The Warrior School Podcast

Show notes This episode is inspired by Nikita - one of the Warriors. It is dedicated to her and all women who are trying to find their fire so they can chase their vision and goals. I talk about the necessity of building an unwavering belief and overcoming obstacles like energy depletion and fear. Throughout, I emphasise the importance of ‘putting a fire in your belly’ and the value of setting big goals—not for the sake of outcomes but for the transformative journey they provoke. I reflect on my personal experiences, including Olympic weightlifting, to illustrate the power of motivation, visualisation, and maintaining baseline standards in achieving one's desires. I encourage you to recognise your worth, confront fears, and chase your dreams - go FIND YOUR FIRE!!! 00:00 Welcome to the Warrior School Podcast 00:09 Finding Your Fire: The Journey Begins 00:18 Dedication and Purpose: Lighting the Fire Within 01:02 The Essence of Desire: Wanting More and Finding Fire 03:49 Overcoming Obstacles: Energy and Fear 05:19 Harnessing the Power of Vision and Belief 08:21 The Transformation Journey: From Fear to Fire 11:18 Empowerment Through Choice: Crafting a Vision 14:56 Facing Fear with Fire: The Path to Mastery 16:36 Conclusion and Encouragement Featured on the show Warrior School

Show notes In this Ep of the WS Podcast, I discuss the profound impact preparation has on helping you achieve your desired body composition. I talk about two different types of perpetration and the various aspects of it, from routine tasks to facing new challenges. I highlight the importance of being prepared to adequately nourish the body so you have the energy to chase your goals. Key Takeaways 00:00 Welcome to the Warrior School Podcast 00:15 A Day in the Life: Podcasting, Coaching, and Personal Growth 04:19 The Power of Preparation: Beyond Food 06:26 Diving Deep into Preparation for Health and Fitness 10:33 The Art of Meal Prep: Strategies for Success 26:13 Embracing the Preparation Journey in All Aspects of Life 28:42 Mastering Preparation: The Key to Success 28:52 Karson's Race Prep: A Journey of Firsts 30:26 The Art of Public Speaking: Conquering Fear with Preparation 32:28 The Power of Preparation: Physical and Mental Readiness 35:53 Embracing the Food Journey: A Path to Energy and Results 42:09 Warrior School Testimonial Featured on the show Warrior School Alex Hormozi Podcast on preparation

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

Show notes In today’s Ep, we are talkin’ all about sprint interval training and plyometrics. This is part four of our five part series on ‘how to approach exercise’. I share my excitement about nearing the 300th episode milestone of the podcast (which is blowing my mind. I talk about about the concept of 'finding your fire,' a metaphor for the drive and passion needed to achieve substantial body composition changes and to embrace aggressive, high-intensity training methods such as sprinting and Olympic weightlifting. I reflect on the importance of mindset, the need for a strong foundation, and the role of high-intensity training in achieving body composition goals. 00:00 Welcome to Warrior School: The Journey to 300 Episodes 01:30 Igniting the Fire Within: The Power of Grit and Determination 03:29 Embracing Aggression: Lessons from Sprint Training and Olympic Weightlifting 05:34 Overcoming Self-Doubt: The Mental Battle of Training 11:37 Building a Strong Foundation: The Importance of Consistent Training 17:53 Integrating Sprint Training: A Guide to Enhancing Performance 24:51 Mindset and Adaptation: The Key to Pushing Your Limits 27:26 Igniting the Fire Within: The Power of Goals and Vision 28:28 The Journey to Feeling Amazing: A Warrior's Wedding Prep 29:26 Rekindling the Vision: Staying True to Your Goals 32:48 The Essence of Training: Finding Your Fire 36:21 Warrior School Testimonials Related podcast episodes Episode 229: Is training hard bad for female hormones and health Episode 227: The best sprint intervals for metabolic health and fat loss Episode 186: How should I approach training [exercise prescription for strength, HIIT and plyometrics] Episode 184: The power of plyometrics on body composition and metabolic health Featured on the show Warrior School

Show notes In today’s EP, we focus on cardiovascular training and how to incorporate it into your training routine. I share group coaching call on improving aerobic capacity and the benefits of High-Intensity Interval Training (HIIT), offering insights into aerobic vs. anaerobic training, energy systems, and how to fit HIIT alongside strength training. Key Takeaways: Understanding Energy Systems Aerobic vs. Anaerobic Training Common misunderstandings about High-Intensity Interval Training Incorporating HIIT and SIT into your training Creating your training strategy 00:00 Welcome to the Warrior School Podcast: Navigating Exercise 00:52 Diving Deep into Cardiovascular Training 00:59 Exclusive Group Coaching Insights: Aerobic Capacity and HIIT 07:37 Understanding Energy Systems: Aerobic vs. Anaerobic 19:30 Practical Guide to Aerobic Thresholds and Training Zones 30:58 Anaerobic Training Explained: Beyond the Basics 40:19 Unlocking the Benefits of High-Intensity Training for Women Over 40 44:05 Incorporating HIT and SIT into Your Routine: Practical Tips 52:00 Navigating the Path to Sprinting: A Gradual Approach 01:02:00 Warrior School Testimonials Related podcast episodes Episode 279: How should women approach exercise [part 2 cardiovascular exercise] Episode 207: The importance of a well-balanced exercise program with Libby Wescombe Episode 185: HIIT training for fat loss and metabolic health Episode 186: How should I approach training [exercise prescription for strength, HIIT and plyometrics]

