The Warrior School Podcast

Show notes "How heavy should we be training? Can you speak to more of that as far as going to failure or rep numbers" I was asked this question last week. So, In today's episode, I talk about how much weight we should be lifting to get stronger and build the body we love. I talk about the three different types of strength and how to improve them. I share key weight milestones for the squat, deadlift, pull-up, push-up and strict press and how to work towards them. What you'll discover The importance of removing distractions during training How to get more out of your training sessions The three types of strength and how to include them into your training How to improve the three types of strength What weight you should be lifting The importance of progressive overload Key weight milestones for the squat, deadlift, pull-up, push-up and strict press The importance of testing your strength Featured on the 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 172: Strength Training 101 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000606512079 Episode 158: My top tips and tricks to help you lift more weight https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000596122235 Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596 Episode 114: The key to taking your training to the next level https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000562599301 Episode 105: How to confidently choose the right weights in your training https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555628955 Episode 104: Why you’re not making progress in your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960 Episode 89: How to train hard in a respectful way https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000543090947

Show notes Do you ever feel pressure to do something that you don’t really want to do? Do you place a lot of pressure on yourself to do things perfectly or right? Does feeling pressure stop you from doing something? I believe pressure can be powerful when applied in the right way, and at the right time. In today’s podcast EP, I talk about pressure - applying pressure, the right type of pressure, how to apply pressure, external versus internal pressure and the importance of pressure. Pressure when used well is power. I ask you four questions that will help you get clear on your pressure story. What you'll discover Where this idea of pressure came from The root meaning of pressure How I think about pressure and how I use it in my life, biz and training External versus internal pressure Why the problem isn’t pressure How are when to apply pressure How pressure gives you power How the correct does of pressure will help you achieve your goals Featured on the show**** Conquer your first pull-up 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 need the structure and the flexibility to make sure our plans and strategies are successful and sustainable. It's not just about having specific plans - we also need the ability to adapt and modify them when needed. The more specific we are, especially at the start of our journey, the more confident we feel. As we get further into our journey we can utilise flexibility more, which helps us sustain our training. The trick… Is knowing when and how to use them. In today’s episode, I talk about how to create more specificity with your health and fitness and why it’s important in helping you achieve what you want. I also discuss the importance of being flexible with your plans and systems and why being able to confidently adapt them is the key to success. What you'll discover What is specificity and how does it create confidence? What is flexibility and how does it create sustainability? The problem with getting our health and fitness information from social media How and when to be more specific when it comes to your health and fitness How to create flexibility within your systems Why having the skill and confidence to adapt and modify your plans and strategies is the key for your success How and when to be more flexible when it comes to your health and fitness Featured on the 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 219: Self-discipline, patience and sticking to the plan Episode 209: Ditchin’ perfectionism and the all-or-nothing approach Episode 202: Adaptability and being unbeatable Episode 177: claiming your wins and demanding more from yourself Episode 165: The importance of an elegant mind [a Warrior's mindset]

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

SHOW NOTES Is cardio or HITT the villain for your health and hormones? If so, does that make strength training batman? There are claims out there that if you do cardio you’ll stress your body and create hormonal chaos. Are these true? In today’s episode, I talk about the effects of cardio on your health, hormones and immune function. We look at the current research on HIIT training and its role in inflammation, PMS, health and body composition. I talk about the difference between short term inflammation versus chronic inflammation and why you can train hard and still be healthy. WHAT YOU WILL DISCOVER What is true HIIT training The claims being made in the metabolic and cycle-syncing space against HIIT and why they aren’t (totally) true Current research on HIIT training and its role in inflammation Current research on HIIT training and its role in managing PMS The difference between short term inflammation versus chronic inflammation Why the inflammation created from exercise is good Strategies to support you and your training during the luteal phase of you cycle Why women can train hard and how to do it in a respectful way How to include HITT into your training FEATURED ON THE SHOW Conquer your first pull-up 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 PODCASTS Episode 227: The best sprint intervals for metabolic health and fat loss Episode 192: How hormones affect your training (the menstrual years) Episode 185: HITT training for fat loss and metabolic health

SHOW NOTES “How long will it take to get the results I want?” I get asked this a lot. In today's episode, I talk all about timelines! How long it actually takes, how to powerfully measure your progress and why having a plan and strategy that has a timeline of years is really important. I talk about key milestones to work towards and what to do when you feel like you’re not making progress. WHAT YOU WILL DISCOVER How long it actually takes to get results Why I don’t measure progress in terms of time (days, week, months) A more powerful way to measure progress What determines how we move forward Key milestones to work towards to help you get more energy, build insane strength and create the body you love What to do when you feel like you’re not making progress FEATURED ON THE SHOW Conquer your first pull-up 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 PODCASTS Episode 85: How long does it take to get results? https://open.spotify.com/episode/75ydxQvuvUMycWnb0Q9eRm?si=1Db60FK5R8OCYPjEZk-Cqw Episode 74: The roadmap to results https://open.spotify.com/episode/5Yv1ZXVOuFSUSYLspI5Kki?si=EMoXj34bQCyj5np1jpLO2w

SHOW NOTES You’ve been told that sprint intervals are great for you as you age. They help fat loss and improve metabolic health. But you aren’t sure how to approach them. In today’s episode, I talk about the best sprint intervals for women and which produce the greatest results. I also talk about how to add them into your training program. WHAT YOU WILL DISCOVER What is true sprint interval training How it improves both your metabolic health and body composition The research on sprint interval training in women Which protocols produce the greatest reward for women How to include it into your training FEATURED ON THE SHOW Conquer your first pull-up 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 PODCASTS Episode 186: How to approach your training (exercise prescription for strength, plyometrics and HIIT) https://open.spotify.com/episode/3QRTaoBLTNGXVNyDJqOwiW?si=d019117291f04ee4 Episode 185: HIIT Training for fat loss and metabolic healthhttps://open.spotify.com/episode/09yyxYQWf5W2EVZJMWtdJf?si=ac58c388a21f4b9c

