The Warrior School Podcast

Show notes In today’s episode, I talk to Warrior Meg Thomasson. Meg shares her biggest insights and learnings from the Warrior Queen Challenge and her training over the last 12 months. A year ago she had back pain and didn’t like to train. In the WQ challenge, she squatted 75kg - a 35-40kg PR! And she deadlifted 80kg. She also got 7 assisted chin-ups on the TOPS of her feet. Meg also dishes up some HOT words of wisdom and advice for the women who are struggling with their training. WHAT YOU WILL DISCOVER Meg’s biggest learnings over the last 12 months and from the WQ challenge Her PRs (AKA the results she got over the twelve weeks) How she built her confidence to train, lift heavy weights and push herself The importance of food preparation and being organised How she trained 4 times a week while travelling a lot for work The importance of tracking and the data 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 Listen to the other Warriors’ journeys and results - EP 174, 175, 176, 178 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252

**Show notes ** In your thirties, you may have trained hard and responded well, achieving your goals, and feeling good in your body, but by your forties, you notice things are harder. Then you reach a point in your later forties when it feels like your training and nutrition just aren’t workin’ for ya anymore. The biggest concern of women in their forties is that their body composition starts changing. They start storing fat in their abdomen. And they lose muscle (so they feel weaker) In today’s episode, I talk about what’s driving this change and how we can reduce abdominal adiposity. I also talk about how to train in your 40s, 50s and beyond. WHAT YOU WILL DISCOVER Why do women have an increase in abdominal fat in the 3-4 years before menopause What’s driving the change Insulins’ role in abdominal adiposity How to train in your 40s, 50s and beyond How strength training improves muscle mass, metabolic flexibility and body composition. Why you need to polarise your training Training at the top and low ends and their role in body composition The importance of eating enough and enough protein Where to start if you’re in your 40s, 50s or beyond Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcasts Episode 100: Mastering Menopause with Dr. Stacy Sims Episode 172: Strength Training 101

**Show notes ** In today’s episode, I speak with Warrior, Shannon Dalby. Shan and I have been working together for about five years. In this EP. she shares her biggest insights and learnings from the Warrior Queen Challenge, and from her training over the last few years. She also dishes up some HOT words of wisdom and advice for the women who are struggling with their training. WHAT YOU WILL DISCOVER Her key learnings and insights over the twelve-week challenge How she worked around her knees to get a 330lbs (150k) leg press Her results over the twelve weeks How training has helped her feel more confident in other areas of her life Her goals and what she’s excited about for the future Her advice to women who feel stuck with their training Featured on the show Free beginner bodyweight strength program https://amykatebowe.ck.page/9925443715 About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcasts Episode 54: The expectation reality gap https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000495708361 Episode 78: Patience, trust and celebrating the wins with Shannon Dalby https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000528374911 Episode 178: From 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 Meghan 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

**Show notes ** In today’s episode, I speak with Dr. Stacy Sims. This is her second time on the podcast. She drank a coffee and I drank tea and we had a great conversation. I wanted to put Stacy in the hot seat and talk to her about her latest research, ‘the menstrual cycle-syncing craze’, body composition changes during perimenopause and dietary supplements for women to improve performance. WHAT YOU WILL DISCOVER Her current research projects on low energy availability and menstrual blood markers for health The problem with menstrual cycle research Cutting through the confusion on cycle-sync training Low energy availability in peri-menopause and its effects on hormones Perimenopause and body composition changes Training during perimenopause Creatine supplementation Dietary supplementation for women and performance Her training How she talks to her daughter about her body and hormones ROAR 2.0 is coming out soon with NEW research and updates Featured on the show Dr. Stacy Sims Website - https://www.drstacysims.com Instagram - https://www.instagram.com/drstacysims/ About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcasts Episode 100: Mastering Menopause with Dr. Stacy Sims https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000553249906

**Show notes ** Are you connected to your true desires? Do you know what you want? Do you feel powerful? Do you ask for what you want? In today’s episode, I talk a lot about a powerful book I just finished reading, on…wait for it…power! 'Unbound' was written by Kasia Urbaniak - who, over the course of nearly 20 years, worked as a professional Dominatrix and practiced Taoist alchemy in one of the oldest female-led monasteries in China. In her book, she talks about the importance of knowing what you want, power, influence, and how to ask for what you want. WHAT YOU WILL DISCOVER What is power How we can get more power The importance of your desires and knowing what you want Why do women have a hard time asking for what they want Difference between submissive and dominating roles of attention Elements of a powerful ask ‘The Ask’ - how to powerfully ask for what you want The importance of attention How to overcome resistance and no Examples of asking for what you what Featured on the show Unbound: A Woman's Guide to Power" by Kasia Urbaniak https://www.kasiaurbaniak.com/unbound-book Free twelve-week bodyweight strength program https://amykatebowe.ck.page/9925443715 About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