Show notes I share the first part of a five-part series focused on how you should approach exercise, specifically addressing the crucial role of strength training in creating the body you want. I debunk myths about fitness post-40, presenting a new, empowered approach that prioritises strength, energy, and confidence over traditional diet and exercise narratives. I discuss adapting exercise to your current life stage, and highlight that change is not only possible but achievable through strategic, informed strength training and self-prioritisation. Key Takeaways: Strength Training is Essential: Strength training is highlighted as a cornerstone for women's fitness, particularly in the context of hormonal changes and body composition shifts that occur in the late thirties and beyond. Navigating Through Noise: The episode discusses the importance of cutting through the fitness industry's 'noise' and focusing on strategies that offer clear, actionable guidelines tuned to women's unique physiological needs. Old Game vs. New Game: A comparison is drawn between outdated fitness ideologies focused on weight loss and restriction ('Old Game') versus a more holistic approach ('New Game') emphasising strength, energy, and confidence. Prioritising Health and Fitness: The importance of making one's health and fitness a top priority to maintain energy, functionality, and the ability to lead a full life is underscored 00:00 Welcome to the Warrior School Podcast: Women and Exercise 00:50 The Power of Strength Training for Women 00:54 Navigating the Noise in Women's Health and Fitness 01:20 Embracing Change: Fitness Beyond Your 40s 03:39 Old Game vs. New Game: A Fresh Approach to Fitness 04:38 Living Big: The New Game of More 09:26 Prioritising Health and Fitness for Energy and Power 12:10 Creating an Environment for Success 17:40 Owning the Movement: Beyond the Gym 22:06 The Essentials of Strength Training 27:50 Building a Foundation: The Importance of Body Weight Training 36:47 Designing a Training Program That Works for You 38:35 Training Needs for Females: A Comprehensive Guide 39:00 Customising Your Training: Athletes vs. Strength Focus 40:42 Creating Your Vision: The Foundation of Fitness Success 42:18 Adapting Training to Your Current Season of Life 43:27 Building Your Foundation: Starting with Strength Training 46:12 Advancing Your Training: Lifting Heavy and Building Muscle 57:46 Warrior School Testimonials: Transformations and Triumphs Related podcast episodes Episode 273: Q&A Special Part 2 (timestamp 19-minutes) Episode 262: Transforming your training with Own the Movement Workshop Episode 233: How heavy should I be lifting to get stronger and build the body I love? Episode 207: The importance of a well-balanced exercise program with Libby Wescombe Episode 172: Strength training 101 Episode 158: My tops tips and tricks to help you lift more weight Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe Episode 114: The key to taking your training to the next level Episode 105: How to confidently choose the right weights in your training Episode 104: Why you’re not making progress in your training with Libby Wescombe Episode 89: How to train hard in a respectful way Featured on the podcast Warrior School

Show notes In today's episode is the first part of an essential five-part series focused on how women, especially those in their 40s and beyond, should approach exercise. I share insights into the complexities of women's health and the crucial aspects of building a fitness regimen that not only aligns with your goals but is also sustainable and responsive to your unique physiological needs. Drawing from conversations with experts like Dr. Stacey Sims and incorporating the approach of 'playing to win' in the realm of women's fitness, I explore the foundational guidelines critical for developing a fitness strategy that resonates with your goals and life. Key Takeaways: The significance of strength training and its impact on muscle density and overall health. The role of cardiovascular training, including HIIT and Zone 2 workouts, in enhancing energy efficiency and fat burning. Understanding the importance of speed and power exercises for bone health, especially during the perimenopause and menopause stages. The foundational principles of establishing a solid fitness base, including nourishing adequately, prioritising sleep, and regular movement. 00:00 Welcome to the Warrior School Podcast 00:49 Introducing the Five-Part Series on Exercise for Women 04:26 Understanding the Guidelines for Women's Exercise 06:59 The Importance of Vision, Current Season, and Foundation in Fitness 16:23 Deep Dive into Guideline One: Strength Training 21:48 Exploring Cardiovascular Training and Speed & Power 26:04 Building a Strong Foundation: The Female Training Pyramid 30:35 Warrior School Success Stories Related podcasts Episode 166: Where do I start? (how to start training again after time off) Episode 172: Strength training 101 Episode 182: How to train in your 40s and beyond Episode 184: The power of plyometrics on body composition and metabolic health Episode 185: HIIT training for fat loss and metabolic health Episode 186: How to approach your training (exercise prescription for strength, cardio and plyometrics)

Show notes In episode 276, we explores the significance of recognising and navigating through periods of 'Maintenance' and 'Momentum' in your health and fitness journey. 'Maintenance' refers to periods focused on maintaining your current standards and baselines amidst life's demands, ensuring consistency. 'Momentum' describes times with fewer external pressures, allowing for aggressive progress and the pursuit of new goals, embodying a phase of growth, results, and setting new standards. Recognising which phase you are in - Maintenance May or Momentum May - and adopting the appropriate strategy ensures balanced, sustainable progress towards your health, fitness, and personal goals. Warrior School https://warriorschool.co/ Related podcasts Episode 260: Achieving more in less time https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000648230897 Episode 243: How to keep going in moments or periods of change https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000638789543 Episode 219: Self-discipline, patience and committing to the plan https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000627305907 Episode 205: How can I support myself in times of stress https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000621986418 Episode 189: Life sprints and shortening the long way home https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000617374693