SHOW NOTES When it comes to training one of the hardest things is knowing what to do. But what’s even harder is knowing how to fit it all in - how to balance it - I call it ‘finding your sweet spot’. In today’s episode, I talk about finding your training sweet spot and how you can create your ideal training practice using it. New groundbreaking research and work is showing that our 30s and 40s are the sweet spot to prepare well for the perimenopause and menopause transition. WHAT YOU WILL DISCOVER What is your training sweet spot How to find your training sweet spot How to create a well-balanced exercise program The hormonal changes that happen during our 40s and 50s and how to create an exercise program that support these changes The three pillars of training that are essential in our training program FEATURED ON THE SHOW About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

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

SHOW NOTES In today’s episode, I’m joined by Christine Yu. Christine is an award-winning journalist. She writes about sports, science, and health. She especially loves telling stories about the intersection of sports science and women athletes, so she wrote a book about it - 'UP TO SPEED: The Groundbreaking Science of Women Athletes'. I read her new book ‘Up to Speed’ earlier this year. It inspired a few podcasts during my podcast sprint and as soon as I finished it I jumped into my email to ask Christine if she’d come on the podcast to talk about her work and book. So, kindly accepted my invitation and we sat down one afternoon over a hot drink and had a chat about the new groundbreaking science of women athletes and how it's changing how we play the game. WHAT YOU WILL DISCOVER How Christine became a journalist writing about women’s sports Why Christine is passionate about diving into “taboo topics” instead of avoiding them The books and experiences that inspired her book, Up to Speed The biggest thing she learnt during her research and writing when it comes to females in sport Her experiences of being an active woman and training in her 40s Why have women been neglected and misrepresented by the sports science field and what’s the impact of this? What can we do to close this gap How the latest science can help women achieve their athletic potential The importance of both qualitative and quantitative research when it come to females and training The books and experiences that inspired ‘Up to Speed’ The process of writing her book - how she approached it and what surprised her the most when researching and writing it Is it really downhill after 40? - what it means to be a lifelong athlete (what facilitates our ability to be physically active and what gets in the way of it). Her next project FEATURED ON THE SHOW Christine Yu Website https://www.christinemyu.com Christine Yu Instagram https://www.instagram.com/cyu888/ Christine Yu ‘Up to Speed’ Book https://www.amazon.com/Up-Speed-Groundbreaking-Science-Athletes/dp/0593332393/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

SHOW NOTES In today’s episode, I do part two of a hot Q&A episode. Here's what you'll discover: What do I mean when I talk about reinvention and creating your second life What does a perfect training practice space look and feel like When’s the best time to get a massage Why fasting is more stressful for women than men How to improve your sleep FEATURED ON THE SHOW Dr Stacy Sims Article https://www.drstacysims.com/blog/You_are_an_athlete_and_you_shouldn’t_practice_intermittent_fasting Dr Andrew Huberman - Sleep toolkit: Tools your optimising sleep https://hubermanlab.com/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing/ Matthew Walker Why we sleep book About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 RELATED PODCASTS Episode 122 Q&A Special (How I use my whoop, how alcohol affects hormones & how to breathe and brace during lifts) Episode 144 Q&A (time: 40:55 - CrossFit and Low LEA) https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000581081274 Episode 143: Q&A special part 1 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580672318 Episode 34: Why I don’t recommend fasting https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000474105738

SHOW NOTES In today’s episode, I do a hot Q&A episode. Here's what you'll discover: What I think about my whoop and what I’ve learnt after wearing it for a year The impact of alcohol on hormones How should you breathe and brace for your lifts FEATURED ON THE SHOW Huberman lab podcast: What Alcohol Does to Your Body, Brain & Health https://hubermanlab.com/what-alcohol-does-to-your-body-brain-health/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 RELATED PODCASTS Episode 144: Q&A special part 2 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000581081274 Episode 143: Q&A special part 1 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580672318 Episode 135: Preventing and overcoming pelvic floor dysfunction with Vagina Coach Kim Vopni https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000576191288 Episode 86: How to get more out of our training with Dr Caity Haviner https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=100053874331

Show notes In today’s episode, I talk with Nat Kringoudis (AKA the hormone revolutionist). Nat is a health care practitioner who has over 20 years of experience, Author, Speaker and all-round natural fertility expert. She’s also the founder of Melbourne women’s health clinic, The Pagoda Tree, creator of Yo’Nuts and producer of HealthTalks TV and most recently 2 x Best Selling Author with her new book Beautiful You. But what does she r_eally _do? She makes women’s hormones happy. I wanted to put Nat in the hot seat to talk about hormone testing and how to understand your lab test results. WHAT YOU WILL DISCOVER Nat’s powerful work revolutionising women’s hormones PCOS and how to understand and treat your symptoms The three different types of hormone testing The pros and cons of blood tests What to look for when testing hormones How do we understand our lab tests What to do if the blood test comes back 'normal’, but you don’t feel ‘fine’ Why you don’t feel fine even though your blood tests say otherwise Hormone changes during perimenopause and menopause How to support our hormones during our 40s and 50s Hormonal support and HRT Nat’s membership and masterclasses Featured on the show Nat Kringoudis Instagram https://www.instagram.com/natkringoudis/ Nat Kringoudis Website https://linktr.ee/natkringoudis Nat Kringoudis Membership https://natkringoudis.thrivecart.com/the-membership-x-nat-kringoudis/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Show notes In today’s episode, I talk about the cultural change that’s causing us to be more stressed than ever and why when we hit our 40s we feel like we’ve been ambushed by stress. I talk about the idea of ‘old game versus new game’ when it comes to our health and fitness and how new groundbreaking research is changing how we ‘play the game’ as women. WHAT YOU WILL DISCOVER The cultural change that’s causing us to be more stressed than ever Why when we hit our 40s we feel like we’ve been ambushed by stress Outdated beliefs about ageing and menopause The new groundbreaking research that’s change how we ‘play the game’ as women How to prepare well for menopause and beyond (our ‘second life’) Why you need to get clear on who you need to become to age powerfully Why you need to stop blaming perfectionism for not doing the work Your invitation into Warrior School Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Show notes When you think about self-discipline do you think about punishment, restriction, and being boring? What if I told you that self-discipline isn’t any of those things? It’s actually about freedom, adaptation, novelty and the biggest acts of self-love you can give yourself… Blows your mind to think of it that way, doesn’t it? In today’s podcast episode, I talk about getting clear on your future self and why being disciplined and pushing yourself above your baseline is an act of self-love. I offer you a different way to look at discipline and the importance of setting standards for yourself. I share how to know if you are ‘on the right path’ and why so many of us having trouble with commitment. WHAT YOU WILL DISCOVER Why you need to push yourself above your baseline Getting clear on your future self How stoicism views self-discipline Why self-discipline isn’t about being restrictive, non-spontaneous, and boring The importance of setting standards for yourself Why I don’t agree with the big movement around self-acceptance and self-love What self-acceptance means to me How to tell if you’re on the right path The importance of patience, small constant actions and high-value future decisions Why do we have trouble committing to things and how we can overcome it Your invitation to Warrior School Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 218: Recap of Confidently Ever After Tour (finding your baseline) https://open.spotify.com/episode/2fQQIMSYOILu4owGZHF59x?si=976d91358a6349e6 Episode 202: Adaptability and being unbeatable https://open.spotify.com/episode/7HSEaOkCt0hVakDYKusVAC?si=a4c6e7a8d4804dc2 Episode 196: Personal responsibility, taking ownership and regulating ourselves https://open.spotify.com/episode/4FrhHL0fFw8bDTlSslQIPa?si=e1a5508bade8485f Episode 177: Claiming your wins and demanding more from yourself https://open.spotify.com/episode/1YJxPINn6YnUHdVTf7rDK0?si=d4fc785b492f49dc Episode 165: The importance of an elegant mind (the Warriors mindset) https://open.spotify.com/episode/1dA8ZfL50ZDN4iSnhDnVw5?si=b7f6fbb0ef8047fd

