The Warrior School Podcast

Episode Summary: Warrior woman, welcome back to The Warrior School Podcast. Today, I’m dishin’ up a guest Ep. featuring Sara Fiovento—a badass powerlifter, fitness coach, and social media influencer. Sara and I know each other from the gym. I wanted to get her on the pod to talk about her training journey into powerlifting and how she navigates the mental and physical challenges of the sport. We talk about how she finds balance between strength, performance, and aesthetics. We also explore the reality of being authentic in the social media space, what it takes to build a strong training foundation, and why going deeper—not doing more—is the key to creating long-term success in training and life. This conversation is packed with insights, laughs, and powerful takeaways to help you in your own health and fitness journey. Sara shares her fitness journey and expertise across multiple platforms, including Instagram (@fitsarax), TikTok (@fitsara), and YouTube (FITSARA). Sara's content includes workout routines, fitness tips, and motivational insights to inspire and guide her audience towards achieving their health and fitness goals. She also shares her personal experiences and challenges, fostering a supportive and engaging community. She offers online fitness coaching and collaborates with fitness brands. Connect with Sara: Instagram: https://www.instagram.com/fitsarax/ Youtube: https://www.youtube.com/channel/UCeFS5J_O59dUTUjHVxIoiAA TikTok: https://www.tiktok.com/@fitsara Key Takeaways: Training Isn’t About Doing More—It’s About Going Deeper: Mastering the basics and building a strong foundation creates endless possibilities for growth and specialization. Balance Strength and Aesthetics: Training isn’t just about how you look—it’s about how you perform. Combining powerlifting and bodybuilding gives you the best of both worlds. Authenticity Matters on Social Media: Success online comes from showing up as your true self—not from trying to please everyone. Self-Awareness is Key to Success: Collecting data, reflecting on experiences, and tuning into what feels right are essential for progress in training and life. Simplicity Wins Every Time: Keep it simple, focus on the essentials, and you’ll see massive growth over time. Powerful Quotes: “You don’t need more; you need better. Go deeper, not wider.” “Success in training isn’t about hitting numbers—it’s about falling in love with the process.” “You only learn what’s right for you through experience. You have to try it on, collect data, and adjust.” “Strong women aren’t born—they’re built with intention, repetition, and grit.” “Social media can’t define your worth. Do it for yourself, not for the likes.” Connect with Amy: 💪 Need help creating your training plan for 2025? Join Warrior School: www.warriorschool.co 🌶️Want more tips? Follow me on Instagram: @amykatebowe 🎥 The Warrior School Podcast is now on Youtube! Watch here: https://youtu.be/2wo-zk6EyqQ If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let’s make 2025 the year we rise. Together. 🌶️💋

I had the queen on the pod. Erika showed up in full force—bold, unapologetic, and relentless in her mission to help women level up in every area of their lives. We went deep into the concept of building your own table and filling it with powerful people who push you to grow. We talked about what it really means to be magnetic, why confidence and trust in yourself are non-negotiable, and how to create your future self—right now. This one is packed with truth bombs and practical steps for becoming the woman you want to be. If you’re ready to take things to the next level, this episode is for you. Key Takeaways: Build Your Own Table: Don’t wait for an invite—create your own table and bring in people who inspire, challenge, and elevate you. Pay to Play: If you want to grow fast, invest in being in the right rooms with the right people. Magnetism Starts with Self-Mastery: Confidence is about trusting yourself. Magnetism is about owning your energy and creating real connection. Step Into Your Alter She-Go: Your future self is waiting—dress, act, and move like her now. Be her today. Pass the Test: Life will test you. Are you really who you say you are? Stand firm in your new boundaries. Powerful Quotes: “You don’t need permission to sit at the table—build your own and fill it with people who make you better.” “Confidence is trust. Magnetism is energy. When you own your energy, you attract what you’re ready for.” “People will judge the ghost version of you. Let them. Keep evolving so fast they can’t keep up.” “Freedom is earned. At first, it feels hard as hell. Then, one day, you realize nothing can shake you.” “Most women don’t have a confidence problem—they have a disconnection problem. Connect back to yourself.” Connect with Erika: Instagram: @thequeenofconfidence Website: www.thequeenofconfidence.com Pre-Order Erika’s Book Becoming Magnetic on Amazon! Link for Australia Link for Canada Link for USA 💪 Need help creating your training plan for 2025? Join Warrior School: www.warriorschool.co 🌶️Want more tips? Follow me on Instagram: @amykatebowe 🎥 The Warrior School Podcast is now on Youtube! Watch here: https://www.youtube.com/watch?v=sbyNnX6z-BM 🎙️Subscribe to The Warrior School Pod for more episodes like this. If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let’s make 2025 the year we rise. Together. 🌶️💋