Show notes In today’s episode, my guest is Libby Wescombe. This is Lib’s fourth or fifth time on the Warrior School Podcast. In this EP, we chat about the significance of incorporating flexibility and fun into your training practice. Libby highlights the journey from beginner to advanced, how we navigate discomfort in training, and the need for balanced training that supports mental health and life fulfilment beyond physical benefits. We also talk about the importance of autonomy in setting personal goals, and the role of support from partners. Key Takeaways: 00:26 The Return of Libby Wescombe: Fan Favourites and Podcast Plans 01:21 Diving Deep into Training Flexibility and Fitness Philosophy 07:53 Exploring the Science and Personalisation of Training 14:00 The Journey from Beginner to Advanced: Building Muscle and Embracing Soreness 23:29 Navigating Discomfort and the Path to Athleticism 29:41 The Importance of Embracing Discomfort in Training 38:10 Understanding Your Body's Adaptation to New Workouts 38:45 The Importance of Frequency in Training 39:45 Evolving Your Fitness Goals Over Time 40:37 Exploring Diverse Training Approaches Beyond Longevity 41:34 Adapting Training to Individual Desires and Life Stages 44:31 The Power of Support in Achieving Fitness Goals 45:22 Embracing Change and Stepping Out of Comfort Zones 47:11 Combining Different Training Styles for Optimal Results 55:27 The Role of Communication and Support in Fitness 01:06:57 Finding Personal Fulfilment in Your Fitness Journey Libby Wescombe Website https://libbywescombe.com/your-monthly-fuel-about-page Libby Wescombe Instagram https://www.instagram.com/libbywescombe/ Episode 207: The importance of a well balanced exercise program with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000622757452 Episode 142: How to confidently modify and progress your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596 Episode 104: Why you’re not making progress in your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960 Episode 80: How to build muscle with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000530211023

Show notes My guest today is with Elena Rossi, a connoisseur in female libido and sexuality. Elena shares her personal journey from suffering sexual dysfunction and pain to experiencing a sexual awakening and dedicating her life to helping women navigate their sexuality. The Ep. delves into topics like the difference between sex and sexual intimacy, societal conditioning on sexual norms, the importance of safety and trust in sexual relationships, and the misinterpretations surrounding popular media like 'Fifty Shades of Grey.' Elena also discusses her course on understanding and addressing the root causes of diminished libido in long-term relationships, emphasising the importance of alignment with one's sexuality and the detrimental effects of trying to conform to male-centric views of sex. *Warning: There is swearing and talk of rape as a fantasy in this episode (so be careful with little ears). 00:00 Opening Banter: Fashion and Introductions 00:41 Journey to the Podcast: Discovering Elena's Work 01:40 Elena's Mission: Saving Marriages and Understanding Female Sexuality 02:58 From Pain to Purpose: Elena's Personal Journey 06:17 Creating Safe Spaces: Addressing Women's Sexual Challenges 08:56 Understanding Female Libido: Beyond the Surface 13:55 The Pillars of Female Libido and Self-Care 25:43 Seasons of Libido: Navigating Life's Changes 28:16 Personalising Your Path: Sexuality and Libido Your Way 33:04 Maintaining Desire in Long-Term Relationships 34:56 The Illusion of Recapturing Novelty in Long-Term Relationships 35:59 Role-Playing and the Quest for Novelty 36:17 Evolving Desire Beyond Novelty 38:22 Building Emotional Connections for Deeper Intimacy 40:11 Redefining Arousal and Desire 41:11 The Importance of Time and Patience in Sexual Intimacy 45:40 Exploring the Difference Between Sex and Sexual Intimacy 49:06 Addressing Misconceptions and Communication in Relationships 51:19 Unpacking the Phenomenon of Fifty Shades of Grey 53:12 The Misunderstood Concept of the 'Rape Fantasy' 54:16 The Role of Safety in Sexual Desire 57:03 Challenging the Hustle Culture in Sexuality 57:38 Identifying and Addressing Libido Killers 01:07:13 Concluding Thoughts and the Importance of Communication Elena Rossi Instagram https://www.instagram.com/elenarossiofficial_/ Website https://elenarossiofficial.com/ Where did my Libido Go Course 222USD OFF with the code WARRIORSCHOOL on her Level 1 Course. Here is the course link: https://elenarossiofficial.com/level-one/

Show notes In this EP, I explore the importance of optimal protein intake for muscle growth, navigating menopause, and the nuances between muscle building and strength training for women over 40. I share personal experiences and insights gained from entrepreneurship, emphasising the value of adopting a long-way home approach in both business and fitness. I also discuss strategies for recognising and managing burnout by addressing low energy states. 00:00 Unexpected Q&A: Protein Absorption Insights 02:12 The Science of Protein Intake for Women 12:08 Navigating Menopause: Tests and Genetics 19:19 Muscle Building vs. Strength Training: A Deep Dive 34:18 Maximising Strength and Muscle Growth: Strategies and Insights 36:22 Upcoming Series Announcement: Fitness for Women in Their Forties and Beyond 36:48 Entrepreneurial Journey: Lessons Learned and Personal Growth 40:33 Embracing the Long Way in Business and Training: A Philosophy of Patience and Persistence 45:46 The Joy of No Rules: Finding Freedom in Training and Entrepreneurship 52:26 Navigating Burnout: Understanding and Overcoming Low Energy States 01:03:13 Concluding Thoughts: Wrapping Up Q&A Part Two Featured on the show Warrior School https://warriorschool.co/ Related podcast episodes Episode 233: How heavy should I be lifting to get stronger and build the body I love? https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000632941029 Episode 172: Strength training 101 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000606512079

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

Show notes In this unplanned and unscripted episode, I reflect on the common occurrence of post-competition or challenge blues. I talk about my experience with intense training regimens, the emotional highs of competition, and the subsequent low, unmotivated periods that followed. These post-competition blues, characterised by feelings of disappointment, depletion, and restlessness, are prevalent among all athletes in various sports, and women who train. Whether you're into weightlifting or any sport, those feelings of disappointment and restlessness can hit hard. It's crucial to see these lows as part of the training cycle and give yourself time to recharge. I emphasise the significance of balancing structured training with periods of fluidity and playfulness to maintain a sustainable and successful training practice. 00:00 Welcome to an Unscripted Podcast Episode 00:26 Reflecting on the Forge and Form Challenge 00:54 Understanding Post-Competition Blues 02:36 The Mental and Physical Impact of Intense Training 04:46 Navigating the Aftermath of Achievements 12:04 Embracing the Need for a Reset 14:47 Planning for Playfulness and Novelty in Training 20:27 Personal Reflections and Future Training Goals 23:40 Invitation to Join Warrior School Warrior School https://warriorschool.co/

Show notes Do you have individuals in your life who offer valuable advice, push and support you, and provide feedback? Do you surround yourself with empowered women? About four years ago, Kitty, Leila, Libby, and I connected online. We have appeared on each other's podcasts numerous times and maintain a private WhatsApp group where we discuss various aspects of life, business, and training. However, we didn't confine our relationships solely to the digital realm. In 2022, we had our first in-person meeting in Sydney, followed by another gathering last November to celebrate Kitty and Craig's wedding. I firmly believe in filling our spaces with influential women—those who are pursuing similar goals, inspiring us, and fostering our growth. These women are extraordinary; they are reshaping the landscape of women's health and fitness. Working alongside them is an immense honour. In today's episode, we gather around the virtual 'zoom table' to delve into discussions about life, work, and relationships." Featured on the show Kitty Blomfield https://www.instagram.com/kittyblomfield/ Leila Lutz https://www.instagram.com/leilalutz/ Libby Wescombe https://www.instagram.com/libbywescombe/ Related podcast episodes Episode 207: The importance of a well balanced exercise program with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000622757452 Episode 142: How to confidently modify and progress your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596 Episode 104: Why you’re not making progress in your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960 Episode 80: How to build muscle with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000530211023 Episode 75: Losing weight in a healthy and sustainable way with Leila Lutz https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000524583040 Episode 71: How to get stronger, leaner and healthier with Kitty Bloomfield https://open.spotify.com/episode/5shh2MJr2ybSdSxFUAQXiC?si=983edbe4d58142fa

My guest today is Dr. Stacy Sims. This is Stac’s third time on the Warrior School Pod. When I sent her the list of topics I wanted to talk about she wrote back - “Oh wow, I’ll have to think about these”. This Ep. Is more personal than it is ‘education and science’. Stacy has been on 292 podcasts in the last year or so, so I didn’t want to get her on the talk about the same stuff. I was more interested in what’s going on in her work and what playing to win means to her as a woman, athlete, Mum and scientist. Key Takeaways: What’s going on in Stacy’s World Why she decided to revise ROAR and what’s different in version 2.0 Her insights from collaborative projects aimed at educating women on strength training Her passion for gender equality for youth athletes and sports in schools Adapting training strategies throughout different life stages, particularly in response to hormonal changes. Utilising technology, such as 'smart tampons,' for early warnings of health issues. Groundbreaking research on using menstrual fluid as a diagnostic tool for women's healthcare accessibility. Personal experiences with balancing training, business, and family, along with strategies for prioritising self-care and finding balance. Balancing rigorous training with rest, nutrition, and recovery for holistic health. 00:00 Introduction talking about podcasts and podcast set-ups 01:46 The World of Women's Health and Fitness: Insights and Innovations 05:43 Revolutionising Women's Health: The Journey of Revising Roar 12:06 The Art of Writing: Collaborative Processes and Creative Challenges 14:50 Empowering Young Females: The Importance of Education and Awareness 22:39 Championing Change: Advocacy for Gender Equality in Sports and Education 29:27 Navigating the Noise: Personalising Women's Health and Fitness 40:04 The Importance of Returning to Baseline for Health and Fitness 40:55 The Big Rocks of Health: Sleep, Activity, and Nutrition 41:35 Personal Struggles with Balance and Health 42:10 The Power of Saying No and Prioritising Self-Care 42:40 The Challenge of Balancing Training, Business, and Family 43:33 Prioritising Training and Energy Management 47:33 Collaborations and Innovations in Women's Fitness 53:28 The Journey to Mastering Strength and Confidence 01:04:31 Exploring Menstrual Fluid as a Diagnostic Tool 01:11:33 Planning for Balance and Joy in LifeShow notes

Show notes My guest today is Jennine Jacob, a fashion expert who helps women feel great in their clothes. Originally from California, Jennine studied design in London before starting a popular fashion blog called 'The Coveted.' She also set up a website called Independent Fashion Bloggers (IFB) to help other bloggers make money from their sites and social media. After selling IFB in 2015, Jennine focused on being a mom, but she's now back in the fashion world, using social media, free style guides, and personal styling sessions to help women find their own style. In our chat, we'll cover: Jennine's story and how she got into fashion. Why many women struggle with their wardrobes and how to fix it. What it means to dress for your life. Simple tips for creating a wardrobe you love. How to make getting dressed easier with just 10 pieces. Tips for successful thrifting. Fashion advice for those over 40. Featured on the show Jennine Jacob Instagram https://www.instagram.com/jennine.jacob/ Jennine Jacob Store https://stan.store/jenninejacob

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

Show notes The other day, a woman reached out to me with a question: “How much of your body aesthetic is your body type versus the training moves you do? I’ve always admired your graceful, yet strong physique, and many of the women I see in the gym don’t have that. There’s only one girl in particular who does, and she’s like 20! I also don’t have that. I’m training pretty consistently, but my body isn’t responding how I want it to. I’m not happy with how it looks. What exercises can help with that and what role does body fat have? Most of the women I see are too lean for what I want" I recorded my answer in the seat of my car before doin’ my sprints on Saturday. Key takeaways: Why you should watch the women you admire train and move The importance of proper training techniques “Training ugly" versus "training beautiful" Why the quality of your movement is just as important as how much weight you're lifting The role of genetics and targeted training in shaping physique Enhancing specific physical attributes through targeted training The most important things when it comes building the body you love If you want to learn how to train to get your dream body you've gotta come and check out the 'Own The Movement Workshop'. i'll teach you exactly what you need to know to build a beautiful, graceful and strong body. To learn more about it click here. Own The Movement Workshop Warrior School

Show notes In this EP, I sit down with my good friend and biz coach Ruby Marsh, to explore the concept of doing business, health and fitness, and life 'your way'. A few months ago we were havin' a conversation about our podcasts. Ruby's theme for her podcast this year is ‘doing biz your way’. When I heard it I thought, YES, I’ve gotta get her on to talk about this idea. So, we delve into her "your way" concept, what it means and how it applies to biz, health, fitness and life. Key Takeaways: Where this idea came from and why Ruby made it her theme for her podcast Why doing business and personal endeavours 'your way' will help you be sustainable and successful The importance of understanding and applying your values and vision in your work and life The challenges and rewards of stepping away from ‘conventional paths’ to pursue ones that are more aligned with your beliefs and desires Ruby shares her journey and experiences in coaching The significance of energy in sustaining long-term goals and objectives, both in business and health Why we need to trust our instincts and pursue paths that resonate with our individuality, rather than conforming to societal expectations or pressures True to You Podcast Creator Club **Related episodes ** Episode 161: How to build more confidence through character design and brand with Ruby Marsh Episode 94: Turning pro in your training through fearless boundary setting with Ruby Marsh

Show notes Today, my guest is Amy Boadle - a dedicated mother of three and a passionate business owner who thrives on setting and achieving goals. She is the proud owner of Willow Fit, a biz dedicated to empowering women through personalised training and coaching. In today’s episode, Amy shares her journey of balancing motherhood, entrepreneurship, and training, as well as what "playing to win" means to her in all of these areas. Key Takeaways: How Amy champions the concept of 'playing to win’ in her life, work, and training How she pushes herself to overcome challenges and achieve long-standing goals Her journey preparing for a triathlon, overcoming initial barriers with structured cardio training, and mastering her running pace. How she managed her stress levels and adapted training routines during her triathlon training Amy emphasises the importance of reframing thoughts and establishing solid plans to tackle daunting goals, drawing inspiration from her journey as a mother and business owner. She highlights the significance of adapting training routines according to stress levels and committing to this approach for lifelong well-being. Amy celebrates milestones like mastering strict pull-ups and looks forward to refining her nutrition strategy and improving running speed in 2024. Featured on the show Willow Fit Warrior School

Show notes In today's episode, I have Kate Gordon back on the pod! From setting big goals to navigating the complexities of a non-monogamous relationship, we explore the diverse landscapes of personal growth and connection. We talk about how we can play to win in women’s health and fitness and we unpack the importance of mindset shifts, conscious decision-making, and maintaining a health-focused lifestyle in fostering fulfilling relationships. Key Takeaways: Kate’s perspective on ‘Playing to Win’ in Women’s Health and Fitness. Kate’s journey from competitive CrossFit athlete to preparing for motherhood, How her training has evolved. The importance of setting big goals and the mindset shift needed to achieve them. The concept of assuming identities and their impact on behaviour and decision-making. The power of positive affirmations in personal and professional relationships. Kate’s experience with her non-monogamous relationship and how it contributes to her long-term relationship goals. The challenges and benefits of unconventional relationship structures. Kate’s upcoming mentorship program launch and her nutrition coaching program. The importance of visualising relationship goals and fostering authenticity and open communication for satisfaction and fulfilment. What’s on for Kate in 2024? Featured on the show Kate Gordon Instagram CFK Nutrition Warrior School Related podcast episodes Episode 118: Finding Crossfit, gaining weight and falling in love with what her body can do with Kate Gordon

Show notes In today’s Ep, I talk about my journey of overcoming chronic back pain and discovering the importance of proper training techniques. I introduce the "Own the Movement" principle and talk about the "Own the Movement" workshop, a four-week intensive program designed to transform your approach to training and help you achieve your fitness goals. Key Takeaways: The importance of building a strong foundation and meeting movement standards before progressing. The significance of mastering movement quality for achieving transformative results in training. Introduction to the "Own the Movement" workshop, offering live coaching calls, personalised feedback, and a comprehensive framework for mastering movement. Emphasis on improving strength, technique, mobility, and body awareness while fostering a deeper connection to the body. Registration details for interested women to join the upcoming workshop and embark on their journey to owning the movement Learn more about the Own The Movement Workshop https://amykatebowe.ck.page/2de94049c8 Warrior School https://warriorschool.co/ Episode 259: Own The Movement: A paradigm shift in women’s training https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000647766309

Show notes In today's episode, we explore the timeless concept of 'Savoir Faire' (which means know how to do). Drawing inspo from Louis Vuitton's legacy of quality and innovation, as well as James Bond's suave adaptability, I uncover the profound relevance of savoir faire in navigating our health and fitness journeys. I dissect the essence of savoir faire and share how to apply its principles to your life. Key Takeaways: Understanding the essence of savoir faire: Learn how savoir faire embodies competence, experience, and expertise, shaping decisions and actions in various fields. The legacy of Louis Vuitton: Discover how Louis Vuitton's journey from the 18th century to becoming a leader in luxury fashion exemplifies savoir faire and its enduring impact. Applying savoir faire in health and fitness: Explore the significance of savoir faire in women's health and fitness journeys, bridging the gap between knowledge and effective implementation. James Bond analogy: Uncover parallels between James Bond's suave adaptability and the need for women to master savoir faire in navigating diverse health and fitness environments. Building savoir faire skills: Learn about key skills essential for developing savoir faire, including tactical, physical, diplomatic, improvisational, reconnaissance, awareness, clarity of mind, and intuition. Cultivating confidence and precision: Discover practical strategies inspired by James Bond's approach, such as training for specific situations, carrying essential tools, establishing confidence-instilling routines, and acting with precision and observation. Embracing the journey to mastery: Understand that mastering savoir faire is a process of continuous learning, practice, and refinement, ultimately empowering women to excel in health, fitness, and all aspects of life. Featured on the show The homeless boy who invented Louis Vuitton (youtube video) What is Savior Faire? (youtube video) James Bond Warrior School