**Show notes ** In today’s episode, I speak with Warrior, Tina Albrecht. Tina shares her biggest insights and learnings from the Warrior Queen Challenge, and her training over the last two years. Two years ago Tina had never strength trained before, and had a hamstring injury. Two weeks ago she PR’d her squat at 160lbs and her deadlift at 200lbs. She also dishes up some HOT words of wisdom and advice for the women who are struggling with their training - ask for help, create a rhythm and track your progress. WHAT YOU WILL DISCOVER Tina’s learnings and insights over the twelve-week challenge Tina’s personal records (AKA the results she got over the twelve weeks) How Tina built her confidence to train, lift heavy weights and push herself Her limiting beliefs and assumptions and how she’s overcome them Her three biggest pieces of advice to women who feel stuck with their training (they’ll change ya life) Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

**Show notes ** Do you claim your wins? Do celebrate yourself? Or do you just focus on getting "there" and say to yourself you're not enough? In today's episode, I talk about the importance of claiming our wins and celebrating ourselves. Too often we focus on the "mythical there" and we forget to celebrate our wins. This leaves us always wanting and never feeling satisfied. When we learn to claim our wins and celebrate ourselves it opens up the possibility that we can be proud of ourselves AND demand more from ourselves - at the same time. Listen to this episode to learn more about how you can respect where you're at and want more. Warrior, this week claim a win and celebrate yourself! Go on! Featured on the show Download your free Twelve-week Bodyweight Strength Program https://amykatebowe.ck.page/9925443715 About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcast episodes Episode 154: Small consistent action, why logging your food is important and the 7 principles of powerful body image Episode 153: How to overcome uncertainty and enjoy the process Episode 138: Comparison

**Show notes ** In today’s episode, I speak with Warrior, Nadine Allaham. Like so many women I work with, Nadine had punished herself for years through overtraining, restriction and diets. Over the last year, she’s learnt how to have a positive relationship with training and her body. We talk about her biggest ‘a-ha’ moments over the last year and how she’s learnt to enjoy the process. WHAT YOU WILL DISCOVER Her biggest learnings and insights over the last year How slowing down and training three days a week helped her redefine her relationship with training How she overcame “freakouts”, overwhelm and not trusting the process and her body Meeting herself with compassion and learning to trust the process Being intentional with her nutrition and seeing her muscle develop How having breaks/time off is part of the plan How she’s learnt to enjoy movement in a completely different way 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

**Show notes ** In today’s episode, I speak with Warrior, Meghan Meredith. Today we talk about her results and learnings from the Warrior Queen Challenge (a twelve-week strength challenge to build confidence at the barbell). Meg loved learning more about the movements and why we do things. She is one of the hardest workers I know. Meg PR’d her squat by 80lbs and her deadlift by 80lbs. She can also hang unassisted for 45s and did 12 assisted chin-ups! WHAT YOU WILL DISCOVER Meg’s learnings and insights over the twelve weeks Meg’s personal records (AKA the results she got over the twelve weeks) Her training journey over the last 17 months How she’s learnt to trust and respect her body while still wanting to change it How she adjusted her training due to bladder leakage 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

**Show notes ** In today’s episode, I speak with Warrior, Leah Rife. I think this is her fourth time on the podcast. I love talking to Leah. Today we talk about her results from the Warrior Queen Challenge (a twelve-week strength challenge to build confidence at the barbell). Leah PR’d her squat by 40lbs and her deadlift by 80lbs for 2 reps. She is also way more confident in her chin-up work. WHAT YOU WILL DISCOVER Leah’s learnings and insights over the twelve weeks Leah’s personal records (AKA the results she got over the twelve weeks) How she stayed committed to the challenge for the twelve weeks How she had fun in her training over the twelve weeks 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 Related podcasts Episode 152: Journey of a Warrior Woman with Leah Rife https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000589647159 Episode 127: How consistency gave her more confidence in her life with Leah Rife https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569794661

**Show notes ** In today’s episode, I talk about how I lost my rhythm after being sick, and the impact it had on my work. I also talk about confidence, the importance of confidence and how training helps us build more confidence in all other areas of our lives. WHAT YOU WILL DISCOVER Why losing our rhythm and momentum is hard The link between rhythm and systems How to find your momentum again What confidence is all about Where it comes from and the biggest misconception about it. Why confidence is so difficult for most of us? How to feel more confident Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcasts EP 165: The importance of an elegant mind [a Warriors mindset] https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000600688696 EP 140: Knowing what you want and how to get it https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000579280147 EP 133: How to believe in yourself and get turned on https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000575376625 e

**Show notes ** One of my missions in WS is to teach women HOW to train - the process and methods, the science, the approach. There’s a science and practice to strength training. It’s very complicated and scientific. But it doesn’t have to be hard. When we have energy, a plan and someone to support us it makes training simple. In today’s episode, I talk about strength training and the important role it plays in our health and life. We cover types of strength training and how to strength train to get stronger and build muscle. WHAT YOU WILL DISCOVER > What is strength and strength training > The importance of intention > Why strength training is important > Types of strength training > Training principle and variables > Training methods > How to strength train > Where to start Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcasts Episode 158: My tops 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 Books The science and practice of strength training - Vladimir M. Zatsiorsky, a world-renowned sport biomechanist and former strength and conditioning consultant for the Soviet Union Olympic teams. The Conjugate Method: Enhanced Through the Research of Westside Barbell - Louie Simmons.

**Show notes ** Are you good at making decisions? Big ones? Small ones? A lot of women I talk to are not very good at making decisions. They indulge in ambivalence, confusion and uncertainty, especially when it comes to their health and training. So, why are we so bad at making decisions? In today’s episode, I talk about how I make decisions in my life, training and business. I share the process I use to help me make big decisions and why learning how to energy stack will help you become a powerful decision-maker. WHAT YOU WILL DISCOVER How do ambivalence and self-doubt stop us from making decisions How I make decisions My process for making big decisions The importance of energy stacking The biggest thing I’ve learnt about making decisions Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcasts Episode 153: How to overcome uncertainty and enjoy the process https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000590046653 Episode 146: Is your vision and goal, yours (setting big goals and making it your own) https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000582015287 Episode 140: Knowing what you want and how to get it https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000579280147 Episode 134: The one skill every woman needs (how to manage your mind) https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000575826101 Episode 133: How to believe in yourself and get turned ON https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000575376625 Episode 99: Do you celebrate yourself? https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000552980869 Episode 94: Turning pro in your training through fearless boundary setting with Ruby March https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000548073223 Episode 84: Personal responsibility, taking ownership and being true to you https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000536552112

**Show notes ** Are you good at making decisions? Big ones? Small ones? A lot of women I talk to are not very good at making decisions, especially when it comes to their training - should I train? should I rest? What do I know if I should work out? In today’s episode, I talk about the two powerful checklists you can use to help you decide if you should train or take a rest day. I also talk about why learning how to energy stack will help you get more energy and train consistently. WHAT YOU WILL DISCOVER What is energy stacking? The importance of energy stacking The before-training checklist to help you decide if you should train The after-training checklist to see if you recovered well from training How do I decide if I should train or take a rest day Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notes In today’s episode, I put Libby Wescombe in the hot set. She’s just launched her new course “Macro Mavericks - the Cronometer course” by Libby Wescombe. Lib is the queen of macros. Which is why I wanted to pick her brain and talk about her course. We talk about energy balance, how to track, Marco targets, meal planning, hacks and tricks and more. This episode is perfect for ya if - You’re keen to start tracking macros but you don’t know where to start or how to navigate a tracking app and you’re driving yourself crazy trying to identify the best diet, the combination of foods or the perfect meal plan that will deliver the results you’re looking for. WHAT YOU WILL DISCOVER > Energy balance - The simple science behind the energy balance, calories and the 3 macronutrients: Protein, carbs and fats > How to track - The A-Z of how to track your macros with ease and accuracy for better results. > Macro targets - How to set and adjust your own macro targets > Meal planning - How to plan your meals straight in the app and hit your macro “checkpoints” each day > Hacks and tricks - All the hacks to make staying on track easier, and the nitty-gritty tips and tricks to help you become a macro tracking pro. > Eating out - How to navigate restaurant eats, social events and travel. Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Libby Wescombe https://www.instagram.com/libbywescombe/ Macro Mavericks - The Cronometer Course by Libby Wescombe https://libbywescombe.thinkific.com/courses/cronometer-macro-mavericks Previous episodes with Libby Wescombe 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 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 ** The meal after you train gets alotta of focus. She’s called the magic window and she gets the spotlight. But. What’s more important than the magic window is how you fuel yourself over the entire day. If you are consistently feeding your body protein over the day, and at adequate amounts, that has a much more profound effect than hyper-focusing on one meal. In today’s episode, I talk about how to fuel well over the entire day. I also share key targets that you need to hit to fuel well before and after training and the importance of the magic window. WHAT YOU WILL DISCOVER > The best way to figure out how much you need to eat > Where to start when it comes to fuelling well > The key foundations you need to nail before you focus on before and after fuelling > What the magic window is and why it’s important > What and when to eat before training > What and when to eat after training > Eating before and after training for the early morning Warrior > Examples of meals that work well for me before and after training Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcasts Episode 129: How to fuel before and after training to get stronger and build muscle https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000570589059 Episode 110: Three things to boost your recovery https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000558644643 Episode 103: The foundations tracking part 2 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000554806184 Episode 96: The foundations of tracking part 1 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000550689372

**Show notes ** In today’s episode, I talk about why the all-or-nothing approach doesn't work and how to know if you're on the right track to help you get the results you want. I share how you can feel more secure in your approach and how to learn to be in the messy middle. Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcasts Episode 163: What the Journey to results actually looks like Episode 153: How to overcome uncertainty and enjoy the process Episode 140: Knowing what you want and how to get it Episode 134: The one skill every woman needs (how to manage your mind) Episode 133: How to believe in yourself and get turned ON

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

**Show notes ** In today’s episode, I talk about the importance of having an elegant mind (a good mindset). I talk about how the ability to slow down and maintain is the key to success. If you want to create a very successful and sustainable training practice you need to develop a strong, elegant and prosperous mind. And I share my top six tips for creating an elegant mind. Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform D.V, by by Diana Vreeland https://www.amazon.ca/D-V-Diana-Vreeland/dp/006202440X **Related podcasts ** Episode 133: How to believe in yourself and get turned on by your life https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000575376625 Episode 134: the one skill every woman needs (how to manage our minds) https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000575826101 Episode 138: Comparison ** https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000578055133**

Show Notes In today’s episode, I talk about my upcoming photoshoot - 'unleash your dark side' - in five weeks. I share with you where the idea to do a naked photoshoot came from and the planning and training involved in it. I also talk about the live event in Australia in May, how we know if we are training hard enough and resistance and reluctance. Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

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

Show notes In today’s episode, I talk about why you should film your training. I’ve been filming my training since 2012. I share my top tips for filming and how to analyse your lifts so you can get more out of your sessions. Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notes I talk to my dear friend and biz coach Ruby Marsh in this episode. I wanted to put Ruby in the hot seat to talk about building your character (AKA finding your personal brand, but on steroids). Ruby talks about how she discovered this idea of ‘seeing yourself as the main character’ and how building a character allows a deeper story and connection to ourselves. We talk about character design, style, fashion, and photoshoots. WHAT YOU WILL DISCOVER Creating your vision What is your ‘character’ (think personal brand/identity) Why developing your character is important How you can start to develop your character The role fashion can play in character development Our obsession with luxury things How to plan a photoshoot Reflecting on the next season of your life - what do you want? Featured on the show Ruby Marsh https://www.instagram.com/rubykmarsh/ Creator Club https://www.instagram.com/creatorclub.link/ https://www.creatorclub.link About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notes In today’s episode, I talk about the feedback I got from my coach in 2016 that changed everything - the way I trained and lived. I share a concept that I've been thinking about for while that will help you create a more successful and sustainable training practice. I also talk about the importance of being able to dynamically adjust our plan or training based on what's going on in our life and body. Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Show notes In today’s episode, I speak with my dear friend and fellow coach Bec Wilcock. Bec is a coach and endurance Athlete, Co/Founder: @her_trails @her_sports, and coach @nike. Bec has a Bachelor of Exercise Science and over 10 years of experience in the fitness industry. She has worked 1:1 with elite athletes as a personal trainer and reached millions of runners worldwide through her work with the Nike Running Club (NRC) and now HerTrails. Her Trails is a global female adventure platform empowering women to discover their resilience, self-reliance and play through connecting to the trail, nature and themselves. I have the privilege of being the Her Trails Women's Health Guru. I've also been on the Her Trails Podcast twice talking about finding your own unique recipe for performance, the menstrual cycle and training and perimenopause. Bec pitched an idea/theme for our podcast episode - "Strength is built under load". And I fell in love with this idea/concept (you know I love a good ol' concept to ruminate on). We also talk about her story, low energy availability, training and pregnancy myths and running. WHAT YOU WILL DISCOVER > Bec’s story (from triathlete to burnout and how she came back from it) > Low energy availability and its impact on performance > The three things you need to help you in your training > How strength is built under load > Phases of training for women > Training and pregnancy myths > How to add more adventures to 2023 > Her Trails programs Featured on the show Bec Wilcock https://www.instagram.com/becwilcock/ HerTrails https://hertrails.com https://www.instagram.com/her_trails/ About Warrior School https://warriorschool.co Apply for Warrior Schoolhttps://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

In today’s episode, I share my top five tips and tricks to help you confidently lift more weight. I talk about the importance of having enough energy, technique and tension. I share with you some key pieces of equipment to help you improve your lifts and performance. Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Related podcasts Episode 142: How to confidently progress and modify your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596

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

Show notes In today’s episode, I chat with one of my Warriors, Julie. Julie is 43, a life coach and spiritual director, wife to Bryan and mama to her four children. She lives in Nashville. I wanted to put Julie in the hot seat to talk about her journey over the last 18 months. “Somehow the training feels like this foundation place that allows for everything else to happen in a healthier way. The translation to the rest of my life has been amazing, so amazing” Featured on the show About Warrior School https://warriorschool.co Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

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

This week, I share some insights from our end-of-year event on Building Powerful Relationships. Three powerful women presented at this year’s event. Ruby Marsh spoke about ‘Prosperity’, the importance of having enough energy to achieve what we want and the powerful role of small consistent actions (SCAs). Leila Lutz spoke about the importance of ‘Self-parenting’ and balancing the Mother and Father archetypes and how food gives us power. Jessica Ash finished off the weekend with a bang - she spoke about the 7 practices of a powerful body image, and the importance of learning the language of your body. WHAT YOU WILL DISCOVER > The Red Umbrella Analogy > Why powerful relationships are important > What negatively impacts our relationships > How we have powerful relationships with our goals, food, training and ourselves > Key questions to ask yourself to help you build powerful relationships > Small audio clips from the three guest speakers > How small consistent actions help you achieve your goals > Why logging is important > The 7 principles of a powerful body image > How to create a successful and sustainable training practice And so much more Featured on the show About Warrior School https://warriorschool.co Apply for Warrior (Applications open January 2nd) https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform Ruby Marsh https://www.instagram.com/rubykmarsh/ Leila Lutz https://www.instagram.com/leilalutz/ Jessica Ash https://www.instagram.com/jessicaashwellness/ Creator Club https://www.creatorclub.link

Show notes In today’s episode, I share some insights on overcoming uncertainty and enjoying the hard parts of training. Learn why sitting with ambivalence is better than going for the quick fix, and why the more you challenge yourself with hard things, the more you expand your capacity as a woman. WHAT YOU WILL DISCOVER > Why do we experience ambivalence and uncertainty when it comes to our health and training > How to move through uncertainty > Why hard parts are a normal part of life and training > How to enjoy the hard parts of training Featured on the show About Warrior School https://warriorschool.co Episode 151 How to take your training to the Next Level Apple: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000587419936 Spotify: https://open.spotify.com/episode/2xVTHF9VJ6Cyb944LjTkrV?si=a7ba8492d4174e4d

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

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

In today’s episode, I’m joined by Loren from Innate Nutrition. This is Loren’s second time on the podcast. I wanted to put her in the hot seat to talk about fertility, progesterone and minerals. She’s about to launch 2.0 of conscious conception and she’s developing a Male fertility course. We talk about progesterone and how we can improve the production and utilization of progesterone to support our cycles and metabolism. We also talk about key micronutrients and minerals for hormone function and fertility. WHAT YOU WILL DISCOVER > Her new course on Male Fertility > Conscious Conception 2.0 > The difference between low progesterone and our ability to use it well > The symptoms of progesterone > Why progesterone is important > How to improve progesterone production > The importance of the ratio of estrogen and progesterone > When should we use hormonal replacement therapy > Micronutrients and minerals > Why a lot of women are depleted in vitamins and minerals > Key micronutrients and minerals important for our hormones and fertility > Why do we get white spots on our nails And more. Featured on the show Warrior School https://warriorschool.co/join-warrior-school/ Loren De La Cruz Instagram https://www.instagram.com/innate_fertility/ Innate Fertility - Conscious conception course https://www.innatefertility.org/conscious-conception-2-0-wait-list-landing-page-final Innate Wisdom Podcast https://podcasts.apple.com/ca/podcast/innate-wisdom-podcast/id1653885700

In today’s episode, my guest is Pax a senior coach at Restore Human (a personal training studio here in Vancouver) and Vivo barefoot educator. I wanted to get Pax on the podcast to pick his brain on the human foot and barefoot shoes. He just recently climbed the Grouse Grind - a is a 2.5-kilometre trail up the face of Grouse Mountain, commonly referred to as “Mother Nature’s Stairmaster" with his wife in a backpack, in barefoot shoes! He has a very cool philosophy on health and training, let’s say - we vibe! WHAT YOU WILL DISCOVER How Pax became a coach Why and how Pax climbed a mountain with his wife in a backpack The importance of movement and training The evolution of the foot (sensory, stable and strong) Features of a healthy foot Why should we care about foot strength Why shoes cause foot problems Why moving more is best for foot health How can we strengthen our feet The theories of barefoot running Featured on the show Warrior School https://warriorschool.co/join-warrior-school/ Restore Human Website https://www.restorehuman.com Restore Human Instagram https://www.instagram.com/restorehuman/ Human Pax https://www.instagram.com/humanpax/ Vivo Barefoot https://www.vivobarefoot.com/ca/ Discount code WARRIORSCHOOL15 (Make a profile first before entering the code)

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

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

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

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

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

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

**Show notes ** In today’s episode, my guest is Libby Wescombe. This is Lib’s third time on the Warrior School Podcast. Originally we were going to talk about the trend of training with your cycle and why we need to focus on how well we fuel ourselves and recover as it has a bigger impact on our training than our cycle. But we actually kicked off our convo talking about how to progress your training as a lot of women ask us: "how will I know when I should make it harder", "how do I progress a movement", "how do I go up in weight", "what do I do after I've had time off"... So, in today’s episode, we talk about how to confidently progress and modify your training so you can get stronger and build muscle. Knowing how to confidently progress your training is an art. There are many ways to progress a movement. Knowing how to confidently modify your training after having time off is also an art. When we don't have the confidence to progress or modify our training we can get stuck. Either we don't get stronger because we haven't made it harder, or we are inconsistent because we don't modify it to meet our body where it's at after having time off. WHAT YOU WILL DISCOVER What Libby is working on in her training right now (hint: she’s building like a badass) How we build muscle Why it’s important to progress your training if you want to get stronger and build muscle How to confidently progress your training Key ways to progress an exercise so you can get strong and build muscle How to confidently modify your training after time off The 70% rule The importance of showing up for your training session even if you don’t feel like it Featured on the show Libby Wescombe Website https://libbywescombe.com/your-monthly-fuel-about-page Libby Wescombe Instagram https://www.instagram.com/libbywescombe/ 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 Apply for Warrior School https://forms.gle/51fiZBSAGK72iK2k6

Episode Notes **Show notes ** In today’s episode, my guest is Physiotherapist Frances Brown. Frances and I connected through Creator Club, our business coaching membership and I was instantly drawn to her. Maybe it was because she can lift heavy sh*t, well, or that she integrates a strong belief in the resilience of the human body with strength training and bone density classes to help clients of all ages not just recover or rehabilitate from injuries or niggles, but realise their own potential and resilience. This is a very cool conversation. WHAT YOU WILL DISCOVER How Frances integrates strength training into her practice Why ‘believing’ you will get better will help your recovery How we can change our relationship with pain The importance of taking a movement-based approach to injury rehabilitation. And why it’s more powerful than just manual therapy Women and bone health Why women need to strength train The importance of jumping and how it improves bone density and cartilage thickness And so much more!! Featured on the show Frances Brown Website https://www.fkbphysio.com Frances Brown Instagram https://www.instagram.com/fkbphysio/ Apply for Warrior School https://forms.gle/51fiZBSAGK72iK2k6

In this episode, I talk about why knowing what you want is important. I share with you why it’s totallyyyy normal to be afraid of knowing what you want and how you can move through that fear to achieve your desires. I show you five steps that will help you get what you want. And the key tools to use for setting and achieving your goals. What you’ll discover: What's happening inside Warrior School Why knowing what you want is important Why it’s important to understand why we want what we want The five steps to focus on to help you get what you want How I help my Warriors to overcome their fear and breakdown stories that aren't serving them Tools for setting and achieving your goals Featured on the show Warrior School Applications are closing end of September 2022 Apply now ** https://forms.gle/pTLvnSSqEDb1Bc5y8** Huberman Lab podcast - DR. EMILY BALCETIS: TOOLS FOR SETTING & ACHIEVING GOALS https://hubermanlab.com/dr-emily-balcetis-tools-for-setting-and-achieving-goals/ Other podcast episodes to help you get what you want Episode 133 How to believe in yourself and get turned on https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000575376625 Episode 124: How to be more confident with Sina King https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000568677878 Episode 113 Is your foundation strong enough to support your vision? https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000560370989

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

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

Episode Notes The relationship you have with yourself is the number one relationship you’ll have in this life. So, what’s it like? What’s the quality of your relationship with yourself, your body and your training? Is it powerful? When we don’t have powerful relationships it stops us from getting the thing we want, from achieving our goals. Listen to this week’s episode as I share how I became fascinated with relationships and how I help coach women to redefine their relationships with themselves. I also talk about the importance of having confident conversations and give you a framework to use to help you communicate with more confidence. WHAT YOU'LL DISCOVER How I became fascinated with relationships The importance of nurturing all of our relationships The four questions I’m working on right now to redefine my relationship with myself How I help coach women to redefine their relationship with themselves, their bodies and training The importance of having confident conversations How to have confident conversations Featured on the show Apply for Warrior School https://forms.gle/axng1yoK7YcUyNf1A Esther Perel’s Website https://www.estherperel.com/ TED talks https://www.ted.com/talks/esther_perel_the_secret_to_desire_in_a_long_term_relationship?language=en https://www.ted.com/talks/esther_perel_rethinking_infidelity_a_talk_for_anyone_who_has_ever_loved?language=en Podcast - Where should we begin Books - Mating in Captivity and The State of Affairs Brené Brown Website https://brenebrown.com/ TED talks https://www.ted.com/talks/brene_brown_the_power_of_vulnerability?language=en https://www.ted.com/talks/brene_brown_listening_to_shame?language=en Books - Daring Greatly, Rising Strong and Dare to Lead

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

Show Notes Today’s guest is Kim Vopni (AKA the Vagina Coach). Kim the OG vagina coach - an author and leader in pelvic floor health. She’s a pro at helping women prevent and overcome pelvic floor dysfunction. She has helped thousands of women (including herself) learn how to do pelvic floor exercises, ditch the incontinence pads, eliminate their prolapse symptoms and get back to living life to the fullest! She drops so many knowledge bombs in this episode! You are going to love it. WHAT YOU WILL DISCOVER How Kim became the Vagina Coach Her business as a pelvic floor coach Her pelvic health story What is the pelvic floor What is pelvic health What is incontinence and why the hell does it happen What is a prolapse, and why the hell does it happen What are the signs and symptoms of a prolapse How do we prevent and overcome incontinence and organ prolapse What is a hypertonic pelvic floor? How the pelvic floor is related to hip and back pain How to breath Why every vagina needs a coach Working with a pelvic floor specialist Myths of the pelvic floor The guidelines for returning to running and weightlifting postpartum Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Kim Vopni https://www.vaginacoach.com Instagram https://www.instagram.com/vaginacoach/ Books https://www.vaginacoach.com/books

Show notes In this episode, I talk about how to manage our minds. Our mind is our biggest asset. So, how do we manage it? And how does managing our mind help us achieve our goals? I talk about the difference between managing and controlling our minds. I share two powerful frameworks that help us dissect the facts from emotion, allowing us to manage our minds powerfully and effectively. I also share with you four key things I do to help me manage my mind. Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Sign up for Warrior Words https://warriorschool.carrd.co - scroll down and whack your email in the box to get on the exclusive list ACT made simple by Russ Harris Brook Castillo The Life School Coach https://thelifecoachschool.com Self-coaching Model https://thelifecoachschool.com/self-coaching-model-guide/ Creator Club (Business Coaching Membership) https://www.creatorclub.link