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. 💪 Need help creating your strategy? Join Warrior School 🌶️Want more tips? Follow me on Instagram 🎙️Subscribe to The Warrior School Pod for more episodes like this. If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let’s make 2025 the year we rise. Together. 🌶️💋

Today’s EP is a spicy one 🧨🌶️. I’ve pulled out the juiciest, most powerful insights from my recent coaching conversations in Warrior School to serve you some serious gold. Let’s get real: How long does it actually take to build the body you love? Most women I talk to have no idea—and the fitness industry isn’t going to tell you the truth. Building the body you love isn’t about 6-week challenges, quick-fix diets, or shortcuts. It’s about playing the long game. I’ll break down what it really takes, why you’re stuck, and how to prime your body for massive, lasting change. I’ll also dish on what to do when life throws you off track, why it’s okay to change your plan, and the mindset shifts you need to go from frustrated to thriving. If you’re ready to stop spinnin' your wheels and start creating realllll progress, ya gotta whack her in your ears. Key Quotes from the Episode: “If you’re still asking, ‘How long does it take?’ you’re missing the whole damn point.” “Building the body you love takes years—18 months to build your foundation, 3–5 years for big, lasting changes.” “The aesthetics you’re chasing? They’re a byproduct of health, strength, and consistency.” “Stop trying to catch up. Training isn’t about perfection; it’s a rolling practice.” “Your plan will need to change. Your body is dynamic, and you need to adapt as you go.” “You can’t shortcut your way to success, but you can make the process more efficient by showing up, prioritising your health, and committing to the work.” Key Takeaways: The Long Game is the Only Game: Forget the quick fixes. Building a bod you love takes time, patience, and consistency. It takes 18 months to 2 years to build a foundation and 3–5 years to see big, lasting body composition changes. Foundation First: The foundation is health: eating enough, managing stress, improving resiliency, and creating a consistent training practice. Without it, the aesthetics you want (fat loss, muscle gain) won’t happen—or won’t last. Missed Workouts? No Biggie: Stop stressing about catching up. Training is a rolling practice. Just pick up where you left off and keep going. Adapt Your Plan: What worked six months ago might not work now. Pay attention to your body’s biofeedback and make adjustments when needed. Say No to Say Yes: Want faster progress? Be willing to say no to energy-draining habits, relationships, and commitments. Show up consistently, focus on fueling and recovering, and commit to the process. Why Listen? If you’ve been stuck in the cycle of quick fixes or feel like you’re spinnin’ your wheels, this EP is for you. I’ll give you the mindset, strategy, and truth bombs you need to shift gears for 2025, build a strong foundation, and finally see the results you’ve been wanting. 💪 Want to build the body you love? Check out Warrior School and let me guide you. 📩 DM me the word “BUILD” or email me with “BUILD” in the subject line, and I’ll help you get started. 🎙️ Love this episode? Subscribe to The Warrior School Podcast, leave a review, and share it with a friend who needs to hear this! A xo

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

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

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

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

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

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

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

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

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

In this EP. I talk about my recent sprint training sesh. I share my struggles with my knee injury, getting the technique right and the excitement of finally feeling it click. I also dive into the importance of patience, practice, and having the right coach to help you push your limits and progress in your training. Oh, and big news! Libby Wescombe and I have teamed up to create an exclusive full-day training immersion called The Elegant Edge, where we’ll teach you how to lift with strength and style. If ya wanna know more tune in. Key takeaways: Managing Injuries Overcoming Mental Barriers The Role of a Coach The Elegant Edge Event Join us for the Elegant Edge Workshop 🗓 Date: Sunday, 17th November 📍 Location: Sydney, Australia 👥 For women who want to elevate their training, confidence, and technique in the gym. Quotes: “If you want to get better, you’ve got to put in the reps and practice, practice, practice.” “We want to help women feel strong and beautiful in their bodies—to master the art of training with power and grace.”

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

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

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

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

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

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

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

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

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

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

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

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

Today, I’m recordin’ from my car, fresh off a gym sesh. In this EP, I discuss how to stay engaged in your training and avoid the start-stop cycle. I talk about the balance between structure and novelty and how we need both to maintain our motivation. I provide strategies to help keep you engaged in your training. Key Takeaways: Setting clear, inspiring goals that keep you focused and driven. How to listen to your body and adapt your training to fit your energy levels. Combining structure and flexibility to make training sustainable. The role of fun and novelty in keeping your workouts exciting. Strategies for maintaining motivation and avoiding the start-stop cycle. Embracing changes in your training goals and methods over time. Understanding how mental engagement enhances physical performance. Tips for preventing overtraining and maintaining long-term enthusiasm. The benefits of having a supportive training environment. Recognising and celebrating small wins to stay motivated. Join the Conversation: Instagram: Follow me @amykatebowe Website: Visit Warrior School for more resources and information Don't forget to subscribe, rate, and review the Warrior School Podcast on your favourite platform. Time Stamp: 00:00 Welcome Back to the Warrior School Podcast 00:22 Gym Session Reflections 02:35 Training Goals and Challenges 05:12 Building a Training Foundation 09:31 Engagement in Training 19:03 Staying Motivated and Energised 26:25 Learning New Skills and Progress 35:16 Long-Term Commitment to Training 39:24 Final Thoughts and Farewell