Show notes Have you ever wondered if there's a way to achieve your goals in less time? Whether it's about improving your health, fitness, or makin' gains in your personal or professional life, the idea of accomplishing more in less time is certainly enticing, right?! In this episode, we'll explore various insights and strategies to help you optimise your efforts and make impactful changes efficiently. Key Takeaways: Building a Strong Foundation: Recognise the importance of laying a solid groundwork, especially in areas like health and fitness, which often require time and consistency. 80/20 Rule and Parkinson's Law: Understand the principles of the 80/20 rule, emphasising the significance of identifying high-impact actions, and Parkinson's Law, highlighting the need for efficient time management. Action Audit: Regularly assess your actions and their effectiveness through an action audit to ensure alignment with your goals and make necessary adjustments. Small Moves vs. Big Moves: Determine whether you should focus on small, consistent actions to build a foundation or make bold, decisive moves for quicker results, depending on your current circumstances. Five-Step Framework: Utilise a structured framework involving goal setting, evaluation of current actions, identification of necessary changes, decision-making regarding small or big moves, and conducting action audits to streamline your efforts and achieve results efficiently Featured on the show The Life Coach School Podcast By Brook Castillo - Action Audit Podcast Creator Club Warrior School Related podcast episodes Episode 246: How to change your body and life in a year Episode 237: How are you thinking about your goals Episode 228: How long does it take to actually get results

Show notes In today’s episode, I explore the transformative power of embracing movement not just as a means to an end but as a beautiful practice in itself. As someone who's spent years in the realm of fitness and health, I've observed a recurring theme: the relentless pursuit of aesthetic perfection often overshadowing the joy and elegance of the training process. In today's conversation, I will unpack this paradigm and uncover a refreshing approach that prioritises skill, intention, and fluidity in our workouts. We'll also explore how this concept extends far beyond the gym, influencing the way we carry ourselves in everyday life. Key Takeaways: The importance of making the training process itself beautiful and enjoyable. Prioritising skill acquisition over solely focusing on aesthetic outcomes. Recognising the disconnect between desiring a beautiful body and engaging in training lacking elegance and fluidity. Introducing a comprehensive framework for owning the movement to enhance training practices. Extending the concept of owning the movement beyond the gym to encompass daily movements and posture. Highlighting key elements such as intention, flow, fluidity, control, and body awareness in mastering movement. Drawing analogies with dance, gymnastics, and sprinting to underscore the importance of technique and efficiency. Emphasising the notion of "earning the ease" through focused effort and mastery of movement fundamentals. Join a cohort-based course focused on owning the movement for transformative changes in your training practice and overall well-being. Featured on the show Warrior School

Show notes Today's hot topic delves into the challenge of meeting your protein goal, particularly when it seems like an overwhelming amount of food. In this episode, I tackle a common question about strategies for hitting protein targets, especially for those striving to build muscle. Key Takeaways: Common struggle of meeting protein goals, particularly when it feels overwhelming. The importance of basing protein goals on lean muscle mass. How to gradually increase protein intake for a smoother adaptation. Factors Affecting Protein Consumption. Strategies for Increasing Protein Intake. Optimising Meal Composition. Layering in Protein Increases. A systematic approach to gradually adjust portion sizes and meal compositions. Featured on the show Warrior School Episode 253: Carbohydrate shortage SOS (overcoming insufficient intake)

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

Prue and I crossed paths during our Masters in Dietetics over a decade ago. She has worked as an accredited practicing Dietitian in Australia for the past 11 years. In 2017, she founded What's Prue Cooking. Prue is committed to simplifying the intricate world of family nutrition. She introduced her groundbreaking 12-week Family Nutrition Transformation Program at the end of 2023. With a focus on practical and sustainable transformations, Prue's mission is to empower busy families and leave a lasting impact on their well-being. In today's episode, we delve into managing meal times and feeding your family. Our discussion covers nurturing children’s relationships with food during meals and effectively handling fussy eaters. Prue generously shares some frameworks to transform meal times. Trust me; Prue is someone you'd want at your dinner table! Here are some key takeaways: Family Nutrition Transformation Program Challenges in Family Nutrition Simplifying Challenges Meal Planning Tips Mealtime Conflicts Managing Busy Lifestyles Learn more about Prue's 12-Week Program: Family Nutrition Transformation Program: Website: www.whatspruecooking.com.au Instagram: @whatspruecooking Facebook: What's Prue Cooking

Show notes In today's Ep, I talk about the potential of caffeine to power up your training and performance. I talk about how caffeine stimulates fatty acid release, aiding fat utilisation during exercise, and increases calcium content in muscles, leading to improved muscle contractions I share the recommended dosing and when to take that hit of caffeine before training or a race. What you'll discover Why I drink coffee when I train Caffeine's Impact on Performance Research-Backed Benefits of Caffeine Performance Improvement and Dosing Caffeine's Effects on Fat Utilisation and Muscle Contractions Considerations and Personal Experience with caffeine Featured on the show Warrior School Conquer your first strict pull-up mini course Effect of Caffeine Supplementation on Sports Performance Based on Differences Between Sexes: A Systematic Review Caffeine and Exercise Performance: Possible Directions for Definitive Findings International society of sports nutrition position stand: caffeine and exercise performance

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

Show notes In this latest episode, we're diving into the third theme that emerged from recent strategy calls – the challenge many warriors face with energy, particularly due to a carb shortage. The Ep sheds light on how insufficient carb intake, especially in the morning and around training, is impacting energy levels and overall well-being. I discuss the critical role of carbs in providing energy during exercise, fuelling the brain, and preserving muscle mass. Despite the spotlight on protein, we need to strike a balance. The research emphasises that "Fat is burned in a carbohydrate flame," underlining the importance of carbs in the game of women's health and fitness. I share a three-phase strategy to address this issue: Self-Check: Evaluate your carb intake – grams, timing, and types. Ensure you're meeting the minimum requirements. Strategic Increase: Gradually up your carb intake, focusing on balance, especially at the start of the day. A nutrient-dense morning meal can make a big difference. Timing Matters: Fine-tune carb intake around workouts to optimize performance. Fueling properly before and after sessions is key. Featured on the podcast Warrior School Conquer your first strict pull-up mini course ROAR, by Dr. Stacy SIms Clinical and biochemical characteristics of high-intensity functional training (HIFT) and overtraining syndrome: findings from the EROS study (The EROS-HIFT) Recreational female Crossfit athletes and low energy availability Related podcasts Episode 144: Q&A special Part 2

Show Notes In this episode, I uncover the significance of Communication, the second theme arising from recent coaching calls. Drawing from a decade-long fascination with the topic, I explore its pivotal role in our health and fitness journey. Key takeaways: Communication as the Pulse: I emphasise the role of communication as the pulse of any relationship, especially in health and training journeys. Coach-Client Dynamics: I highlight how frequent communication enhances trust and shapes the coach-client relationship. Impact on Health Goals: Effective communication significantly influences success in health and training goals. Regular pulse checks ensure better guidance and support. Broader Relationships: Communication's importance extends beyond coaching, impacting family, friendships, and partnerships. It builds a robust support system for overall well-being. Featured on the podcast Warrior School Conquer your first strict pull-up mini course Esther Perel Brené Brown

Show notes Do you ever struggle with maintaining consistency in your training? Feel trapped in a repeating pattern you're just itchin’ to break? Well, you're not alone. In the upcoming three episodes, I'll be sharing invaluable insights from recent strategy calls with the Warriors. Today kicks off the series, focusing on breaking patterns and boosting confidence in your training. Here's a sneak peek at what we'll cover: Inconsistency and Energy Stacking: Dive into a Warrior's journey, unravelling the challenges tied to consistency and the intricate dance of physical, mental, and emotional energy. Mindset Shift and Simplified Choices: Explore a mindset shift tailored for those caught in the all-or-nothing cycle, suggesting simple, goal-aligned activities to reignite motivation. Three-Step Strategy: Awareness, Mindset Shift, and Lifestyle Changes: Discover the transformative power of creating awareness around energy stacking, making a mindset shift, and embracing lifestyle changes for a consistent and fulfilling fitness journey. Decision-Making Checklist: Learn a quick checklist to guide your training decisions, emphasising the importance of showing up, staying curious, and making adjustments when needed. Bonus Insights: Unpack post-holiday training challenges, addressing stress management, nourishment, and optimal movement on non-training days. Curious to explore mindset challenges and rediscover the joy of training? Join me in the next EP as we delve into the realms of energy, curiosity, and variety. Featured on the show Warrior School Conquer your first strict pull-up mini course Esther Perel's 'Where Shall We Begin: A game of stories' Related podcast episodes [Episode 170: How to know if you should workout or take a rest day the importance of energy stacking)

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

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

Show notes Last year, I hosted two training challenges within WS. The second one, dubbed Warrior Queen 2.0: Play to Win, concluded in November. This challenge revolved around mastering the game. Warriors selected their preferred level to play, each tier featuring specific tasks for completion. These tasks earned them points, and there were additional bonus points up for grabs. In today's episode, I'm joined by Warrior Meghan Meredith, making her second appearance on the podcast. Meghan delves into her journey during Warrior Queen 2.0: Play to Win, sharing the hurdles she encountered and how she conquered them. She highlights her wins over the 10-week challenge and discusses her anticipated ventures for 2024. Key Insights include: Meghan's interpretation of playing to win Her initial thoughts on the WQ challenge presentation The level she opted to engage in and her reasons behind it Details on the tasks involved in her chosen level The challenges faced throughout the 10-week journey and her strategies to overcome them Her overall achievements during the period Meghan’s most significant lesson learned and achievement during these ten weeks Her enthusiastic outlook for the year 2024 Featured on the show Warrior School https://warriorschool.co/ Related podcast episodes Episode 175: Squatting 190lbs, deadlifting 210lbs and learning to respect her body with Meghan Meredith

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

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

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

Show notes A lot of the conversations I’ve had lately, one thing that keeps coming up is this concept of the 'compound effect'. The compound effect is the strategy of reaping huge rewards from small, seemingly insignificant actions. Small choices + consistency + time = significant results. But what happens when we experience the negative side of the compound effect? Small choice or behaviours that exceed our resources + consistency + time = stress and/or negative results. There becomes a point in which the compound effect tips to the negative and we aren't seeing a return on our investment. In today's episode, I talk about the negative side of the compound effect and how we can prepare and manage periods of stress. I share three things we can do to when we experience the negative side effects of the compound effect. What you'll discover The compound effect The negative side of the compound effect The tipping point of the compound effect How I manage periods of stress and compounding variables The importance of planing your sprints and rest periods Featured on the show Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notes Transitions are these moments or periods of change. Or a shift in our rhythm, environment or body that can cause upheaval or a disturbance. Often they leave us not wanting to do the things we normally do. In todays Ep, I talk about transitions and how to navigate them. If you’re going through a transition, be gentle with yourself. We ain't robots. Just do what you can today. One small step. It will come back in time. What you'll discover What are transition periods Why they impact our energy, training, goals and life How to navigate transition periods Why a phased based approach to finding your rhythm works The importance of coming back to baseline in times of transitions What you can do (today) to support yourself Featured on the show Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notes This year, I ran two training challenges inside of WS. We just wrapped up our second one in November - Warrior Queen 2.0 Play to Win. This challenge was all about how well you play the game. The Warriors chose a level to play at. Each level had certain tasks they had to complete. They accumulated certain points for each task, and then had the option of collecting bonus points. In today's EP, I have Warrior Leah Rife on the podcast. Leah talks about her experience during Warrior Queen 2.0 Play to Win. She shares the challenges she faced during the challenge and how she overcame them. She talks about her wins over the 10-weeks and what she's excited about for 2024. What you'll discover What playing to win means to Leah (and how that has that changed for her over the last two years) How she felt about the WQ challenge when it was first presented How Leah overcomes fear and resistance What level she played at during the challenge and why What was involved with her level Her challenges with tracking her food and how we modified her approach Other challenges she faced over the 10-weeks and how she overcame them Her results over the 10-weeks Leah's biggest learning or win during the ten weeks What she is excited about for 2024 Featured on the show Leah Rife Wedding Photographer Website https://leahrifephoto.com/ Her work 'gram' https://www.instagram.com/leahrife/ Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcast episodes Episode 214: Playing to win Episode 174: Squatting and deadlifting 200lbs and have fun in her training with Leah Rife Episode 152: The journey of a Warrior with Leah Rife Episode 127: How consistency gave her more confidence in her life with Leah Rife

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

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

Show notes Are you waiting for the perfect conditions to start? What if the conditions are never perfect... Would you just start anyway? We have this idea that we need the conditions to be perfect to start. That we need to be fully healed, fully nourished, pain free, stress free, ready... to start. In today's episode, I talk about why we can't wait for the perfect conditions to start. I talk about how I was waiting for the perfect conditions to record my podcast while in Australia. I also read a very powerful blog that shook me to my core and helped me dance with the story I was telling myself about needing the perfect conditions. What you'll discover Why I didn't record a podcast for fifteen days The story I was telling myself about needing the perfect conditions Why we don't take action Why waiting for the perfect conditions stops us from starting, or taking consistent action Taking imperfect action is more powerful than not taking action Seth Godin's blog on 'The perfect conditions' Featured on the show Seth Godin's Blog: The perfect conditions https://seths.blog/2023/11/the-perfect-conditions/ The perfect conditions "Somewhere, there is the ideal soil for growing mangoes. Or the best possible wave for surfing. Or the most romantic sunset for a proposal. But it’s not right here and it’s not right now. Our success has a lot to do with how we dance with conditions that aren’t quite perfect" Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notes Today, my guest is Jessica Jeboult. Jess is the founder and creator of A Sober Girls Guide. A Sober Girls Guide is a modern community and program for women who want to change their relationship with alcohol. The community was inspired from Jess’s own health and sobriety journey and helps women explore and define their relationship with alcohol. In our conversation we talk about how Jess went from DJ in the hottest LA nightclubs to quittin’ booze, gettin’ sober and starting a business. We talk about our relationship with alcohol and why so many women have an unhealthy relationship with alcohol. What you'll discover Jess’s story and relationship with alcohol What is sobriety really like? How do we know if we have an unhelpful/unhealthy relationship with alcohol Why so many people (women) drink How to start your booze-free journey How to tell your friends and family you are a sober girl Socialising alcohol-free Jess’ community, group coaching, podcast and other biz stuff Featured on the show A sober girls guide website https://www.asobergirlsguide.com/ A sober girls guide programs https://www.asobergirlsguide.com/programs A sober girls guide instagram https://www.instagram.com/asobergirlsguide/ Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

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

Show notes Have you been delaying starting something because you feel like you need to be more ready? Are you not taking action towards your goals because you feel like you need to be more prepared? A lot of us have this idea that we need to be more prepared to start. In today's episode, I talk about why you can't wait until you're ready to start and why right now is the right time. What you'll discover The importance of being clear on your vision and goals The one thing that stops us from taking action Why we delay taking action The consequences of prolonging decisions How to move through resistance Why you can't wait until you feel ready to start Some wise words from a Warrior on starting When delaying can be beneficial Featured on the show Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcast episodes Episode 235: How to honour your growth on the journey Episode 232: Pressure creates power Episode 219: Self-discipline, patience and committing to the plan Episode 217: Resistance and readiness

Show notes Celebrate all of your wins, big and small! Even though you may not yet have the physical results you're after (yet), you are probably already feeling more energised, sleeping better, having better cycles, and having a healthier relationship with food, your body, and training. Here's to consistency! And honouring your growth on the journey ahead. In today's episode, I talk about how to 'stay the course' when you feel like it's not working, things get though or you wanna give up. I share a three step framework that will help you honour your growth and help you move forward towards your goals more effectively and efficiently. What you'll discover The importance of knowing your vision and what you want How your vision determines your course Finding the right 'path' for you Why we find it hard to stay the course The importance of honouring your growth during the journey My three step framework for staying the course Featured on the show Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcast episodes Episode 200: Celebrating episode 200 (and staying the course) Episode 177: Claiming your wins and demanding more from yourself Episode 167: How to know if you're on the right track and why the all-or-nothing approach doesn't work Episode 165: The importance of an elegant mind [a warriors mindset] Episode 163: What the journey [to results] really looks like Episode 153: How to overcome uncertainty and enjoy the process Episode 146: Is your vision and goal, yours?

Show notes Did you ever hit a plateau while trying to reach your body composition goals? Intermittent energy restriction could be a powerful approach to use after you've built a strong foundation to help you reach your goals! Studies have shown that this approach to dieting and fat loss could help us to overcome the adaptation that causes the plateau while minimising muscle mass loss and maximising fat loss. In today's episode, I talk about the research behind intermittent energy restriction and how I applied it to The Warrior Queen 2.0 Challenge. What you'll discover Why women find it hard to achieve their body composition goals The importance of building a strong foundation and being in a healthy body Adaptive thermogenesis Constant energy restriction VS Intermittent energy restriction The research and results on intermittent energy restriction and fat loss How I adapted the approach for Warrior Queen 2.0 Challenge Cycle syncing intermittent energy restriction approach The results from the approach over a nine-week period Featured on the show Research Article Intermittent energy restriction improves weight loss in obese men: the MATADOR study Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform