy and confident - now she believes and knows it works Sister took a picture of her on Halloween and she loved how she looked - “I looked fit, leaner and happy. Sexy” “I like how I feel so I want to start something with my husband” My husband started a training program - “I've tried to get him to train for years” He's started to care about his health and the way he looks - “I think he's seen me training and can see the changes and my confidence” Improved relationship “It's exciting and fun for me to watch him train. I was watching him the other day and was like OMG! Wow.” It's a turn-on Training helps us build confidence. Confidence allows us to open ourselves up to what's possible for our lives and relationships. If you want to get turned on by a pair of jeans, a photo and a husband who trains you have to come and check out Warrior School. Applications for Warrior School will open in January. To learn more go to https://warriorschool.co Featured on the show About Warrior School https://warriorschool.co Leah Rife Photography https://leahrifephoto.com Episode 127 How consistency gave her more confidence in her life with Leah Rife Apple: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569794661 Spotify: https://open.spotify.com/episode/0gvO918DJ1hFO47XUyRJmR?si=6388003904934bdf Episode 151 How to take your training to the Next Level Apple: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000587419936 Spotify: https://open.spotify.com/episode/2xVTHF9VJ6Cyb944LjTkrV?si=a7ba8492d4174e4d

Show notes An idea I've held over the last month is this concept of: “How can take it to the next level?”  Not just in my training and work. But also in my relationships, in particular with myself and Karson. I've used this question in my training for the last 12 years - which is how I've built the strength and body I have. And now I'm using it for my life and relationships. In today's episode, I talk about how you can take your training to the next level. I share 7 ideas for upgrading your training so you can get stronger and achieve the results you want. I also talk about how I help women in Warrior School take their training to the next level. Featured on the show Warrior School https://warriorschool.co Creator Club https://www.creatorclub.link Ruby Marsh https://www.instagram.com/rubykmarsh/

Amy Bowe is the creator of Warrior School, an online training program for women. Amy built her business from scratch, on an old laptop. She now helps women around the world build strength, confidence and passion in their relationships and lives through her coaching and community. In this episode we talk about how she switched to an online offering, and how she is developing her business and messaging as she grows. Connect with Amy on instagram here: www.instagram.com/amykatebowe Check out Amy's website here: https://warriorschool.co/join-warrior-school

Amy Bowe is a women's training specialist, athlete and dietician. She is the founder of Warrior School - an online personal training and education platform that helps women develop more powerful relationships with themselves and their bodies through physical training. In this episode, we dive into what really matters for women who want to train in harmony with their cycle, understand how to train properly, and build a strong physical foundation that will keep their bodies thriving for life. There's so much gold in here for both women and men, I learned a TONNE from this one and I hope you enjoy it. Find out more about Warrior School: https://warriorschool.co/join-warrior-school/ Find out more about 1-1 Online Coaching w/ me: https://www.whytbelt.com/train

In today's episode, I talk about how my sister's experience with Anorexia Nervosa in the mid-2000's birthed my fascination with our relationship with food and our bodies. Decades later, after working with 100's of women, and having 1000's conversations I'm just beginning to understand relationships. I talk about the importance of working on our relationship with food and our body so we can model healthy relationships for our daughters. I share how I work with young females who are experiencing disordered eating or eating disorders. WHAT YOU WILL DISCOVER What's going on in my world My sister's experience with an eating disorder and how that shaped what I do My major research project on the Eating Disorder Continuum My work in the eating disorder space as a Dietitian Why you need to look at your relationship with food and your body How you can build a powerful relationship with food and your body How to talk to your daughter about food and her body The Warrior School End of Year Event on “Building Powerful Relationships" Featured on the show Warrior School https://warriorschool.co/join-warrior-school/ The Butterfly Foundation https://butterfly.org.au National Eating Disorder Information Centre https://nedic.ca/eating-disorders-treatment/ Disclaimer This episode (and the Warrior School podcast is not intended as a substitute for the advice of appropriate healthcare professionals, and no person may rely upon any information contained in the podcast for any reason whatsoever. If professional advice is required, the services of a competent and qualified professional should be sought.

Show notes In this episode, I talk about what's going on in my world for the next 90-days. I update you on my injury and training. I talk about how to modify your plan in real-time based on the feedback your body is giving you. I share how I help women inside Warrior School adjust their plans when "things aren't going to plan". Featured on the show Warrior School Applications for Warrior School Open November 1st

In today's episode, I share my plans for the next 3-months both personally and within Warrior School. I talk about the importance of creating a vision and setting BIG goals. And we need to get clear on the actions we need to take right now to move us toward our vision. I share with you the five steps I take when setting big goals. WHAT YOU WILL DISCOVER What's going on in my life and inside Warrior School The Warrior School Tour 2023 Why having a vision is important  What are big goals, and why they are different from small goals The importance of embodying and OWNING our vision and goals Getting clear on what you need to do right now to move you toward your vision and goals The five steps I take when setting big goals

Episode Notes In today's episode, I am joined by Theresa Piela. Theresa is a trauma-informed EFT Tapping coach, for those with chronic disease and trauma reactions.  She is the founder of Living Roots Wellness. As an independent health researcher & brain rewiring coach.  Theresa has a powerful story. One that saw her on the brink of death - suffering and just existing in a dark hole of hopelessness, to living a life full of passion in a healthy and functioning body.  After being diagnosed with Lyme and co-infections, Epstein Barr Virus, heavy metal and mould toxicity, SIBO, candida, chronic fatigue, insulin resistance, hypothyroidism, infertility, osteoporosis, “leaky gut,” early onset ovarian failure, mast cell activation syndrome, parasites, C. diff, gastroparesis, osteoporosis, and a host of other conditions, she set out on a journey to heal sustainably and find beauty in the process when traditional treatments failed. She now focuses on supporting people with chronic illness, nervous system restoration and trauma. She helps them become “unstuck” through Emotional Freedom Technique (EFT), nervous system regulation and brain rewiring, so they can find meaning and happiness. I connected with Teresa through my dear friends KittyBlomfield and Libby Wescombe. Theresa has profoundly changed the life of Kitty Blomfield, with her work.  Theresa and I would love to know if you got something out of this episode.  Please let us know by sharing on Instagram and tagging us in your stories.  WHAT YOU'LL DISCOVER Theresa's story: how she healed her body sustainably and found meaning and happiness in her life How we can start to trust ourselves and our bodies more The relationship between our thoughts and body How to create a safe nervous system Why are stories that are limiting or shameful keep us stuck Somatic experience and healing Why imagining is important to help us change Emotional Freedom Technique (EFT) - what is it and how it works How EFT helps preprogram beliefs and adopt a new thought pattern Her work and Tapping course Featured on the show Apply to Warrior School  https://forms.gle/51fiZBSAGK72iK2k6 Theresa Piela Instagram - @livingrootswellness Tapping with T. - https://www.tappingwitht.com Her website is -  www.livingrootswellness.com

Episode Notes Show notes  In this Part 2 special Q+A episode, I talk about why building a strong foundation opens up possibilities, the different paths you can take in your training, whether you can be healthy while doing Crossfit, the importance of sex, what shoes I wear and Warrior School. Tune in to this juicy Q+A session where we go from shoes to sex! Featured on the show Apply for Warrior School  https://forms.gle/51fiZBSAGK72iK2k6 Vivo barefoot https://www.vivobarefoot.com/ca/ Esther Perel  https://www.estherperel.com/focus-on-categories/intimate-relationships Esther Perel Eroticism Article https://www.estherperel.com/blog/letters-from-esther-37-eroticism-is-an-art-but-its-also-a-practice Studies  Recreational Female CrossFit Athletes and Low Energy Availability https://openprairie.sdstate.edu/cgi/viewcontent.cgi?article=1191&context=etd2 Assessment of Dietary Intake and Nutritional Status in CrossFit-Trained Individuals: A Descriptive Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7369802/

Show Notes In this Part 1 of this special Q+A episode, I talk about my home gym set-up, protein, how I became an entrepreneur, the hardest sessions I've learnt as a business owner, my favourite movement to coach and why it's never too old to start training. Tune in to this juicy Q+A session. Featured on the show Apply for Warrior School  https://forms.gle/51fiZBSAGK72iK2k6 Creator Club https://www.creatorclub.link/new-index-1 Episode 141 The resilience of the human body with physiotherapist Frances Brown https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000579981280

What's your relationship with discomfort like? Do you spend time “with” discomfort, or do you try to move away from it? Avoid it? I'm fascinated with our relationship to discomfort and in today's episode, I talk about my current experience with deliberate heat and cold exposure. We also discuss the science behind heat and cold exposure as a way to improve health and recovery. And I share the specific protocols that have been shown to improve health and recovery.  I'm not a specialist in temperature exposure therapy. It is a very potent stimulus. Everyone shows up on the long road, or, to protocols with different health positions. So, please see the disclaimer at the bottom of the show's notes. This is not prescriptive. Please refer to your health care team for support if you want to start this exposure therapy.  WHAT YOU WILL DISCOVER My current experience with deliberate heat and cold exposure and why I started it How heat and cold exposure affect women How the onset of menopause changes our response to heat The use of deliberate heat exposure as a way to improve health and recovery Specific protocols for deliberate health exposure - times, temperature, time of day, and delivery in order to achieve specific outcomes  How deliberate cold exposure can enhance mental health, physical health, and performance. Specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, optimal temperatures, recovery, and mindset.  How cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation Featured on the show Apply for Warrior School  https://forms.gle/axng1yoK7YcUyNf1A Tality Wellness  https://www.talityspa.com/secret Huberman Lab Podcast: Using deliberate cold exposure for health and performance https://hubermanlab.com/using-deliberate-cold-exposure-for-health-and-performance/ Huberman Lab Podcast: The science and health benefits of deliberate heat exposure https://hubermanlab.com/the-science-and-health-benefits-of-deliberate-heat-exposure/ Scientific papers on heat from The Huberman Lab Podcast Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study (BMC Medicine) Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men (American Journal of Men's Health) Endocrine effects of repeated sauna bathing (Acta Physiologica Scandinavica) Growth hormone response to different consecutive stress stimuli in healthy men: is there any difference? (The International Journal on the Biology of Stress) Sauna Bathing and Risk of Psychotic Disorders: A Prospective Cohort Study (Medical Principles and Practice) Local hyperthermia therapy induces browning of white fat and treats obesity (Cell) Scientific papers on cold from The Huberman Lab Podcast Brief aerobic exercise immediately enhances visual attentional control and perceptual speed. Testing the mediating role of feelings of energy (Acta Psychologica) Human physiological responses to immersion into water of different temperatures (European Journal of Applied Physiology) Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men (Cell Reports Medicine) Adipose-tissue plasticity in health and disease (Cell) Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain (Translational Psychiatry) Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression (Sports Medicine) Novel Application of Chemical Cold Packs for Treatment of Exercise-Induced Hyperthermia: A Randomized Controlled Trial (Wildnerness & Environmental Medicine) Work Volume and Strength Training Responses to Resistive Exercise Improve with Periodic Heat Extraction from the Palm (Journal of Strength and Conditioning Research) Wim Hoff Method  https://www.wimhofmethod.com/science DISCLAIMER The Warrior School Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked to this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Welcome to Campfire Tales! Every two weeks you can enjoy a short story read by one of our contributors. This week we have Sgathach's Warrior School, written and read by David White! Read the story on our website: https://folklorescotland.com/sgathachs-warrior-school/ Support our work on Kofi: ko-fi.com/folklorescotland Thank you to Linley for providing the fabulous artwork for this series! www.linleybarba.com/ Check out our socials to keep in the loop!
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instagram.com/folklorescotland/ Folklore Scotland is a Scottish registered charity whose aim is to connect the tales of the past with the technology of today. You can visit our website and explore your local folklore at www.folklorescotland.com. If you would like to become one of our voluntary contributors or would like to get in touch, email us at info@folklorescotland.com

Show notes  In today's episode, I talk about comparison. It drives many big feelings that can affect our relationships and self-worth. It is hardwired into us. So, how do we stop comparing ourselves constantly to others?  In the episode, we analyze what comparison is, when it can be helpful and how to overcome comparison. I share how I manage comparison.  I also talk about the emotions of jealousy and envy.  Tune in for some solid tips and tricks that will help you stop constantly comparing yourself to others and help you feel more confident in yourself and your vision. WHAT YOU WILL DISCOVER Why comparison isn't the thief of joy How we can use comparison to inspire us How to overcome and manage comparison The difference between jealousy and envy Why you need to be clear on your values and vision Tips and tricks that will help you stop constantly comparing yourself Featured on the show Apply for Warrior School  https://forms.gle/axng1yoK7YcUyNf1A Warrior School https://warriorschool.carrd.co Brené Brown  https://brenebrown.com Libby Wescombe https://www.instagram.com/libbywescombe/ https://www.instagram.com/p/Chjg-lGvkvC/

What is a good body? Is it one that … Looks a certain way?  Feels a certain way?  Functions a certain way? Does what you want it to do? Like you, many women I work with label their body as _"bad" _because it doesn't look or feel the way they want them to feel. We often have this friction between our functioning body and how our body looks. And when our body doesn't look or feel a certain way we feel unsafe, therefore we think it's "not good", But. What if we changed the language? In today's episode, I talk about how we can change the way we talk about our body and how it will help us redefine who we are, and our relationship with ourselves. If you'd like to work on your relationship with your body - you have to come and check out Warrior School - it's my online coaching program for women - who are all over the world. I help you redefine your relationship with yourself and your body through coaching and training. I'd love to have you join us. Featured on the show  Apply to Warrior School https://forms.gle/axng1yoK7YcUyNf1A

Episode Notes In this episode, I talk about the importance of believing hard and being turned ON by what you want. For a few weeks I've had these two concepts written on a posit note next to my computer. They aren't my concepts. When I hear a concept I'll write it down, stick it behind my computer and get to work on internalizing it. I let it marinate into me. The believing hard concept I got from Brooke Castillo. The getting turned on concept I got from Monica Yates. In today's episode, I talk about how we can use them to achieve what we want. You have to believe hard that you can get out of the pit or black hole, overcome pain or injury, get stronger and healthier, and change your body composition. Believing hard is so important - in today's episode, I talk about why. You know that button on your iPhone that you click “ON”' and it activates some kind of function?! It unlocks something. What if you could click your ON button and achieve what you want to achieve in your life? If you enjoyed this episode you have to come and check out Warrior School - it's my monthly coaching program for women - where we take all this material and apply it - we use it to help you build a body and life that turns you ON! Join me at Warriorschool.card.co. I'd love to have you join me. Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Sign up for my monthly Newsletter https://warriorschool.carrd.co/ Brooke Castillo https://thelifecoachschool.com Monica Yates https://monicayates.com.au

Today, my guest is Jeanne Rubin, who is the founder of EastWestHealing with her Husband Josh - AKA 'the realfoodgangstas'. Josh and Jeanne are pioneers in restoring thyroid and metabolic health and have taken “food as medicine” to the next level.   They have over 20 years of research and experience - which means they are pretty close to unlocking the secret to what defines a healthy, healing and sustainable diet. Which is…..You. Or more specifically your ability to metabolise and process not only the food you eat but the environment you live in, into energy – your body's most basic and fundamental need. Josh and Jeanne have their group coaching program RTN which is almost a prerequisite for working with me in Warrior School.  This is Jeanne's fifth time on the podcast! I wanted to put her in the hot seat and ask her allllll about hormones and progesterone. Here's what we chat about in our conversation today: Stress Hormones and their roles in our body How stress affects our hormones (and cycle) Why do we need to focus on nourishing the body and restoring minerals, first, before supplementation The importance of owning your day and why Jeanne starts with breakfast How to control your hormones  Why tracking and building awareness are key ways to understand, balance and control your hormones Progesterone - its role and why it might be low How to boost progesterone, naturally The importance of working with a good GP When supplemental progesterone is indicated, and, how Jeanne uses progesterone in her work Featured on the show Josh and Jeanne's work - RTN group coaching program  https://www.eastwesthealing.com Balancing the Body Budget Guide https://www.eastwesthealing.com/balancing-the-body-budget Instagram  https://www.instagram.com/realfoodgangstas/ Learn more about Warrior School https://warriorschool.carrd.co/

Show notes  In this episode, I talk about my 'pain' story. I share with you how I've overcome many injuries. I talk about how I'm working through my current back pain. I also talk about the difference between acute and chronic pain and how to move through your pain and injuries, so you can continue to train and get strong. So, Warrior, are you ready to move through your pain and injuries? If you are - I invite you to check out Warrior School. I teach women how to build a foundation that helps them move through pain and injury and builds a stronger body.  We are taking applications for August. But. It's not for everyone. Click the link below to fill out an application form. If that's successful we'll jump on a 40-min discovery call so we can learn more about each other. Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd Sarah Lewis https://sarahelizabethlewis.com Rise by Sarah Lewis  https://www.simonandschuster.com/books/The-Rise/Sarah-Lewis/9781451629248 Professor Lorimer Moseley - Tame the Beast  https://www.tamethebeast.org

Show Notes In this episode, I talk about how our hormones change during our cycle. And how it impacts how we feel, our energy, temperature, recovery and strength. I share my story about learning about my cycle and physiology. And how this helped me learn that - how well you fuel yourself AND recover has a bigger impact on your training than your cycle. I also talk about the key things to focus on in your 40s and 50s to help you get stronger and feel great in your body. So, Warrior, are you ready to learn how to train with your body and physiology? If you are, I invite you to check out Warrior School. We are taking applications for July. But. It's not for everyone. Click the link below to fill out an application form. If that's successful we'll jump on a 40-min discovery call so we can learn more about each other. Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd 3-part cycle series https://amykatebowe.ck.page/b6c2e0a6bb Related podcast episodes Episode 110 Three Things to Boost Your Recovery Episode 100 Mastering Menopause with Dr. Stacy Sims Episode 61 Tracking your Training and Cycle for Best Results Episode 59 Training the Week Before Your Period Episode 41 How to Train with Your Cycle After 40 Episode 40 The Length of Your Cycle Matters Episode 39 Your Cycle in a Tool for Your Training Other resources Free workshop on Tracking your Training and Cycle https://www.youtube.com/watch?v=0qqTqcPX410 Books ROAR - Dr. Stacy Sims Next Level - Dr. Stacy Sims

In this episode I talk to Leah Rife, one of my Warrior Women. She's one of the coolest women I know. Leah is a wife, Mama to two boys and owns her own business as an Indiana Wedding Photographer .She also just started her own podcast - The Photo Concierge podcast. She has been in Warrior School for 12-months this July. In this conversation, we talk about… What her world, life, training and health were like before Warrior School How her world life, health, and training have changed since joining Warrior School How finding consistency with her training has seeped into other areas of her life AND given her more confidence  How setting boundaries and saying no has helped her be consistent Her biggest wins Her greatest insights and learnings over the last year What she is excited about for the future So, Warrior, are you ready to consistently train - following a program that works with your body, builds strength and helps you gain confidence?  If you are, I invite you to check out Warrior School. We are taking applications for July. But, it's not for everyone. Click the link below to fill out an application form. If that's successful we'll jump on a 40-min discovery call so we can learn more about each other - click the apply now link below. Featured on the show Leah Rife Photography https://leahrifephoto.com The Photo Concierge Podcast  https://podcasts.apple.com/ca/podcast/the-photo-concierge/id1622493942 Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

In today's episode, I talk about Taking the Long Way Home. My first EVER podcast episode, two years ago, was on "Taking the Long Way Home"- 120 episodes later, I feel like I'm only just getting started. And I'm still talking about Taking the Long Way Home. Like you, and many other women I've worked with, or who follow me and listen to the podcast, I found myself at the bottom of the pit - weak, broken and stressed. And I had to get back up.   You might see me on Instagram doing all these completely amazing things with my body.  Hanging, rope climbing, handstands, beautiful clean and snatches and with this beautiful athletic body, but one day I got injured and I had to start all the way from the bottom.   What happened to me was not able to be overcome in a 12 week transformation or by setting an aesthetic goal. I had to take the long road home. I had to rebuild a strong foundation to support my vision. This took years, not weeks or months. Now in Warrior School, I coach women all over the world, to do just that - to take the long way home.  And I want to share with you first hand, the journey my warriors take to get out of the pit. So, Warrior, do you need help getting out of the pit? If this episode resonates with you, I invite you to apply for Warrior School. Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd Episode 1: The Long Way Home https://podcasts.apple.com/ca/podcast/episode-1-the-long-way-home/id1470895252?i=1000443274588 Episode 85 How long does it take to get results  https://podcasts.apple.com/ca/podcast/episode-85-how-long-does-it-take-to-get-results/id1470895252?i=1000537410666 Episode 107 The power of persistence and passion  https://podcasts.apple.com/ca/podcast/episode-107-the-power-of-persistence-and-passion/id1470895252?i=1000556438904 Guest on The Body Never Lies Podcast "Taking the Long Way home" with Leila Lutz https://podcasts.apple.com/ca/podcast/the-long-way-home-with-amy-kate-bowe/id1522395193?i=1000565547254

We're going a bit off the topic of myths this week, because so many of you have been asking me, in terms of fitness, health and recovery, what is the long way home?  What does that really mean?  And I get that, because a goal needs to be Specific, Measurable, Achievable, Realistic and Timely otherwise it's just this obscure, arbitrary, vast unattainable thing way out in some time in the future, maybe never. My guest today, Amy Kate Bowe is a Strength and Conditioning Coach who was once like me and many of my clients, followers and listeners.  She found herself at the bottom of the pit and had to get back up.  You might see her on instagram doing all these completely amazing things with her body.  Hanging, rope climbing, handstands, beautiful clean and snatches and with this beautiful athletic body, but one day she got injured and she had to start all the way from the bottom.  What happened to her was not able to be overcome in a 12 week transformation or by setting an aesthetic goal. She had to take the long road home.   Now in her Warrior School, she coaches women all over the world, to do just that.  I have had the pleasure of working alongside Amy with some of her clients and I have seen first hand, their leaps and bounds forward in not just making aesthetic changes to their bodies, but first and foremost increasing their capability, capacity and performance for life, like no other. In this episode, we discuss. Building a strong body from the ground up The short way home vs the long road home. A little bit about both our journeys to recovery. Stepping outside the Aesthetic  Its ok to have aesthetic goals Aesthetics Vs Performance Functional Movement Technique Owning the Movement Cardio vs Strength What we see on insta vs real life Realistic training for Mums, exercise intolerant and busy women. You can find Amy Kate Bowe on instagram as @amykatebowe I encourage you to listen to her podcast The Warrior School Podcast where you can here the facets of the Long Road Home broken down into bite size pieces as well as a multitude of tips and knowledge for your strength training. And don't forget to check out her actual Warrior School https://warriorschool.carrd.co Remember to share your biggest takeaways on instagram and tag Amy and me. See omnystudio.com/listener for privacy information.

In this episode, I talk about how to overcome the fear we feel around adding weight to the bar or lifting heavier. I talk about the mindset around lifting heavy weights and share a key checklist you can use to help you decide if you should go up in weight. So, Warrior, do you feel confident to add weight to the bar? If you don't check out Warrior School. I can teach you how to lift weights, with confidence so you can get stronger and feel great in your body. Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

Episode Notes In this episode, I talk about the one tool that will help you take your training to the next level - organization. Organization is a system designed to build a strong foundation so you can hit your goals even when things change. So, Warrior, are you organized? Do you have a system? If you want to take your training to the next level you need to be organized. Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School in June  https://amy639434.typeform.com/to/vt59Yd?typeform-source=carrd.co

Show notes In this episode I talk about the importance of building a strong foundation to support your vision. When I started working with my coach 11 years ago I realised the real problem was women hadn't built a strong foundation. By working through the "Foundation of training needs for women" [which is like a hierarchy] we slowly build a foundation in which we can then achieve the results we want AND live into our vision.  No go Warrior, build your foundation! Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School  https://amy639434.typeform.com/to/vt59Yd?typeform-source=carrd.co

Episode Notes Episode 109 How to fall in love with your training (and why it's the key to the results you want) Do you get excited to train? Are you in LOVE with your training? In this episode, I talk about what it means to love your training and why it is how you're really going to build strength and confidence and the badass results you want. I also talk about how a few Warriors have gotten a crapload stronger recently (hint it's got to do with love) and how you can start to fall in love with YOUR training. So, do you, love it? Or are you ready to? If you want to fall in love with your training here's how I can help -> Apply to join Warrior School in May Tap the link below to apply Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Apply to Warrior School https://amy639434.typeform.com/to/vt59Yd?typeform-source=carrd.co Listen to Episode 78 "Patience, trust, and celebrating the wins with Shannon Dalby (one of my Warriors)  https://podcasts.apple.com/ca/podcast/episode-78-patience-trust-and-celebrating-the/id1470895252?i=1000528374911

Episode Notes Episode 108 The three things that are stopping you from being consistent  In this episode, I talk about the three things that stop us from being consistent in our training and why being clear on your mission, having energy, and loving your training is how you are going to get the rewards you want! So, which one of these three is true, for you? Now go get clear on your mission, fuel yourself, and join Warrior School so you can FALL in LOVE with your training! Featured on the show Learn more about and JOIN Warrior School https://warriorschool.carrd.co/ Creator Club (my business coaches) https://www.creatorclub.link/

In this episode we talk with Amy Bowe, the creator behind Warrior School, an online training community for women. We cover some of Amy's backstory and the business side, but also dive into her approach to strength training, and why it's so powerful. You can connect with Amy on instagram: @amykatebowe You can check out Warrior School: www.warriorschool.carrd.co Grab the Creator Club $100k Propulsion Guide: https://creatorclubtools.ck.page/a9d6e4565f Check out the new book: "all in." - www.allinbooks.link

These days, there is more and more evidence to suggest that strength training is beneficial for women of all ages. For a lot of women, that has meant going to the gym and training in exactly the same way a man does.  But what if the variable and changing hormone levels in a woman's body affect performance in ways we have not fully accounted for? What if strength training could look, and maybe feel different in a woman's body?In this episode, we're talking to Warrior School founder, Amy Bowe, who believes that women can achieve better performance, and more sustainable results by aligning our strength training according to the phases of their menstrual cycles. Join us as we discuss the menstrual cycle, hormones, stress, nutrition and the myriad ways all these things can affect our strength training and athleticism. We're even exploring an unexpected  feminist twist! Maybe aligning our training with our menstrual cycles can lead to new confidence and better results and a "coming home" to our own bodies.   About Amy Bowe: Amy Bowe offers 12 years of experience in coaching, nutrition, hormonal health and training. In the last 12 years she has helped 100's of women finally get the results they want in their training through understanding their cycle.She didn't always do this; prior, she was a Dietitian working in the Eating Disorder Space. So yes, she knows a thing or two about food!And before this, she was lucky to have super cool supportive parents that said create your own journey and do what makes you happy. Her Mama always told her, “I work so you girls can do things”. Thanks Mama!Amy had a chronic back pain 8-years ago. She was in pain, weak and broken. She spent 12-months cultivating a healthier stronger spine and then years after that building a strong resilient and capable bodyShe went from not being able to pick a 20kg bar off the floor to being able to clean and jerk 80kg. She has learned the processes and methods needed to get strong and get results.Amy Bowe is the  creator of WARRIOR SCHOOLWarrior School is the FIRST of its kind to bring training and the menstrual cycle together in this way. It's an online coaching program and community to help you get strong by connecting your training, nutrition and menstrual cycle.Important Links: Warrior School WebsiteFind Amy Bowe on Social Media @AmyKateBoweDiscover Small Conversations on Social MediaInstagramFacebookTwitterFind Susannah Steers at www.movingspirit.ca and on social media @themovingspirit.Find Gillian McCormick at https://physiogillian.com/ and on social media @physiogillian

Amy Bowe is the creator of WARRIOR SCHOOL and a proud member of the Creator Club community. Warrior School is the FIRST of it's kind to bring training and the menstrual cycle together in this way. It's an online coaching program and community to help you get strong and gain confidence by learning how to train with your body. In this mini episode we talk about one of the key way's Amy has built her school, podcast and curriculum using collaboration. Connect with Amy on Instagram: https://www.instagram.com/amykatebowe Or https://warriorschool.carrd.co/ The September intake for Creator Club is now open. To apply, click the purple button and submit your application. We start 1st September. Apply here: https://www.creatorclub.link/

Tina Meyers is a former environmental and social justice attorney turned coach and spiritual warrior.  She coaches high-performing women advocates and leaders, designs and leads feminine leadership programs for nonprofits, and is the founder of Women Advocates Rising and Warrior School. Tina and Nina explored what feminism means to each of them.  They also spoke candidly about what it would be like to live in a world where women were fully empowered to bring their full selves and where leadership was more balanced between the masculine and the feminine.  Nina even learned a new term, spiritual bypassing! Leading through Complexity Peer GroupWarrior School Tina's IGLet's Get Real on Instagram 

Tina Meyers is an Intuitive Coach & Feminine Leadership Facilitator. She is the founder of Women Advocates Rising and Warrior School. She also leads transformational coach training courses for the leadership development company, Co-Active Training Institute.In This Episode:Doing something in the face of anxietyListening to your bodyFrom Litigator to Spiritual PsychologistFeeling fully, authentically yourselfBeing an open-hearted warrior

In this episode of The Candid Fitness, I chat with Amy Katebowe, founder and coach at the Warrior School, a coaching program and online community for women who want to get strong. Amy and I had a very unique conversation about her experience with journaling her physical training and menstrual cycle. Through that process, she has developed a system to help women understand their menstrual cycle and use that awareness to bring positive changes to their wellbeing. Amy has been coaching women for over 13 years and In this episode, she explained all about the why's and how to's of tracking your cycle. Some of the discussion topics include: Why Amy started tracking her menstrual cycle and what inspired her to do extensive research on this topic? Different factors that can affect a women's wellbeing Importance of bodyweight strength training for women Importance of tracking menstrual cycle and its relationship with exercise Phases of a menstrual cycle - Follicular and Luteal phase explained How do women feel during each of these phases? How to train (exercise) with your menstrual cycle? How to track your menstrual cycle regularly? Tracking the menstrual cycle and exercise for beginners How long should you track to develop awareness and understanding of your cycle? If you enjoyed this, please leave us a 5-star review on iTunes. It helps us build credibility and also helps more listeners reach our podcast. Connect with Amy on Instagram (@amykatebowe): https://www.instagram.com/amykatebowe/ Check out my online health coaching here: https://abhimanyubhargava.com/one-to-one-online-coaching/ Connect with me on Instagram: https://www.instagram.com/abhimanyu_bhargava/ Find my latest fitness and nutrition articles here: https://abhimanyubhargava.com/blog/ Disclaimer: This podcast is intended for informational purposes only. The views expressed are personal and are not a substitute for professional medical advice, diagnosis or treatment. Support The Candid Fitness by donating to their Tip Jar: https://tips.pinecast.com/jar/candid-fitness

117 This is a conversation with Amy Bowe who has created the Warrior School - an online and offline program to help women finally get the results that they want in training by understanding their cycle. Amy is a wealth of knowledge and experience in effective ways to train, movement training and coaching, nutrition, and has worked to educate individuals and coaches on this stuff for years. This is a more casual chat, and we talk about using personal story in business, and how this can play such a key role. You can find Amy on instagram: @amykatebowe

Reviewing issue 26 of The Transformers!

Reviewing issue 26 of The Transformers!

Welcome to the nineteenth episode of Return to Cybertron: A Transformers UK Podcast! In this series, I’m exploring the characters and continuities of the Transformers as presented in the Marvel UK comics and the cartoons that came out alongside them. This time out, I continue my journey through the TFUK comics with “Warrior School!” in […]

Pastor Paul Bradford wraps up our first Warrior School with practical teaching on the strategies and tactics to defeat Satan and gain victory over the enemy.

In Session 3 of Warrior School, discover the secret of Force Multiplication and the tactics God has given us to wage supernatural warfare.

Join us for the first session of Warrior School with Pastor Paul Bradford - Warrior Culture. What does it mean to be a warrior for Jesus? Find out in Session 1 of Warrior School!

Are you ready to fight the enemy? Pastor Paul Bradford continues Warrior School with "Rules of Engagement." Learn how to wage warfare God's way and emerge victorious!

Daily Routine of a Super Hero: Free PDF Here-> http://superpowerroutine.janelleklander.com You have two choices when you experience trauma in your life. You can choose the path of disempowerment or you can heal and become stronger than ever with a mission it will never happen to any other young girl.  Lisa Van Ahn's story is inspiring because she's found her strength and is clearly living her purpose.  Lisa's website ---> http://iaminitiative.com/ Lisa Van Ahn is a professional boxer and kickboxer. She found her way to the sport after years of trauma and being victimized. Once she began kickboxing, her self-esteem soared and she was able to heal those wounds. She realized there were many things she didn’t have the opportunity to learn as a young girl to ensure her safety so she created the I AM Initiative; a confidence-building curriculum girls and young women.  Check out Janelle's website --> www.janelleklander.com  Warrior School Enrollment -- > http://warrioschool.pagedemo.co/ It's not too late to sign up for Warrior School!  Check out The 5 Simple Shifts to Finally Overcome Anxiety at https://joinnow.live/s/4myEri

Daily Routine of a Super Hero: Free PDF Here-> http://superpowerroutine.janelleklander.com Janelle's website ---> http://www.janelleklander.com  ---------------------------------------------------------------------- I sat down with the Founder of Circling and talked about presence, meditating, and not noticing your noticing. (The last one may be hard to follow, but you'll get it when you listen.) Hear wisdom and stories that Guy shares.   -------------- Guy Sengstock 1-on-1 Coaching contact: guysengstock@gmail.com  Practitioner training:  http://www.circlinginstitute.com/aocp-training-2017/ Weekend Circling Deep Dive:  http://www.circlinginstitute.com/intensive/ --------------- Janelle Klander - Find out more about working with Janelle at www.janelleklander.com    Warrior School -- http://warrioschool.pagedemo.co/   Set up a Free 30 Min Warrior Call with me at info@janelleklander.com    Check out The 5 Simple Shifts to Finally Overcome Anxiety at https://joinnow.live/s/4myEri

Jason D. McKean will be subbing for Tara. He will conduct the interview of Imre’s editor and longtime student "William von Holst". They will talk about Imre’s new book: The Journey Within, which offers the spiritual seeker an accessible yet comprehensive introduction to the Universal Spiritual Teaching, stressing the need for right understanding while walking the Spiritual Path in today’s world. Irmre’s teaching integrates and teaches Mantra-Yoga, Kabbalah, breathing techniques, silent meditations, the Warrior School of the Foundation for Higher Learning, Tantra techniques, etc. In 1982 he established the Foundation for Higher Learning, an international Spiritual School designed to provide people with the opportunity to practice spiritual awakening. In 2008 he won the Ashton Wylie Charitable Trust Book Award for his four volume treatise “Heavens and Hells of the Mind“, which the judges described as “a remarkable and exhaustive work on human consciousness and the wisdom of the ages.”

Jason D. McKean will be subbing for Tara. He will conduct the interview of Imre’s editor and longtime student "William von Holst". They will talk about Imre’s new book: The Journey Within, which offers the spiritual seeker an accessible yet comprehensive introduction to the Universal Spiritual Teaching, stressing the need for right understanding while walking the Spiritual Path in today’s world. Irmre’s teaching integrates and teaches Mantra-Yoga, Kabbalah, breathing techniques, silent meditations, the Warrior School of the Foundation for Higher Learning, Tantra techniques, etc. In 1982 he established the Foundation for Higher Learning, an international Spiritual School designed to provide people with the opportunity to practice spiritual awakening. In 2008 he won the Ashton Wylie Charitable Trust Book Award for his four volume treatise “Heavens and Hells of the Mind“, which the judges described as “a remarkable and exhaustive work on human consciousness and the wisdom of the ages.”