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

Show notes In today’s episode, I talk about resistance and readiness. A lot of us won’t take action because we feel we aren’t ‘ready’. These feelings of doubt, fear, overwhelm, and confusion produce an overall feeling of unpreparedness. I talk about why we don’t have to feel great, sure, less overwhelmed or ready to take action. I share my process for producing urgency and taking action. WHAT YOU WILL DISCOVER How I look at resistance and readiness Why do you struggle to take action How focusing on energy and behaviour helps override emotions How focusing on energy and behaviour helps us take action The role of self-confidence in helping us feel ready My process for overcoming resistance, producing urgency and taking action Things I’ve done before I was ready Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 188: The power of trying it on https://open.spotify.com/episode/2x7IXk2hhKxlLON8c9tXB0?si=cfdd3994927e4e24 Episode 167: How do know if you are on the right track and why the all-or-nothing approach won’t work https://open.spotify.com/episode/6WgjH6qbOLLGJJwGq0lT1r?si=0498d57b2ee94e76 Episode 163: What the journey to results really looks like https://open.spotify.com/episode/7AH9X9DSWUFuzf9F758w5T?si=53b8c90b637248c8 Episode 153: How to overcome uncertainty and enjoy the process https://open.spotify.com/episode/14p7weMKaDJ3hReuX6An2I?si=d774dab00d214d4d Episode 134: The one skill every woman needs (how to manage your mind) https://open.spotify.com/episode/60RTg12ifPd7Sczuag1nUz?si=c76404e7e7cb4648 Episode 133: How to believe in yourself and get turned on https://open.spotify.com/episode/5t9uhKlFVVUiSFGEK1wkKn?si=46bc74a20fbc4fa7

SHOW NOTES Did you know that your fertile window can be up to six-nine days long? And that you can take control of your fertility and conception by tracking some key biomarkers. My guest today, is Jessie Brebner. Jessie is a certified Symptothermal Method Instructor with the Natural Family Planning Teachers Association of the United Kingdom. Combining her passion for natural birth control, natural conception and the Symptothermal Method with her creative flare, she created and developed Fertility Charting Journals – one of the first high-quality, hard-backed A4 journals designed specifically for users of Fertility Awareness-Based Methods (FABMs) to chart their menstrual cycles. Jessie spends her life raising a little human and working with people from all around the world to de-mystify the menstrual cycle. She provides comprehensive, evidence-based education, resources and guidance to her clients as they transition off hormonal/non-hormonal contraceptives and onto the Symptothermal Method. Jessie can fully support you whether you are trying to conceive, trying to avoid pregnancy, or are interested in using the Symptothermal Method to track your hormonal health. WHAT YOU WILL DISCOVER Jessie’s story and work The Symptothermal Method Our fertility window (it’s longer than you think!) How effective is FAM compared to the pill Fertility biomarkers and Charting tools Why there’s no such thing as a late period Why some women don’t have the “perfect textbook cycle” Jessie’s thoughts on the ‘new over-the-counter pill’ Jessie’s work, resources and courses FEATURED ON THE SHOW Fertility Charting Instagram https://www.instagram.com/fertilitycharting/ Fertility Charting Website https://fertilitycharting.com.au/start-here/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

SHOW NOTES In today’s EP, I’m joined by Madisen (AKA The Gut Goddess). Madisen has a Master of Science in Holistic Nutrition and is Primal Health Coach. She spent a decade of her life trying to ‘heal her gut’ - doing all the restrictive gut healing diets (everything from vegan to carnivore), spending thousands of dollars on supplements, and bouncing around from practitioner to practitioner, all to be left with lingering bloating, loose stools, acne, fatigue, a long list of foods to avoid and no hope she would ever feel normal again. In 2016, she completed started her Master of Science in Holistic Nutrition, and soon after started working with a coach. It was during this time that she learned all about the nervous system, hormones, stress and metabolism and how they ALL impact the gut. She now helps people heal their gut through her group coaching program and one-on-one coaching. WHAT YOU WILL DISCOVER Her gut story and work How the digestive system works How stress impacts the gut Diarrhoea and constipation Food foundations for gut health Five foundations in her gut healing approach Minerals and gut health How to gut impacts hormones Movement and gut health How you can work with Madisen FEATURED ON THE SHOW The Gut Goddess Instagram https://www.instagram.com/the.gut.goddess/ The Gut Goddess Website https://www.thegutgoddess.com Nourished Babes Podcast https://open.spotify.com/show/1o3EQ8sVj5tZdYdcOoi5kz?si=hGBJQ3u5SICOob0EC5Vvxw Gut Goddess Academy https://www.thegutgoddess.com/gutgoddessacademy Applications open end of August, 2023 About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Show notes What do results mean to you? What does winning mean to you? What does playing to win look like for you for the four months? What could stop you from achieving that? In today’s episode, I talk about our theme and mission for our next event inside of WS - Warrior Queen 2.0: Playing to Win. I discuss where I got the inspiration from, the definition of ‘play’ and ‘win’ and why they are important. I talk about the importance of playing the game (well) and why winning helps us stay motivated. WHAT YOU WILL DISCOVER Recap of Confidently Ever After Nashville What’s going on inside of Warrior School The importance of being adaptable and flexible What to do when things don’t go to plan Warrior Queen 2.0 - ‘play to win’ The definition of ‘play’ and ‘win’ and why they are important How we can play to win in our training (and lives) Four questions to help you win over the next four months (above) Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

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

**Show notes ** In today’s episode, I’m joined by one of the coolest women I know - Kitty Bloomfield. Kitty and I first connected a few years ago, online. We’ve been on each other’s podcasts multiple times and we chat several times a week via WhatsApp. One day over several long voice messages we decided to record a podcast on this topic! Kitty and I share the same worldview and belief systems when it comes to creating the body and life you want. I wanted to put Kitty in the hot seat to talk about why we need to be better at taking ownership of our choices and lives, how we can take more responsibility and how to overcome our fear so we can see what’s possible for ourselves and our lives. Kitty also talks about her limiting believes and how she makes decisions in her life. What you will discover Why comparison isn’t helpful The importance of taking ownership and responsibility How coaching can help you learn how to lead yourself more powerfully Kitty’s work with Greta to help her overcome limiting beliefs Playing to our strengths and being okay with the fact we aren’t good at everything How Kitty makes decisions in her life and why fear doesn’t hold her back The importance of having a powerful table The role of possibility in helping you achieve your goals Featured on the show Kitty Bloomfield Website https://www.nustrength.com.au Kitty Bloomfield Instagram https://www.instagram.com/kittyblomfield/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 196: Personal responsibility, taking ownership and regulating ourselves https://open.spotify.com/episode/4FrhHL0fFw8bDTlSslQIPa?si=6b0dbe8647f44492 Episode 177: Claiming your wins and demanding more form yourself https://open.spotify.com/episode/1YJxPINn6YnUHdVTf7rDK0?si=3345eb475e9a48f8 Episode 165: The importance of an elegant mind https://open.spotify.com/episode/1dA8ZfL50ZDN4iSnhDnVw5?si=75ff71159eb44fd5 Episode 153: How to overcome uncertainty and enjoy the process https://open.spotify.com/episode/14p7weMKaDJ3hReuX6An2I?si=b5f7b55b3c344cf3 Episode 134: The one skill every woman needs (how to manage your mind) https://open.spotify.com/episode/60RTg12ifPd7Sczuag1nUz?si=591f0a44babc4a3e Episode 71: How to get stronger, leaner and healthier with Kitty Bloomfield https://open.spotify.com/episode/5shh2MJr2ybSdSxFUAQXiC?si=983edbe4d58142fa

**Show notes ** Have you ever felt just blah in your training? Are you feeling unmotivated to train? How do we stay motivated in our training so we can get the results we want? In today’s episode. I talk about motivation. I bring in ideas from my mentor Ester Perel to help us see how we can build a long-term committed relationship with training, that’s fun and gets us results. I talk about why most programs don’t work and what you need to do to stay motivated in your training. **What you’ll discover ** Why do we lose motivation? What do we need to do to help us stay motivated in our training Key elements in all relationships - passion, desire, playfulness, intimacy The importance of having structure AND novelty in your training Why a lot of programs don’t work Getting clear on your expectations and how you’ll meet those in your training How to cultivate pleasure in your training Why do we need to do the boring work Featured on the show Esther Perel https://www.estherperel.com About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Show notes In this today’s episode, I talk about key supplements for health and performance. I talk about the benefits of liver and oysters and the importance of minerals. I share the current research on dietary supplements for performance, particularly in women, and if, or how, we should supplement during the luteal phase of our menstrual cycle. WHAT YOU WILL DISCOVER Benefits of liver and oysters Importance of magnesium, sodium and potassium Dietary supplements for performance (caffeine, creatine, beta-alanine) How should women supplement during the luteal phase? *Disclaimer - The Warrior School podcast is for general informational purposes only. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please consult your primary healthcare practitioner for support and advice. Featured on the show Satureé https://www.saturee.com.au Satureé Affiliate Code and Link Code: WARRIORSCHOOL Link: https://lddy.no/1go0u Realfoodgangstas (Eastwest healing) https://www.instagram.com/realfoodgangstas/ Loren De La Cruz (Innate Fertility) https://www.instagram.com/innate_fertility/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 151: Fertility, progesterone and minerals with Loren De La Cruz https://open.spotify.com/episode/7nEZywf66XfALVKSRuCNnQ?si=9RFlWkm9QqWek2dLw_A2NA

**Show notes ** Have you ever said to yourself that if you aren't able to do something perfectly, it's not worth doing it at all? This is an example of ‘all-or-nothing’ thinking. All-or-nothing thinking is incredibly common, especially when it comes to health and fitness. But often, it’s not very helpful. In today’s episode, I talk about why all-or-nothing thinking is common, but not helpful and how chasing perfectionism can stop us from taking action. I also share some common examples of all-or-nothing thinking and I give you some hot tips to help you change your mindset around your training and health. What you will discover Understanding what ‘All-or-Nothing’ thinking is Why All-or-nothing thinking is common How perfectionism can stop us from taking action Common examples of ‘All-or-Nothing’ thinking when it comes to fitness and nutrition What you can do to change your mindset so you can achieve your goals Learn what ‘and’ thinking is and how it could help you shift your mindset How to confidently adapt and modify your training, food and plans for long-term success Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 188: The power of trying it on https://open.spotify.com/episode/2x7IXk2hhKxlLON8c9tXB0?si=cfdd3994927e4e24 Episode 167: How do know if you are on the right track and why the all-or-nothing approach won’t work https://open.spotify.com/episode/6WgjH6qbOLLGJJwGq0lT1r?si=0498d57b2ee94e76 Episode 163: What the journey to results really looks like https://open.spotify.com/episode/7AH9X9DSWUFuzf9F758w5T?si=53b8c90b637248c8 Episode 153: How to overcome uncertainty and enjoy the process https://open.spotify.com/episode/14p7weMKaDJ3hReuX6An2I?si=d774dab00d214d4d Episode 134: The one skill every woman needs (how to manage your mind) https://open.spotify.com/episode/60RTg12ifPd7Sczuag1nUz?si=c76404e7e7cb4648 Episode 133: How to believe in yourself and get turned on https://open.spotify.com/episode/5t9uhKlFVVUiSFGEK1wkKn?si=46bc74a20fbc4fa7

Show notes Q - “As a coach, how do you lead your clients when they feel they don’t have the capacity to change their energy leaks? i.e.: Relationships, kids, work, finances. As in, they can’t see a way out of their stress” AND Q - “What if you can see that a client is stressed but won’t acknowledge it or adapt? Would it be asking them how her food intake, sleep, etc., to get them to dig deeper?” I was asked these two questions last week, so I thought I’d jump on and record my answers. In today’s episode, I talk more about stress. I share more about how I help women acknowledge and understand stress. I also talk about how to measure stress, the importance of resilience and energy. What you will discover What I’m doing in my training right now How I lead women when they feel they don’t have the capacity to change their stressors? How I help women acknowledge and understand their stress What is health? Different stress conditions How to acknowledge and adapt to stress Looking at how we are “actually living” The importance of resilience The importance of fun Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 205: How can I support myself in times of stress https://open.spotify.com/episode/3UFqvp7hL91O8r7VHXi9XY?si=bcef31a5756e4086 Episode 202: Adaptability and being unbeatable https://open.spotify.com/episode/7HSEaOkCt0hVakDYKusVAC?si=795fb57146ff4cb7 Episode 186: How to approach training (exercise prescript for strength, plyometrics and HIIT) https://open.spotify.com/episode/3QRTaoBLTNGXVNyDJqOwiW?si=58133b43c6ec4d6d

Show notes In today’s episode, my guest is Libby Wescombe. This is Lib’s fourth time on the Warrior School Podcast. One of the hardest things when it comes to training is knowing what to do, but what’s even harder is knowing how to approach it - how to fit it all in, in a balanced and supportive way. So, I pulled in Lib to talk about the importance of a well-balanced exercise program and how you can approach it in a way that works for you and your life. What you will discover The importance of a well-balanced exercise program What is a well-balanced exercise program How to incorporate strength, cardio and HITT into your training The importance of aerobic conditioning The role of cardio in promoting muscle hypertrophy The importance of speed and power training for women over 40 How much exercise do you need for health and results The minimum effective dose to still get benefits How to fit them all into your training plan in a balanced and supportive way Featured on the show Libby Wescombe Website https://libbywescombe.com/your-monthly-fuel-about-page Libby Wescombe Instagram https://www.instagram.com/libbywescombe/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Previous podcasts with Libby Episode 142: How to confidently modify and progress your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596 Episode 104: Why you’re not making progress in your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960 Episode 80: How to build muscle with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000530211023

**Show notes ** Have you ever wondered if you should change how you eat during different phases of your cycle? Do you get extra hungry the five to seven days before your period starts? Or does training sometimes feel a little harder during certain parts of your cycle? In today’s episode, I talk about caloric and macronutrient needs during the menstrual cycle. I discuss the hierarchy of nutritional needs, how much you should eat, and the macronutrient requirements during the follicular and luteal phases of your cycle. I also share some key supplements that can help you train and perform across your cycle. What you will discover The Hierarchy of nutritional needs for female athletes The different caloric and macronutrient needs during the menstrual cycle Caloric intake considerations across the cycle Carbohydrates throughout your menstrual cycle Importance of Adequate Fat for menstrual function Protein throughout your cycle Do you need to supplement during your cycle? Featured on the show Referenced studies Gorczyca AM, Sjaarda LA, Mitchell EM, Perkins NJ, Schliep KC, Wactawski-Wende J, Mumford SL. Changes in macronutrient, micronutrient, and food group intakes throughout the menstrual cycle in healthy, premenopausal women. Eur J Nutr. 2016 Apr;55(3):1181-8. doi: 10.1007/s00394-015-0931-0. Epub 2015 Jun 5. PMID: 26043860; PMCID: PMC6257992. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6257992/ Wohlgemuth, K.J., Arieta, L.R., Brewer, G.J. et al. Sex differences and considerations for female-specific nutritional strategies: a narrative review. J Int Soc Sports Nutr 18, 27 (2021). https://doi.org/10.1186/s12970-021-00422-8 https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00422-8 Sixtus Aguree, Laura E. Murray-Kolb, Francisco Diaz & Alison D. Gernand (2023) Menstrual Cycle-Associated Changes in Micronutrient Biomarkers Concentration: A Prospective Cohort Study, Journal of the American Nutrition Association, 42:4, 339-348, DOI: 10.1080/07315724.2022.2040399 https://www.tandfonline.com/doi/full/10.1080/07315724.2022.2040399 About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcast episodes Episode 192: How your hormone affect your training (menstrual cycle years) Episode 169: Becoming a macro tracking maverick with Libby Wescombe Episode 168: What to eat before and after training Episode 129: How to fuel before and after training to get stronger and build muscle

Show notes How can I support myself in times of stress? One of my warriors asked this question last week on her momentum call. So, in today’s episode, I talk about stress, its impact on our hormones and physiology and how we can better support ourselves during times of higher stress. I share an easy framework that you can use to help support yourself during times of stress What you will discover What is stress Acute versus chronic stress The umbrella analogy and energy leaks The top five tools to help you manage stress Additional tools to help you manage stress Supplementation for stress How to change your training during times of stress Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 203: How to thrive as a busy modern woman with Nicke Hursthouse Episode 170: How to know if you should workout or take a rest day (and the impotence of energy stacking) Episode 132: How to understand and control your hormones with Jeanne Rubin Episode 133: Is your foundation strong enough to support your vision? Episode 69: Is stress sabotaging your training with Jeanne Rubin

**Show notes ** Do you dread those last 5-7 days before you get your period? Does PMS stop you from training? In today’s episode, I talk about training and performing through PMS. I talk about why we experience PMS, how PMS can impact your training and performance and how to reduce the effects of PMS so you can train and feel great. I also share a PMS cocktail that can help you conquer PMS. What you will discover What is premenstrual syndrome? Why some women experience PMS The role of estrogen and progesterone on PMS How PMS impacts your training and performance How cycle-related symptoms influence perceived exercise performance and recovery How to manage PMS so you can feel great and train Foods to eat and avoid during the second phase of your cycle Dr. Stacy Sims PMS cocktail Featured on the show Dr. Stacy Sims Article on PMS https://www.drstacysims.com/blog/training-and-racing-through-pms The Impact of Menstrual Cycle Phase on Athletes’ Performance: A Narrative Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916245/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

**Show notes ** In today’s episode, I’m joined by fellow Dietitian Nickie Hursthouse. Nicki and I first met over a decade ago during our Masters in Dietetics, In Melbourne Australia. Nickie Hursthouse is a New Zealand Registered Dietitian, who lives, with her husband and daughter in NZ. She is also a registered yoga teacher. In our conversation today. I wanted to put Nickie in the hot seat to talk about stress and gut health. After years of working in the clinical setting, she felt unsatisfied. So, she left and has been building her business over the last few years. Nickie, now helps busy women manage stress and overcome gut problems. You can download her free “THE ULTIMATE WOMEN’S GUT HEALTH GUIDE.” What you will discover Nick’s story and background - how we meet and her work as a Dietitian over the last 10 years Why she’s taking a more unconventional approach as a Dietitian to help women The modern woman ‘iceberg’ How stress affects your gut Signs of an unhappy gut How to support the gut and manage stress as a modern women The importance of movement to manage stress The modern woman program - how she helps busy women nourish their body and mind through nutrition, mindset & physiology Featured on the show Nickie Hursthouse Instagram https://www.instagram.com/nickiehursthouse/ Nickie Hursthouse Website https://www.nickiehursthouse.com How to Thrive podcast https://www.nickiehursthouse.com/podcast About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 126: How to have a healthy gut using a nervous system approach with Jessica Ash https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569432044 Episode 69: Is stress sabotaging your training with Jeanna Rubin https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000516894182

**Show notes ** I just finished reading “Carrie Sotto is Back” By Taylor Jenkins Reid. There’s this quote at the start of the book - “But she’s also hugely adaptable. When you play her, you’re playing somebody who is adjusting on the fly, tailoring their game to your specific weakness. That’s what makes her unbeatable” In today’s episode, I talk about adaptability. When you are hugely adaptable and know how to adjust on the fly, tailoring your training to what your body is telling you, and what's going on in your life, you are unbeatable. I talk about the definition of adaptable and the importance of balancing structure and organisation with fluidity and adaptability. I give you examples of how to adapt your training to different conditions. I also speak about attention and giving training and health 80% of your attention What you will discover The definition of adaptable Why it’s important to be Adaptable The 80% attention rule Why do we need to stop trying to make things convenient when it comes to health and training The balance between structure and organisation and fluidity How we adapt to different conditions Understanding how to modify and progress training Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 201 How to nurture our children’s relationship with food Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe

Show notes In today’s episode, I sit down over a hot drink with Alice Zaslavsky. Alice is full of beans; literally. I’ve known Alice for over a decade. We first meet at CrossFit St Kilda. We had the same coach, Jules. And her husband, Nick, is an Osteopath and treated me for many years while I was lifting. Alice is Known for her energy, empathy, enthusiasm, and her strong liking for veggies. She combines a teacher’s heart with a voracious appetite – for food, and for culture. An award-winning author, broadcaster and ‘Vegelante’, she’s the host of ABC Radio Melbourne’s Saturday Breakfast, and resident foodie on ABC TV’s News Breakfast program. Her vegetable bible, In Praise of Veg, is an international sensation, winning accolades around the globe. In Praise of Veg has been published in 11 countries, winning the 2021 ABIA for Best Illustrated Non-Fiction, along with medals and accolades in Germany, The Netherlands and the UK. She’s just plated up her next hit, The Joy of Better Cooking, to give every would-be cook a sense of confidence and freedom in the kitchen – no matter their age or ability. Today we talk about 'how to nurture our children’s relationship with food' What you will discover Alices Story (from History Teacher to Masterchef to author, writer, broadcaster, and Mama) How do we help connect our kids more powerfully with food? How do we get kids interested in vegetables? Raising fussy eaters - what do we do?! The Zaslavsky Method - how she's nurturing her daughter's relationship with food Alice’s work, books and upcoming events in her world Featured on the show Alice Zaslavsky Website https://alicezaslavsky.com Alice Zaslavsky Instagram https://www.instagram.com/aliceinframes/ Cookbooks https://shop.alicezaslavsky.com Tiny Tasters https://www.abc.net.au/radionational/programs/lifematters/tiny-tasters/101533726 Solid Starts https://www.instagram.com/solidstarts/ Kids food explorers https://kidfoodexplorers.com Phenomenom https://phenomenom.com.au About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 148: How to talk to our daughters about food and their bodies https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000583746663

Celebrating 200 episodes Happy Fourth Birthday Warrior School Podcast! Today's episode is the 13th episode of my podcast sprint. Over the last 16 days, I sprinted to get to episode 200 to celebrate the WS podcast's birthday today. I did 13 episodes in 16 days. It was wild, hard and so much fun. In today's episode, I speak celebrate getting to 200 episodes and I also talk about how we 'stay on course' when things get hard and we want to give up. Thank you for listening. Thank you for being here. Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

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

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

**Show notes ** Have your boobs ever gotten in the way during exercise? Do you experience breast pain or discomfort when training? Have your boobs ever stopped you from training or participating in sports? In today’s episode, I talk about breasts and their impact on training and performance. I talk about the anatomy and structure of the breast, the history of the bra and what the current research is showing when it comes to breast health, exercise and performance. What you will discover How my breasts have impacted my training The anatomy and structure of the breast History of the bra Breast health and exercise Current research on breast health and bras What makes a good sports bra Choosing a sports bra Difference between compression and encapsulation The future of bras Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Sports Bra Fitness booklet https://ro.uow.edu.au/cgi/viewcontent.cgi?article=1023&context=uowbooks Sports Medicine Australia https://sma.org.au/resources/injury-fact-sheets/exercise-and-breast-support/ Research Group in Breast Health https://www.port.ac.uk/research/research-groups-and-centres/research-group-in-breast-health Up to Speed by Christine Yu https://www.amazon.ca/Up-Speed-Groundbreaking-Science-Athletes/dp/0593332393