In a world that often pits women against each other in a cycle of comparison and competition, it’s refreshing to find women and endeavours that celebrate individuality, creativity, and community. Freyah Howland the visionary behind Freyah Does Nudes (FDN), joins me on the pod to discuss her work of making women feel good in their skin. In this vibrant, insightful conversation, Freyah shares her journey from a small town in Australia to running female empowerment events globally, where women paint their own nudes, embracing their bodies in a celebration of self-love and creativity. Freyah is redefining what it means to embrace and love oneself. As she continues to expand her vision, the impact of her work will undoubtedly inspire more women to reclaim their bodies, express their creativity, and support each other in their unique journeys. Key Discussion Points: The inspiration behind Freyah Does Nudes (FDN) and its mission to empower women The process of organising and conducting FDN events Balancing the demands of a growing business with personal self-care and mental health The power of creativity and community in fostering female empowerment Freyah's plans for future international events and personal milestones Timestamps: 00:00 - Introduction and Casual Banter 01:08 - Funny Clips and Social Media Moments 03:35 - Hometown Connections and Background 05:16 - Current Work and Female Empowerment Events 06:07 - Career Journey and Transition to FDN 12:37 - The Birth of Freya Does Nudes 21:37 - Growth and Challenges of FDN 27:00 - Celebrating Success and Community 28:15 - The Power of Vulnerability and Expression 30:04 - The Event Process Explained 33:32 - Challenges and Triumphs 43:36 - Managing Energy and Mental Health 56:25 - Looking Forward: Future Plans and Reflections Key Quotes: "The journey really starts as you're sending that photo. It’s different when you're taking a nude for yourself." "I think it was really just the empowerment and a bit of a confidence boost." "In essence, they're celebrating each other's personalities." Resources Mentioned: Freyah Does Nudes Instagram https://www.instagram.com/fdn.events/ Upcoming FDN event details https://linktr.ee/freyahmitchellhowland Warrior School Podcast https://open.spotify.com/show/5MNmJBCx0zjl0MrbN8s9vA?si=bd5590b20b734bf8 Warrior School https://warriorschool.co/ Call to Action: Follow Freyah Howland on social media for updates on Freyah Does Nudes. Join the next FDN event to experience the empowerment of self-expression and community. Subscribe to the Warrior School Podcast

In this special episode, I share eight valuable lessons learned from producing 300 episodes of the WS pod. We'll explore the importance of repetition, practice, generosity, and self-reflection, and discuss how these lessons can be applied to your health and fitness journey and life. Key Topics Covered: 1. The Power of Repetition: Importance of putting in the work and reps. The evolution from early episodes to finding my voice around episode 200. The concept of needing years, not just weeks or months, to master a skill 2. Building Powerful Relationships: How the podcast has helped me build meaningful connections in the health and fitness industry. The value of relationships with inspiring women and experts who have contributed to the podcast. 3. Moving Away from Self-Absorption: The impact of self-absorption on our ability to be generous. Balancing self-absorption with generosity and seeking feedback. 4. Seeking Feedback, Not Just Recognition: The importance of looking for constructive feedback over seeking constant praise. The role of energy levels in how we perceive and seek feedback. 5. The Body of Work is the Point: Emphasising the value of the practice, process, and body of work. How focusing on the journey, rather than the outcome, leads to growth and success. 6. Thinking Better, Not Bigger: The significance of aiming for better quality rather than just bigger results. Applying this mindset to training and other aspects of life. 7. Creating Passion and Desire for Your Work: The necessity of cultivating passion and desire in what you do. Strategies for maintaining motivation and creativity in long-term projects. 8. Balancing Selfishness and Generosity: Understanding when being selfish is necessary for self-care and energy. Finding a balance between self-care and generosity towards others. Resources Mentioned: Real Food Gangsters: Josh and Jeannie Rubin Ruby's Podcast Creator Club Podcast The Life Coach School Podcast by Brooke Castillo Join the Conversation: Share your thoughts on this episode by leaving a comment below. Follow me on Instagram for updates and behind-the-scenes content. Subscribe & Review: Subscribe to the podcast on Apple Podcasts or Spotify If you enjoyed this episode, please leave a review on your preferred podcast platform. Your feedback helps me improve and reach more women. Keywords: Podcast Lessons Repetition and Practice Building Relationships Self-Absorption Seeking Feedback Body of Work Thinking Better Not Bigger Passion and Desire for Work Balancing Selfishness and Generosity Time stamp: 00:00 Welcome Back to the Warrior School Podcast 00:30 Understanding the Post-Sprint Hangover 05:40 Lessons from 300 Episodes 07:37 Lesson 1: The Power of Repetition 12:29 Lesson 2: Building Powerful Relationships 17:03 Lesson 3: Moving Away from Self-Absorption 18:31 Lesson 4: Seeking Feedback, Not Validation 27:42 Lesson 5: The Body of Work is the Point 29:57 Lesson 6: Think Better, Not Bigger 31:43 Lesson 7: Creating Passion and Desire for the Work 38:12 Lesson 8: Be Consistent, But Pivot if Needed 44:50 Final Thoughts and Future Plans

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 300 episodes. Five years. Hundreds of hours of recordings. Day 20/20. Episode 14/14. We did it! In this super spesh milestone EP of the Warrior School Podcast, I reflect on our incredible journey to 300 episodes, sharing insights accumulated over five years. I discuss the 'long way home' approach that emphasises sustainable fitness and emotional connection over quick fixes. This episode also delves into insights on progressive overload, tailored training, and nutritional strategies for women in perimenopause, as well as balancing training with recovery. Learn about the significance of your nervous system, hormonal health, and factors like sleep, training, and relationships, visualised through the metaphor of a big red umbrella. Discover how to create healthy habits and routines, manage stress, and build a holistic approach to your health and fitness. We also revisit our 200th episode, focusing on celebrating ourselves and claiming our wins. I wanted to include so much more, but she's already at three hours! It's been wild, fun, hard and so very cool to create, build and nurture her. THANK YOU for listening. Big love. 00:00 Welcome to Episode 300! 00:24 Reflecting on 300 Episodes 02:25 The Long Way Home Philosophy 07:48 Understanding the Big Red Umbrella 15:36 The Importance of Fuel and Recovery 19:32 Aligning Goals with Actions 33:11 Navigating Perimenopause and Training 52:59 Balancing Performance, Health, and Aesthetics 54:10 Adapting Goals During Injury 54:37 Reconnecting with Your Body 56:21 The Long Way Home: A Personal Journey 01:07:17 Understanding Menopause and Hormonal Changes 01:12:30 Polarized Training for Women Over 40 01:16:16 The Importance of Nutrition and Protein 01:18:59 Managing Stress and Hormonal Balance 01:45:09 Maintaining Motivation in Long-Term Training 01:56:06 Defining Winning and Overcoming Obstacles 01:56:56 Embracing Play and Novelty in Training 01:57:37 Building a Strong Foundation for Training 01:58:00 The Importance of Proper Exercise and Recovery 01:59:22 Goal Setting: Focusing on the Process 02:02:12 Understanding the Costs of Achieving Goals 02:04:52 The Compound Effect in Training 02:11:13 Overcoming Passivity and Finding Your Fire 02:14:02 The Three Barriers to Consistency 02:16:23 Aligning Your Life with Your Mission 02:29:21 Building a Strong Training Foundation 02:40:16 The Importance of Meal Timing 02:46:06 Welcome to Warrior School: Testimonials Featured on the show Warrior School https://warriorschool.co/

Show notes Today’s episode is extra special as real conversations inspire it. I revisit the conversations about strategies for maintaining consistent energy and overcoming the stop-start cycle in training. We discuss the three pillars of energy: nutrition and training, mindset and mission, and daily living. I emphasise the importance of pleasure and joy in daily routines and challenge you to create and experience an ideal day. 00:00 Welcome to Episode 299 02:03 The Energy Dilemma 03:27 Pillars of Energy: Food and Training 08:36 Pillars of Energy: Mindset and Mission 11:44 Pillars of Energy: Lifestyle and Environment 22:28 The Importance of Pleasure and Joy 27:36 Planning Your Ideal Day 28:18 Embracing Pleasure and Joy 29:31 Breaking Free from Rigid Rules 32:55 Energy Pillars and Personal Guidelines 37:08 Introduction to Warrior School 38:28 Warrior School Testimonials 41:51 Advice for New Warriors 44:43 Celebrating Progress and Wins 49:47 Final Thoughts and Encouragement Episode Summary In this episode, we discuss: The common issue of low energy among women and its impact on training and daily life. The importance of understanding and balancing the pillars of energy: nutrition, mindset, and lifestyle. How your mindset and connection to your mission can significantly influence your energy levels. The concept of energy stacking and how to manage your energy threshold. Practical steps to create a more energy-efficient and joyful life, including the "Ideal Day" exercise. Action Steps: Evaluate Your Energy Pillars: Reflect on your nutrition, mindset, and lifestyle. Identify areas that need improvement. Create Your Ideal Day: Write down your ideal day, from start to finish, including activities that bring you joy and pleasure. Live Your Ideal Day: Plan and execute your ideal day at least once in the next month. Observe how it impacts your energy and well-being. Join Warrior School: Connect with a community of women who are navigating similar journeys. Get support, accountability, and coaching to implement these changes. Quotes: "Building your foundation is work. Training takes work. Figuring out your nutrition takes work. A lot of this takes energy and work." "If you are doing things that you don’t want to do and you’re forcing it, that is going to create friction. The friction and the forcing leak energy." "Pleasure. Experience seeking out and experiencing pleasure and allowing us to fall into our desires and seek things out that we desire and actually give ourselves those things and experience pleasure, joy, and space." Connect with Me: Website: https://warriorschool.co/ Instagram: https://www.instagram.com/amykatebowe/ Email: [email protected] If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.

Show notes Welcome back to the Warrior School Podcast, Warrior Women! This is episode 298. We are on episode 12 of 14 in our countdown series, and we have three days to go. However, I’ve decided to pivot for episode 300. Instead of a live Q&A, I’m creating a "Best of 300" episode. I’ve spent the day revisiting our archives to pull out the most impactful moments from the past 300 episodes. It's a huge task, but a meaningful one. In this EP, I dive into an important discussion inspired by a conversation Gary Vee had about the significance of consistency, progress, and the necessity to pivot when things aren't working. I encourage you to think about your health and fitness journey, assess the quality of your progress, and consider when it might be time to pivot to continue moving toward your goals effectively. 00:00 Introduction and Episode Update 00:40 Reflecting on 300 Episodes 02:21 The Importance of Pivoting 05:37 Consistency and Progress 10:27 Real-Life Examples and Advice 19:00 Warrior School Testimonials 31:34 Final Thoughts and Encouragement Episode Highlights: Episode 300 Pivot: Instead of a live Q&A, we're curating the best clips from the past 300 episodes. This process involves sifting through old episodes, transcribing them, and saving the best moments. Inspired by Gary Vee: Reflecting on advice from Gary Vee about the importance of pivoting when progress stalls. Consistency is key, but so is recognising when a change is needed. Reflection and Progress: Emphasising the importance of reflecting on your journey, measuring progress, and being open to making changes when necessary. Consistency and Quality: Discussing how consistency doesn’t mean doing the same thing repeatedly if it’s not working. It’s about making quality progress and knowing when to pivot. Building a Foundation: Encouraging listeners to reflect on their health and fitness journey. Have you been consistent? Are you seeing progress? If not, it might be time to pivot. Conversations on Change: Sharing insights from a conversation with Carson about the need for significant lifestyle changes to achieve big health and fitness goals. Key Takeaways: Pivoting is Essential: If you're not seeing the progress you want, it's time to pivot. Adjust your strategy, but don't stop. Reflect on Your Journey: Regular reflection helps identify what's working and what's not. Use this to guide your next steps. Measure Quality Progress: Focus on the quality of your progress. Are you seeing improvements in your health and fitness? If not, consider a pivot. Consistency in Practice: Consistency is about showing up and putting in the work. It's not about doing the same thing over and over without results. Quotes: "We need to focus on the quality of the progress that we're making. If we're not making progress, we need to pivot." "In the initial parts of building a foundation, we need to be consistent. We've got to do the same thing over and over until we've built that foundation." "Consistency is about showing up and putting in the work. It's not about doing the same thing over and over without results." "If we want big changes in our health and fitness, we have to change our whole life and mindset." "Reflect on your journey, embrace the pivots, and focus on making quality progress." Action Items: Reflect on your health and fitness journey. Identify areas where you need to pivot for better progress. Stay consistent but be willing to adapt and change strategies as needed. Connect with Me: <pre>• Website: https://warriorschool.co/ • Instagram: https://www.instagram.com/amykatebowe/ • Email: [email protected] </pre> If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.

Show notes **We are on episode 11 of 14, which means we have three episodes to go until we reach 300. If you have any questions that you want me to answer on our upcoming short and sweet Q&A episode, send them through! Send me a DM, send me an email, and I'll whack them on the list. I want you to join me live. ** In this EP, I explore the intricate relationship between fashion and athletic performance. Key Takeaways Vogue World Inspiration: The recent Vogue World show in Paris blended fashion and sport, sparking today's discussion. Enclothed Cognition: Clothing influences psychological processes and athletic performance. High-Quality Sportswear: Proper sportswear boosts confidence and readiness. Research Insights: Well-fitted sportswear enhances performance; overly revealing uniforms can detract from focus. Athlete Quotes: Serena Williams, Maria Sharapova, Simone Biles, and Flo Jo emphasize the impact of fashion on performance. Colour Psychology: Colours like red can enhance aggression and dominance, while blue promotes calmness. Practical Tips: Dress with intention, even when training at home, to boost confidence and performance. Personal Reflections: Updating your wardrobe to match body changes is crucial for comfort and confidence. Quotes "We dress to look good to feel good to perform good." "When we play to win, we train to win and we dress to win." Resources: Link to Warrior School – Learn more about our training programs and how we help women embrace the whole process. Subscribe to the Podcast – Never miss an episode! Subscribe on Apple Podcasts, Spotify, or your favourite podcast platform. Connect with Me: Website: https://warriorschool.co/ Instagram: https://www.instagram.com/amykatebowe/ Email: [email protected] If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.

Show notes In this EP, I share some harsh feedback from my coach about my attitude and obsession with results. It changed the way I trained and coached - shifting my focus from perfection in weightlifting to embracing the entire process. Over the last eight years, I learned to appreciate every part of the training process. This change not only improved my athletic performance but also my coaching approach. I emphasise the importance of loving the journey, not just the outcome, and adopting systems and mindsets that support quality progress. 00:00 Harsh Truths About Your Attitude 00:35 Personal Journey: From Obsession to Realisation 02:36 The Turning Point: Walking Away from Weightlifting 03:21 Embracing the Process: Eight Years of Growth 03:53 Warrior School: Teaching the Whole Process 04:59 Sprinting Lessons: Overcoming Frustration 08:28 The Importance of the Process 11:38 Energy, Mindset, and Systems 15:37 Falling in Love with Training 17:26 Final Thoughts: The Practice is the Point Quotes from the Episode: "Your attitude sucks. Your validation comes from weightlifting. It needs to come from the whole process." "The process is the point. The obstacles we encounter are the path to success." "You have to love the practice, the work, the training. If you do not love the process, you will not get the results you want." Books Mentioned: The Obstacle Is the Way by Ryan Holiday Atomic Habits by James Clear The Practice by Seth Godin Mastery by Robert Greene Resources: Link to Warrior School – Learn more about our training programs and how we help women embrace the whole process. Subscribe to the Podcast – Never miss an episode! Subscribe on Apple Podcasts, Spotify, or your favourite podcast platform. Connect with Me: Website: https://warriorschool.co/ Instagram: https://www.instagram.com/amykatebowe/ Email: [email protected] If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.

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: [email protected]

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: [email protected]

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: [email protected]

Show notes In this EP, I take you on a walk with me as I share insights into how consistently practicing new skills, like training or business tasks, can make them feel less daunting. I also dive into an interesting conversation I had with a warrior about the anxieties of maintaining a training routine while travelling. We explore strategies for using one's body as a tool to create effective workout sessions anywhere, reinforcing the significance of foundational bodyweight strength training. The episode aims to empower you with confidence and knowledge to maintain your training regardless of your environment. 00:00 A Sunday Walk and Catching Up on Work 00:40 Supporting Karson's Big Events 02:50 Building Capacity Through Practice 05:36 A Conversation with a Warrior 08:18 Training While Traveling 12:24 Using Your Body as a Training Tool 19:12 Maintaining Consistency in Training 22:20 Final Thoughts and Encouragement Quotes: "When we're starting something new, it feels really big and scary because we haven't done it before. But the more that we practice it, the more that we do it, we build that skill or that thing. "Our body is a tool. No matter where I go in the world, I know how to use my own body." Resources Mentioned: Creator Club https://www.creatorclub.link/ Warrior School https://warriorschool.co/ Connect with me Website: https://warriorschool.co/ Instagram: https://www.instagram.com/amykatebowe/ Email: [email protected] Listener Questions Question of the Episode: How do you adapt your training or work routine when you're travelling or facing interruptions? Share your experiences with us on social media using the hashtag #EmpowermentThroughMovement. Call to Action: If you found this episode helpful, please subscribe, leave a review, and share it with friends who might benefit from these insights.

Show notes In this EP, I share insights from a recent one-on-one coaching call focused on getting back on track, finding motivation, and regaining momentum. I've been havin’ many conversations with the Warriors about deeper goal setting, talking about the importance of big, specific, measurable, and time-based goals. I also talk about the concept of periods of maintenance and momentum, explaining how to leverage both to achieve your visions - It's about embracing the process, discovering joy in new challenges, and putting ourselves on the hook to explore our true potential. How are you going to put yourself on the hook for the second half of 2024? 00:00 Introduction and Coaching Call Insights 01:18 Reconnecting with Your Vision 01:51 Setting Big, Scary Goals 02:55 The Power of Challenges in Warrior School 04:20 Maintenance vs. Momentum 06:58 Declaring Specific Goals 09:51 Finding Your Fire 16:33 The Joy of Sprinting 27:22 Pushing to Your Edges 30:53 Conclusion and Final Thoughts Featured on the Show Warrior School Related podcasts Episode 287: How do I get back on track? Episode 284: Finding your fire Episode 276: Maintenance versus momentum Episode 243: How do keep gong in moments or period of change Episode 237: How are you thinking about your goals? Episode 236: Readiness and delaying

Show notes Recording outside in the sunshine, I reflect on a quote I came across: "The secret of your future is hidden in your daily routines." This sets the stage for a chat about the significance of maintaining consistent daily habits, particularly in building a strong foundation for your metabolism, energy levels, and training. I share insights from a recent coaching call where we discussed why your body craves consistency, especially at the start of a fitness journey. Establishing and maintaining consistent practices in eating, training, sleeping, and managing stress are crucial for developing resilience and flexibility over time. Episode Breakdown: 00:00 Welcome to Episode 290 01:31 Discovering Cosmos and Daily Routines 02:28 The Importance of Consistency 03:52 Building a Strong Foundation 07:01 Consistency in Training and Nutrition 12:11 Daily Routines for Future Success 14:39 Final Thoughts on Consistency Featured on the show Warrior School Related podcast episodes Episode 257: Unlocking the power of meal timing Episode 253: Carb shortage SOS (overcoming insufficient intake) Episode 251: Breaking patterns and making confident training choices Episode 243: How to keep going in moments and times of change

Show notes In EP 4/14 of our sprint, I explore the importance of self-expression, creativity, and individuality in transforming our fitness and lives. The conversation includes insights from studying influential female athletes, dancers, and even cultural icons like Marilyn Monroe. Learn how to identify and harness your unique 'effect'—the blend of qualities that make you distinct. I'll share details about our themed Brunch Club and Mastermind event, which was designed to immerse the Warriors in the high-energy vibes of the 70s and 80s, fostering creativity and self-discovery. Join me in creating your very own 'effect' and lifting your vibration to become more magnetic and confident in all areas of your life. 00:00 Welcome to Warrior School Podcast 00:28 Owning the Movement: A Unique Approach 02:32 Researching Female Athletes and Influences 04:54 Studio 54 and the Birth of Brunch Club 06:50 Themes of Self-Expression, Creativity, and Individuality 09:15 Exploring High Energy Eras and Movements 21:00 The Power of High Vibration and Energy 26:52 Connecting the Dots: Personal Backstory 29:20 Creating Your Effect: Lessons from Icons 30:19 The Marilyn Effect: A Transformation on Broadway 31:23 Defining Marilyn: Iconic Traits and Movements 33:21 Marilyn Monroe: Master of Seduction 36:47 Creating Your Own Effect 37:14 Case Study: The Beyonce Effect 38:29 Exploring Personal Identity and Effect 45:51 Warrior School Testimonials: Personal Transformations 50:22 Advice for New Warriors Featured on the Show Warrior School

Show notes This is Day 2 of the 20-day sprint - Episode 2/14! In today’s EP on the pod, we talk about the importance of refinement in training. I discuss the distinction between merely working out and truly training by paying close attention to our movements and slowing down. I highlight the significance of owning and refining each movement during warmups to maximise strength, stability, and results. I talk about considering your training intention, technique, and preparation so you can get more out of your training 00:00 Welcome to the Warrior School Podcast 00:16 The Importance of Refinement in Training 02:14 Slowing Down and Noticing Your Body 04:06 The Power of Preparation 06:04 Owning and Refining Movements 09:16 The Own the Movement Framework 12:34 Simplify and Refine Your Training 17:29 Warrior School Testimonials 22:12 Advice for New Warriors 25:04 Celebrating Wins and Progress 28:54 The Importance of Filming Your Training Featured on the show Warrior School

Show notes Today's Ep. marks the beginning of our 14-episode podcast sprint over the next 20 days. Wild! We talk about regaining your rhythm and momentum, starting with a fascinating conversation with one of my warriors. She had been travelling and moving, feeling off-track, and asked how to get back into her routine. I share the framework I use to help warriors stay in the practice and maintain their baseline, regardless of their circumstances. Today’s focus is on reconnecting with your vision and breaking down goals to create structure and regain energy. Stay tuned for 13 more solo episodes and join us live for the 300th episode! 00:00 Welcome to the Warrior School Podcast 00:50 Getting Back on Track: A Warrior's Journey 01:59 The Practice: Always in Motion 02:40 Creating a Sustainable Training Plan 07:39 Reconnecting with Your Vision 10:31 Setting Specific Goals for Success 16:07 Addressing Energy and Vision Problems 18:41 Conclusion and Upcoming Episodes Featured on the podcast Warrior School

Show notes In this EP of the Warrior School Podcast, I celebrate the upcoming 5th birthday of the podcast. That's right, on June 30th, the podcast turns five years old. Wild!! I’m launching an ambitious sprint to episode 300 to celebrate her fifth birthday and this milestone. Reflecting on the journey of creating nearly 300 episodes over the past five years, I share how the podcast has evolved. From refining my speaking skills to creating clearer content and building stronger relationships, it's been a transformative experience. One key takeaway from this EP is the importance of consistent effort and energy. Just like in training, achieving long-term goals demands time, effort, and persistent dedication. Exciting plans are on the horizon for the podcast. To mark this five-year milestone, I'm planning a live podcast recording. I invite you to join me as I embark on this 20-day sprint to episode 300 and let's see what's possible when we push ourselves! In this episode, you’ll learn about: The importance of celebrating milestones and setting ambitious goals How consistency and dedication impact long-term success. The parallels between podcasting and fitness in terms of refining skills and processes. Upcoming podcast plans include a live recording and enhanced video content. I invite you to create your sprint for the next 20 days Tag me I’m the EP. and share what you are sprinting towards over the next 20 days. Warrior School https://warriorschool.co/

Show notes In this EP, I welcome back the OG’s of the metabolic nutrition space, The Real Food Gangstas - Josh and Jeanne Rubin. This is Josh and Jeanne’s fifth or sixth time on the pod! In today’s EP, they share their insights on the importance of simplifying the healing process to reduce stress and complexity. This conversation dives deep into how lifestyle changes, light environment, and daily habits critically influence our overall well-being. Early last year, a noticeable shift in Josh and Jeanne’s approach to their work emerged. Moving away from solely educational content, they began to simplify their message, focusing on straightforward and actionable healing strategies. Today, they introduce us to their 'Healing Hub' and 'Nourished Nervous System' programs, designed to foster new healthy habits and behaviours that reshape our biology and promote holistic health. Key Takeaways: Importance of Lifestyle Factors: Home environment, relationships, and professional situations play a significant role in the healing process. Small changes, such as walking after meals, can have a profound impact on health. Creating Space for Recovery: Emphasising the necessity of making time for recovery, even with a busy schedule. Understanding that healing might not look perfect, but it’s essential to adapt and make the most of available time. Decluttering the Health Landscape: Simplifying the approach to health by focusing on essential, manageable habits. Avoiding the chaos and stress often found in the current health and wellness space. Reshaping Experiences and Biology: Developing new, healthy habits and behaviours to reshape daily experiences. Recognising that these changes in daily inputs influence hormonal balance, nervous system function, and overall health. Quotes: "And some people say, well, I have five kids. You can't, I can't, you have to focus on the time you do have, you have to make that choice to do it. It might not look how you want it to, and it might not look how you think it should look. But you got to do it differently because what else can you do? You either stay on the same track and you break down or you start making changes and you show your kids how to do it differently." "We're saying, this is your story, and look at your day, your week. We need to start looking at the things in your life that you need to shift, that you have to adapt, that aren't working for you, that are working for you in a sense. Because really what we're doing is, we're creating new healthy habits and behaviors. We're reshaping your experiences, which reshapes your biology, because all of that in your day are the inputs that create the outputs in your hormones, your nervous system and everything." 00:00 Welcome to The Warrior School Podcast with Special Guests 01:54 The Evolution of Josh and Jeannie's Work in Metabolic Nutrition and Healing 02:38 Diving Deep into the Healing Hub and Nourished Nervous System Program 03:01 The Shift Towards Simplicity in Healing and Nutrition 05:48 Josh and Jeannie Share Their Personal and Professional Transformations 10:55 Exploring the Impact of Social Media on Health Education and Business 15:11 The Power of Simplifying Healing and Embracing Personalised Health Strategies 22:57 Navigating the Challenges of Social Media and Reconnecting with Authentic Healing 31:12 The Journey of Unlearning and Reconnecting for True Healing 37:43 Addressing the Emotional Body and the Importance of Starting the Day Right 39:36 The Impact of Blue Light on Your Morning Routine 40:49 Creating a Healthier Morning Routine 42:04 Shifting Focus: From Supplements to Habits 44:01 Introducing the Healing Hub: A Community for Change 51:57 The Power of Simplicity in Healing 01:03:05 The Importance of Environment and Energy in Healing 01:13:37 Simple Steps to Transform Your Health 01:15:23 Joining the Healing Hub and Concluding Thoughts Featured on the Show Programs Mentioned: Healing Hub Nourished Nervous System Connect with Josh and Jeannie Rubin: Website: East West Healing Instagram: @realfoodgangstas