Show notes This is a repost of an older episode on taking responsibility and ownership I did back in September 2021. I talk about the importance of regulating ourselves and why only being on the journey to get to the destination doesn’t work, how getting clear on your values and what you want will help you on the journey, the expectation reality gap, and I share four steps that you can take to help you take responsibility and ownership of your life and journey. What you will discover - The definitions of Personal responsibility, ownership and self-regulation - The importance of regulating ourselves and having a strong nervous system Why just focusing on the outcome doesn't work - The expectation reality gap - How to practice taking responsibility and ownership Four steps to help you take responsibility and ownership of your life and journey Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

**Show notes ** Walking is a powerful way to connect to ourselves and the environment. But do we really need to get 10,000 steps every day? In today’s episode, I answer that big question! I talk about the current exercise guidelines and research on exercise and walking. I share some specific recommendations around walking, aerobic work, strength training and HIIT training to help you plan your training. I also talk about my walking practice and how I plan my training. What you will discover My take on walking and why I walk every day What the current exercise guidelines say for health and longevity The research behind walking 10,000 steps a day How many steps we should be walking Clear guidelines for you to follow when it comes to walking, zone 2, strength training and HIIT Recommendations to help you plan your training Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Australian Exercise Guidelines https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years Referenced research studies Saint-Maurice PF, Troiano RP, Bassett DR, et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020;323(12):1151–1160. doi:10.1001/jama.2020.1382 Lee IM, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019 Aug 1;179(8):1105-1112. doi: 10.1001/jamainternmed.2019.0899. PMID: 31141585; PMCID: PMC6547157. Peter Attia https://peterattiamd.com

**Show notes ** In this three-part series, I talk about how hormones affect your training. Part one is looking at hormones and training during the menstrual cycle years. Part two will look at hormonal changes and training during pregnancy and postpartum and part three will look at perimenopause and menopause. In today’s episode, I talk about the hormonal changes that happen during the menopause transition and how that affects our training. I also share some strategies to help you plan your training during this phase. To dive deeper into this topic make sure you listen to the related podcast episodes below. What you will discover - What happens leading up to menopause - What is menopause - The hormonal shifts that happen during perimenopause and menopause - How the change ratio of hormones affect our training, body composition and recovery - Body composition changes - How to train during this season of your life What to focus on if you're on the other side of menopause Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 186: How to approach your training (exercise prescription for strength, HIIT and plyometrics https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000616072799 Episode 185: HIIT training for fat loss and metabolic health https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000613781811 Episode 184: The power of plyometrics on body composition and metabolic health https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000613386685 Episode 182: Training in your 40s, 50s and beyond https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000612497509 Episode 180: Perimenopause, body composition changes and supplementation with Dr. Stacy Sims https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000611594965

**Show notes ** In this three-part series, I talk about how hormones affect your training. Part one is looking at hormones and training during the menstrual cycle years. Part two will look at hormonal changes and training during pregnancy and postpartum and part three will look at perimenopause and menopause. In today’s episode, I talk about the hormonal, anatomical and physiological changes that happen during pregnancy and postpartum and how they affect training. I share the exercise guidelines and recommendations for pregnant women and give you some strategies to use to support your training during this season of your life. What you will discover The energy, hormonal, anatomical and physiological changes during pregnancy How pregnancy may affect training in the first, second and third trimesters Effects of exercise on the mother (benefits) Exercise recommendations and guidelines Postpartum and retiring to training guidelines and recommendations Strategies to support you in this season Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Dr. Stacy Sims Microlearning Pregnancy https://www.drstacysims.com/microlearning ACOG guidelines https://www.acog.org/news/news-releases/2020/03/acog-releases-updated-guidance-on-exercise-in-pregnancy-and-postpartum Related podcasts Episode 150: Fertility, progesterone and minerals with Loren De La Cruz https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000586896194 Episode 135: Preventing and overcoming pelvic floor dysfunction with Vagina Coach Kim Vopni https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000576191288 Episode 87: Conscious conception with Loren De La Cruz https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000539820738 Episode 38: Training, pregnancy and the pelvic floor with Lizzy Crouch https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000477230562

**Show notes ** In this three-part series, I talk about how hormones affect your training. Part one is looking at hormones and training during the menstrual cycle years. Part two will look at hormonal changes and training during pregnancy and postpartum and part three will look at perimenopause and menopause. In this episode, I talk about the different phases of the menstrual cycle and the hormonal changes that happen during the cycle. We look at the difference between performance and training and how our hormones can affect training, performance and recovery. I give you some strategies to use to support your training during each phase of your cycle. What you will discover The different phases of the menstrual cycle The hormonal changes during the cycle The difference between performance and training How hormones affect training and recovery Fuelling during the cycle Strategies to implement during your cycle to support your training Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Dr. Stacy Sims https://www.drstacysims.com Related podcasts Episode 31: Stress and your cycle Episode 39: Your cycle is a TOOL for your training Episode 59: Training the week before your period Episode 61: Tracking your training and cycle for best results

Last week I put out a request on the gram for podcast topics to support my podcast sprint. I had a few women want to know more about me and my life. So, in today’s episode, I share a little bit of the “behind the scenes” of my life. What you will discover What's going on in my world My hobbies, or activities that bring me life and joy What's creating friction for me right now What am I looking forward to this year My all-time favourite books What is inspiring me right now Values Morning and nighttime routines How Karson and I met Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Episode 161: How to build more confidence through character design and personal brand with Ruby Marsh https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000598062485

**Show notes ** Do you have people in your life that give you good advice? That push and support you? That give you feedback? In today’s episode, I talk about why we can't do it alone and the importance of having a board of directors to help us move toward our vision and goals. I share who's on my table and the role they play and why you need to build your table. What you will discover The importance of building and designing your table Creating your board of directors Deciding who you want to sit at the table with? Why you need to put women who have done what you want on your table Who I put at my table Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 179: How to ask for what you want

**Show notes ** Over the next 15 days, I'm recording 12 podcasts to get to EP 200 for The Warrior Schools' fourth birthday. In today’s episode, I talk about challenges and 'sprints'. I think challenges get a bad rap. Most people don't like them. Let's thank the fitness industry's 6-or 12-week weight loss challenges for that. I think we’ve been scarred. But what if we got it wrong? What if ... Sprints actually help us break through old stories and beliefs. Help us throw out ‘how it should be', and push us to create our own rules. Make us realize that we can't always wait until we "feel like it" to take action. Helps us shorten the long way home? Or what if the long way home is full of shorter sprints? Help us build more capacity. Give us an opportunity to "try something new on"... I talk about the importance of doing sprints in your life, training and business and how they can help you start, create momentum, focus and confidence. What you will discover What are challenges and sprints The importance of sprints How sprints can help you create momentum, focus and confidence The importance of energy and enthusiasm during sprints Why pushing hard for short amounts of time can help us progress faster Shortening the long way home My current 'podcast' challenge Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Episode 188: The power of 'trying it on' https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000617285918

**Show notes ** Are you afraid to try something new because it might not work out, you might fail at it, look silly, or be judged? In today’s episode, I talk about the importance of embracing a ‘try it on’ attitude when it comes to your training (and life). The only way we are going to know if something ‘fits’ for us, is by trying it on - to see how it feels, to see if we like it, to see what happens… So, go! Try something new on this week! What you will discover The importance of embracing a ‘try it on’ approach The key to doing ‘try it on’ work - when and how to do it Why you need to figure out what works for your body. Things I’ve tried on before How we use the ‘try it on’ approach in Warrior School How to tell when to ‘take something off’ Featured on the show Learn more about Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Follow Amy on Instagram https://www.instagram.com/amykatebowe/ Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

**Show notes ** In today’s episode, I am joined by Warrior Woman Nicole McGill. Nicole is an amazing hand balancer, but two years ago she fell and tore her labrum and bicep tendon in her right shoulder. Just over a year ago, Nicole had shoulder surgery to repair it. In this episode, she shares her rehabilitation journey over the last 12 months and how she went from not being able to hold a barbell on her back and in her hands to squatting and deadlifting 90kg! Nic also shares some HOT words of wisdom and advice for women who are struggling with an injury or their training. What you will discover Nicole’s shoulder injury and rehabilitation journey How she went from not being able to lift her arm to returning to hand balancing Her biggest learnings and insights over the last 12 months after her surgery Her PRs (AKA the results she got in the twelve-week WQ challenge) How she rebuilt her confidence to train, lift heavy weights and push herself again after surgery Her three biggest pieces of advice to women who feel stuck with their training Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts Episode 183: Overcoming back pain, getting strong and having fun with Meg Thomasson https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000612889553 Episode 181: Training around limitations, leg pressing 330lbs and feeling more confident with Shannon Dalby https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000611982440 Episode 178: Form zero strength training to training four days a week with Tina Albrecht https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000610726260 Episode 176: Meeting herself with compassion and learning to trust the process with Nadine Allaham https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000609651232 Episode 175: Squatting 190lbs and deadlifting 210lbs and learning to respect her body with Meg Meredith https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000609079807 Episode 174: Squatting and deadlifting 200lbs and having fun in her training with Leah Rife https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000608623092 Episode 130: How to move through pain and injury https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000571020747

**Show notes ** One of the hardest parts of training is knowing what to do. But what’s even harder than that is knowing how to approach it - when to fit it all in, how to do it in a way that works with your body and life. Right?! In today’s episode, I talk about how to approach your training. A lot of women I work with are Mamas, have big jobs/careers, busy lives, families etcetera. So, energy and time are hot commodities. Women now know that they need to strength train to support their hormones, bones and metabolic health. Now, they are also being told to jump, sprint and do zone 2 work. But the big question is… How do I fit it all in? In today’s EP I give you a clear exercise prescription to follow to help you ‘fit it all in’… And not just in a throw it together kinda way, in an intelligent way that works with your body and lifestyle. WHAT YOU WILL DISCOVER Why women need to do aerobic work, strength training, plyometrics and HIIT How to know where to start How to prioritise your training How much do we need to train to get results How do you fit everything into a week? And What does it look like Examples of how I program strength training, plyometrics and HIIT work Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715 Related podcasts EP 166: Where do I start? (how to start training again after having time off) EP 163: What the journey to results really looks like EP 172: Strength Training 101 (the why, what and how) EP 184: The power of plyometrics for body composition and metabolic health EP 185: HIIT training for fat loss and metabolic health

**Show notes ** One of the hardest things when it comes to training is knowing what to do. BUT. What's even harder is knowing how to approach it. How to fit it all in. In today’s episode, I talk about high-intensity interval training (HIIT) or sprint interval training (SIT). As women in our 30s, 40s, 50s and beyond we are told that we need to strength train. Now there are some new kids on the block - plyometrics and HIIT - that are shown to be beneficial for fat loss, metabolic health and speed and power in women. I talk about what TRUE HIIT training is and its benefits on body composition and metabolic health. I also share how to include it in your training. WHAT YOU WILL DISCOVER - How to approach your training What is true HIIT/SIT training The benefits of HIIT/SIT training on body composition and metabolic health Is HIIT/SIT great for perimenopause and menopause Where HIIT/SIT fits into your training How to HIIT/SIT train The recommended protocols for women to help lose fat Featured on the show About Warrior School Apply for Warrior School Dr. Stacy Sims Related podcasts Episode 184: The power of plyometrics on body composition and metabolic health Episode 182: Training in your 40s, 50s, and beyond Episode 180: Perimenopause, body composition changes and supplementation with Dr. Stacy Sims Episode 172: Strength training 101 Episode 100: Mastering menopause with Dr. Stacy Sims

**Show notes ** When was the last time you jumped, skipped or hopped? In today’s episode, I talk about the importance of plyometrics on muscle, bone and metabolic health. I discuss how it can positively influence our body composition and how to add it to your training routine. WHAT YOU WILL DISCOVER What happens to your muscle, bone and metabolic health as you age What are plyometrics The benefits of plyometrics on muscle, bone and metabolic health The role plyometrics play in helping body composition How to incorporate plyometrics into your training Where it sits on your training pyramid Where to start and how often you should be doing it Now go jump, Warrior! Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform