The Warrior School Podcast

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

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

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

Today, my guest is Lucas Aaron. Lucas has been a coach for over 15 years. He’s also a dad, husband and business owner. Lucas went from being an injured powerlifter that couldn’t move to the full splits, in all 3 directions. He lives and understands - Strength & Range. He is the creator of Range of Strength - a coaching membership that helps people become more flexible and strong. I wanted to put Lucas in the hot seat and ask him all about flexibility and why it’s so important if you want to get stronger and feel great in your body. Here's what we chat about in our conversation today: Lucas’ training philosophy What is flexibility? What kind of stretching is best - active versus static stretching What is mobility? What’s the difference between flexibility and mobility? When should we stretch? Why is flexibility an important part of building a strong foundation? How Lucas structures his training sessions Misconceptions surrounding flexibility and mobility Range of Strength Community and workshops Featured on the show Website https://www.rangeofstrength.ca Range of Strength Membership https://www.rangeofstrength.ca/membership/ Instagram https://www.instagram.com/rangeofstrength/?hl=en Learn more about Warrior School https://warriorschool.carrd.co/

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

Show Notes In this episode, I talk about what to eat before and after training to get stronger, recover well and build muscle. I share how many calories you need to eat to support your physiology and training, and why eating enough protein is key to recovering well. Featured on the show ROAR by Dr. Stacy Sims https://www.drstacysims.com/booksandmore Learn more about Warrior School https://warriorschool.carrd.co/ Related podcast episodes Episode 110 Three Things to Book your Recovery https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000558644643 Episode 103 Foundation of Tracking Part 2 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000558644643 Episode 96 The Foundations of Tracking Part 1 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000550689372 Episode 80 How to Build Muscle with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000530211023 Episode 57 Am I Eating Enough https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000499075091

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

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

Today, my guest is Hormone + PCOS Educator and business boss lady, Jessica Ash who created Fully Nourished. And she’s brewing up a second baby - her gut course. I really wanted to put Jess in the hot hot hot seat and ask her alllllllll about the gut and her new course. This is Jess’s third time on the podcast! Here's what we chat about in our conversation today: What she’s learnt about the gut and gut health after working with 1,000 of women The digestive system and how it works What is the gut and how are the thyroid and the gut connected Digestion issues: leaky gut, bloating, constipation, diarrhoea, SIBO, candida, histamine issues Why cleanses and 7-day detox’s won’t fix your gut The signs of a healthy gut The connection between our nervous system and the gut Her gut course - how she’s taken a metabolism, mineral and nervous system approach to gut health Featured on the show Jessica Ash Website https://www.jessicaashwellness.com Instagram https://www.instagram.com/jessicaashwellness/ Fully Nourished Course https://www.jessicaashwellness.com/fully-nourished Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

In this episode I talk about my plan to return to Olympic weightlifting and why I’m writing a book. I also talk about how I built my business from scratch over the last two years, and why passion, desire and obsession are key in helping you build what you want - in your life and business. Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd Creator Club - business coaching membership https://www.creatorclub.link

Episode Notes Episode 124: How we can be more Confident with Sina King Show notes Today my guest is the delicious Sina King. Last ranked #22 most influential burlesque star in the world and voted Australia’s ‘Most Glamorous’ Showgirl; Melbourne-born Sina King is an international icon. After a decade touring the world as Australia's elite burlesque performer, model, creative director and social media entrepreneur; Sina King has become an expert on the way of the confident woman and embodying feminine energy. I wanted to put her in the hot seat and ask her “how do we build more confidence”, so we can live into our vision and feel great in our bodies. Here's what we chat about in our conversation today: What is confidence The two types of confidence: situational and embodied The importance of having self-awareness and feeling safe How our experiences create patterns and how they can affect our confidence How we can learn how to embody confidence so we can bring it to every situation Her story as an elite burlesque performer Sina’s work: “The Way of the Confident Woman” Featured on the show Sina King Website https://www.misssinaking.com Sing King Instagram https://www.instagram.com/misssinaking/ Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

Episode Notes Episode 123: Allergies, Vitamin D and the Importance of Progesterone with Kate Deering Show notes Today, my guest is Author and Nutrition Coach, Kate Deering. Kate coaches stressed out people on how to optimise a slow running metabolism. I wanted to put Kate in the hot seat to talk about hormones and the importance of progesterone. So, we actually kicked off the podcast talking about me, and my allergies! We then talked about vitamin D supplementation (a controversial topic in the metabolic space). And we ended our conversation talking about the hormonal changes that happen during peri-menopause. Here's what we chat about in our conversation today: Allergies: what causes them and what we could do to treat them Vitamin D supplementation: should or shouldn’t we supplement? How Kate supports her clients who live in the northern hemisphere when daylight is limited What hormones increase, or decrease under stress Misconceptions surrounding peri-menopause and menopause Menopause and progesterone - How can we make more progesterone? What should women in their 40’s and 50’s do to support the transition into menopause Featured on the show Kate Deering Website https://www.katedeering.com Kate Deering Instagram https://www.instagram.com/katedeeringfitness/ Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

My guest today is psychologist Elise McNeil. I’ve had the pleasure of knowing Elyse for almost 10 years. Elyse is just finishing her PhD on Mental Load. And she recently just became a Mama to her son Rex. I really wanted to put Elyse in the hot seat and ask her all about how we can powerfully share the load in our relationships so we can thrive as a family unit. Here’s what we talk about in our conversation: What is Mental Labour? What she was noticing in her clinical practice that led her to do a PhD on Mental Labour How is mental labour experienced by individuals (especially women/mothers) and within couple - what does it look like, or feel like? How do we help our partners understand what’s valuable to us? How do we work on relaxing some of these expectations or standards? How do we improve sharing in our relationship? What are some examples, skills and strategies to help our relationships not just survive, but thrive Her work - Share to Thrive and her NEW course on Mental Labour which will be out soon! Featured on the show Share to Thrive https://www.sharetothrive.com Instagram https://www.instagram.com/sharetothrive/

In todays episode, I talk about how to create systems to support your training during big seasonal shifts. I also share with you what’s happening in my life, training and business. And I make two big announcements!!!! So, Warrior, what’s happening in your life? Are you excited for the next 6-months? Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

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

Today, my guest is nutritionist and business boss lady, Emma Sgourakis who owns Saturée with Kitty Blomfield. Saturée has just launched their new skincare line. I really wanted to put Emma in the hot hot hot seat and ask her alllllllll about the skin (and gut) from a nutritionist’s perspective. Here's what we chat about in our conversation today: Emma's work as a nutritionist for the last 18 years and what she's learnt about health Skin from a nutritionists perspective How to have healthy and happy skin The gut and its relationship to our skin Supplements for our skin Foods we should be eating to support our skin (and health) The importance of getting back to how our grandparents and great grandparents ate What she's learnt over the last three years researching and developing the Saturee Skin Line What are the ingredients in skincare and what's in a good skincare product? Skin conditions such as ache, eczema and psoriasis Sun Damage and How much sun should you have? Skincare with Saturated Fat vs PUFA Featured on the show Emma Sgourakis https://www.thenutritioncoach.com.au/blog/ Follow her on "the gram" https://www.instagram.com/thenutritioncoach/ Saturée https://www.instagram.com/Saturee_official/

Today I am joined by Kate Gordon. Kate lives in Newcastle, Australia. She joined Creator Club - a business coaching membership I've been apart of for over a year, a couple of months ago, and, after a few conversations together in breakout groups, I knew I wanted her on the podcast. Kate runs a nutrition coaching business (@cfknutrition) and creates programming (@cfkprogramming) for people training on their own, as well as affiliates. She also has a podcast called Gone Rogue which is 90% relationships and 10% CrossFit. She's been Crossfitting for 11 years and working on CrossFit Seminar Staff for 8 years. She competed at the CrossFit Games in 2015 and 2019. In our conversation we talk about: Kate's training and coaching career (how she found Crossfit) Body image and training How Crossfit helped her change her relationship with her body The intersection between our performing body, how our body looks, and being healthy Her back injury and rehabilitation journey How to overcome fear around injury, and the barbell Her work - CFK programming and CFK nutrition *There's a bit of swearing in this podcast, so whack your headphones in your ears if little humans are around Featured on the show Kate Gordon (CFKate) The Gram https://www.instagram.com/cfkate/ Website https://www.cfkate.com/ Podcast "Gone Rogue" https://open.spotify.com/show/2kDG1q0OZRDtyJILvlR9em?si=mB7vV1cSTpWDLvmdTEesCA Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

Episode Notes Episode 117 Overcoming chronic pain and learning to trust her body again with Tami Thurston Tami is one of the coolest women I know. A teacher, wife, mother, and warrior! I have had the pleasure of coaching and leading her in her training and health for the last 4 years. The first time I saw Tami at my studio for a session she couldn't even walk pain-free. She had to hold on to the railing to get up the stairs. She thought we would never be able to train again. Over the last few years, we have worked on rebuilding her foundation. One of her first goals was to be able to move pain-free during daily life activities and get back to regular training movements. Our work together has helped her to recover fully and be back training in her studio with the other Warrior women. She has learned to listen to and understand her body better. She is pain-free during my daily life, and her balance, mobility, flexibility, strength, and mental health have greatly improved. Tami, I'm so proud of you. In our conversation we talk about: What her training and health were like before Warrior School How her life, health, and training have changed since joining Warrior School Her biggest wins (being pain-free, back squatting the most weight she's ever squatted, her first strict push-ups) How she moved out of pain and fell in love with her training Her greatest insights and learnings over the few years What she is excited about for the future Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd

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

In this episode, I talk about the three key moments that made me fall in love with training. I believe that we need to LOVE our training. It needs to excite us because getting stronger, takes a lot of work. So, Warrior, do you have a key moment that made you fall in love with training? Let me know! Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Episode 109 How to fall in love with you’re training https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000558166643

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

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

In this episode, I talk about the friction we often feel between our performing body (what our body can do) versus the objectified body (how our body looks). Like you, most of the women I work with have focused on how their body looks. As a result, it has negatively impacted their physical performance and health. I believe to get stronger and build a body you love you need to focus on your performing body - how well it functions, how heavy you can lift, how mobile you are, and how well you can recover. AND as a by-product, your physical appearance can change. Let me ask you... don't you wanna be in a body that carries you through your life on your own terms? Well, if you do, you need to focus on performance! Now, go, perform Warrior! Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/

Kelsea is one of the coolest women I know. A lawyer, wife, mother, and leader in her community - she's on a mission to learn how to support her body for decades of full living! After a very hard 6-years, full of stress and trauma, Kels found herself _feeling very defeated, weak, and imbalanced often to the point of pain. _ She was frustrated that she couldn’t use her body to carry her through her life on her own terms. So, she took action! She got support with her nutrition from Josh and Jeanne, and “binged” listened to the Warrior School Podcast. And I’ve had the privilege of leading her in her training (and health) for the last 11-months. I believe you need to FALL IN LOVE with your training to get those badass results you want. And Kels has fallen head over heels for her training practice. In this conversation, we talk about… What her training and health were like before Warrior School How her life, health, and training have changed since joining Warrior School The importance of language Her biggest wins (she went from hanging for a few seconds to a full minute, she now has the raddest, controlled full pushups coming on, and her squat form is on fire!) How she fell in love with her training AND walking Her greatest insights and learnings over the last year What she is excited about for the future Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Apply for Warrior School https://amy639434.typeform.com/to/vt59Yd?typeform-source=carrd.co

In this episode, I talk about the importance of rest and recovery. If the goal of your rest day is to boost recovery, then you actually have to take action towards that, it’s not merely about "not going to the gym" - there's a strategy to it! I also share the 3 Things to Boost your Next-Day Recovery (hint it isn't about special supplements) and how you can start to actively recover better today! Now go recover well Warrior! Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Past podcast episodes on rest and recovery Episode 41: How to Recover Well Part 1 https://podcasts.apple.com/ca/podcast/episode-41-how-to-train-with-your-cycle-after-40/id1470895252?i=1000478519093 Episode 42: How to Recover Well Part 2 https://podcasts.apple.com/ca/podcast/episode-42-how-to-recover-well-from-training-part-1-3/id1470895252?i=1000484882072 Episode 43: How to Recover Well Part 3 https://podcasts.apple.com/ca/podcast/episode-43-why-you-need-a-movement-and/id1470895252?i=1000485127197 Dr. Stacy Sim's Article - How your female hormones affect HRV https://www.drstacysims.com/blog/how-your-female-sex-hormones-affect-hrv

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

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

Recently I had a conversation with my business coach about the importance of persistence. So, in this episode, I talk about why persistence, and how your ability to persevere in the face of obstacles, is the key to your success in training (and life). But, we need more than just persistence. It's the blend of PASSION AND persistence that's the key! If you want to get stronger and feel great in your body you need both passion AND persistence. Do you have a passion for your training? Does it excite you? Do you persist when things get hard? Featured on the show Angela Duckworth TED Talk https://www.ted.com/talks/angela_lee_duckworth_grit_the_power_of_passion_and_perseverance Angela Duckworth's book GRIT https://angeladuckworth.com/grit-book/ Learn more about Warrior School https://warriorschool.carrd.co/

Episode Notes Episode 106 How we can take ownership of our emotions, set boundaries, and trust ourselves with Self Expression Coach Gemma Hanley Imagine feeling confident, worthy, and being able to show up as your best self.....Sounds so cool, doesn't it? That's what my dear friend Gemma Hanley helps women do! Through her coaching program "Reveal and Rise", Gem teaches women how to "get on the field" and express their emotions so they can trust themselves and step into their power! In our conversation Gemma and I talk about: The importance of trusting AND understanding ourselves How to move from feeling indecisive or stuck to confident and free Why do we hold ourselves back, hide, and self-sabotage Why do we have a hard time expressing emotions Why emotions are important and what they are telling you How we can take ownership of our emotions and use them to get the results we want How to move on from the past and "get onto the field" Why does negative self-talk and constantly assuming the worst doesn't help us How we can confidently communicate with ourselves and in our relationships How to feel more settled and grounded in our life "If it's feeling hard. If it's feeling super challenging. If you're questioning almost everything...That's beautiful evidence that you're doing something different. If it feels familiar, and of course, the pain and the stuckness will still be there too, but if it's feeling familiar, there's probably not too much happening that's going to make a shift and help move you forward" Featured on the show Gemma Hanley Connect with Gem on "the gram" - https://www.instagram.com/gemmaehanley/ Her "Reveal and Rise Program" https://www.gemmahanley.com/reveal&rise Learn more about Warrior School https://warriorschool.carrd.co/

Episode Notes In this episode, I talk about why you aren't getting the results you want in your training, why bodyweight strength and mobility are the foundation for getting stronger, and how to confidently choose the right weights in your training. Now, go add weight and get stronger! Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Sign up for my monthly newsletter https://warriorschool.carrd.co/ Episode 104: Why you're not progressing in your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/episode-104-why-youre-not-making-progress-in-your-training/id1470895252?i=1000555321960

Episode Notes In this episode, Libby and I talk about why you're not making progress in your training and how to change your training to start seeing results. Lib also talks about the importance of progressive overload and recovery, and why doing moderate-intensity training is a wasteland for your energy and results. Libby Wescombe is a MUSCLE BUILDING EXPERT. She helps women optimise their diet and metabolism so they can get in the best shape of their life. This is Lib's second time on the podcast. Our first episode was on How to Build Muscle Episode 80: https://podcasts.apple.com/ca/podcast/episode-80-how-to-build-muscle-with-libby-wescombe/id1470895252?i=1000530211023 I got her on to chat about one of our favourite topics - why you're not making progress in your training In today's episode we talk about: The real reason women aren't getting strong and feeling confident in their bodies The importance of building a foundation The importance of polarizing our training to get strong, build muscle, and feel good (staying out of metabolic wasteland) How to approach our training to build muscle and get strong (exercise selection, training frequency, intensity, and volume) Why having GRIT and grace are BOTH important in our training How do we know if our training is working for us and we are progressing? Her new coaching program which is launching at the end of March Now, go fuel yourself and start making progress in your training! Featured on the show Connect with Libby Wescombe Website: https://libbywescombe.com/your-monthly-fuel-about-page Follow her on "the gram": https://www.instagram.com/libbywescombe/ Learn more about Warrior School https://warriorschool.carrd.co/

Episode Notes In this episode, I talk about the two different types of tracking - tracking for health versus tracking for performance, how we can redefine our relationship with tracking, and how to modify our calories and macros based on our data. When we talk about this stuff always think of it in the context of you. How it applies to you, your body, and training. Go track and find your gap! Featured on the show RMR equation: RMR woman: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.33 x age in years) Learn more about Warrior School https://warriorschool.carrd.co/ Episode 96: The Foundations of Tracking Part 1 https://podcasts.apple.com/ca/podcast/episode-96-the-foundations-of-tracking-part-1/id1470895252?i=1000550689372 Episode 61: Tracking your Training and Cycle for Best Results https://podcasts.apple.com/ca/podcast/episode-61-tracking-your-training-and-cycle-for-best/id1470895252?i=1000505899889 Free 60-min workshop on Tracking your Training and Cycle for Best Results https://youtu.be/0qqTqcPX410 Libby Wescombe - Tracking tips and education with the Tracking Queen Follow her on "the gram": https://www.instagram.com/libbywescombe/

Episode Notes In this episode, I talk about what I write in my training diary and why I track my training in a notebook instead of on my phone or in an app. I also talk about the.5 reasons why you should track your training and cycle. Go buy a diary and track your training! Featured on the show Episode 61 "Tracking your Training and Cycle for Best Results" https://podcasts.apple.com/ca/podcast/episode-61-tracking-your-training-and-cycle-for-best/id1470895252?i=1000505899889 Free workshop on "Tracking your Training and Cycle for Best Results" https://youtu.be/0qqTqcPX410 Learn more about Warrior School https://warriorschool.carrd.co/

Episode Notes Sarah Sproule is an occupational therapist with a master's in sexuality studies and host of the fabulous podcast, “Sitting in a Car” where she helps parents stay connected with their kids while having conversations about puberty, bodies, and sex. In today's episode we talk about: Why do most parents feel unbearably awkward initiating conversations about sexuality with their kid(s) How important it is for your kids to have age-appropriate guidance about their body and about physical intimacy How to be their go-to resource when they have questions about attraction, dating, relationships, and sex How to start hard conversations (and put magic into it) with our kid(s) The importance of having a strong nervous system and body language Why it is so important to have these conversations about our bodies, not only with our kids but ourselves. Her work through Evolve School Featured on the show Website https://sarahsproule.com/ Evolve School https://sarahsproule.support/waitlist/ Instagram https://www.instagram.com/iamsarahsproule/ Sitting in a Car Podcast https://sarahsproule.support/welcome-to-sitting-in-a-car/

Episode Notes Episode 100: Mastering Menopause with Dr. Stacy Sims The queen of female physiology: Dr. Stacy Sims joins me on the podcast to celebrate episode 100!!! I'm so excited for this one! Stacy is a researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions! She is the author of ROAR - which I have on my desk, and the Co-founder of WILD AI. Stacy and I sat down on a Wednesday morning in February and talked about all things menopause and training. Here's a snapshot of what we covered in today's episode: Stacy's current interest and/or research in the Menopause space - “What’s hot and super cool/interesting right now”. The Science of Menopause (What the hell is happening?) How can we prepare ourselves for a better, and more powerful transition into Menopause Training for the menopausal woman (why we need to polarize our training) Nutrition for the menopausal woman Her Women are not Small Men Workshop - Class Starts March 4th Go fuel yourself and polarize your training! Featured on the show Roar https://www.drstacysims.com/booksandmore Foundation Partner of WILD AI https://wild.ai/ The gram https://www.instagram.com/drstacysims/ Website https://www.drstacysims.com/ Women aren't small men course https://www.drstacysims.com/offers/zCtxCUiu/checkout Menopause for athletes https://www.drstacysims.com/menopause

Episode Notes On Monday I am releasing episode 100!! I’m also close to reaching a very cool business goal I’ve been working towards for years. This got me thinking about pride (and why we aren’t good at celebrating ourselves). Do you pause and acknowledge yourself for your hard work and wins. Do you celebrate yourself? In today's episode, I talk about why we need to be proud of ourselves AND the importance of celebrating our hard work. I also talk about how we can be proud of ourselves AND hold this belief that we can do better. Go celebrate yourself! Featured on the show Learn more about Warrior School https://warriorschool.carrd.co/ Download my 3-part series on "Training with your Cycle for Best Results" https://amykatebowe.ck.page/b6c2e0a6bb

Episode Notes Jessica Ash - is the queen of helping women heal their metabolism This is her second time on the podcast. Our first episode on Hormonally Respectful Fat Loss has been my most downloaded and listened to episode EVER! Check it out here - h Our conversations are always fire! And today's episode is full of fire and laughter! Today we talk about: Her morning routine What she's super interested in right now - pelvic floor and coffee experiment What she's working on right now Why does nourishment sometimes feel worse before it feels better Why do some women need to gain fat to lose fat (safety weight/healing lbs versus unhealthy fat gain and what’s behind them) The link between metabolic health and anxiety Connect with Jess The gram https://www.instagram.com/jessicaashwellness/ Website https://www.jessicaashwellness.com/ Fully Nourished Course https://www.jessicaashwellness.com/fully-nourished

Episode Notes Dave Leyland is co-owner of COAST and has been a practicing Physiotherapist since 2012 in North Vancouver (he's very good!). COAST Performance Rehab is a movement-focused, multidisciplinary company in North Vancouver and Vancouver that is changing the rehab game!! Dave believes that the most important tool when it comes to rehab is movement (which is why I love him). Today we talk about: Dave's story and philosophy The anatomy and physiology of pain (and our relationship to pain) Why having a movement-based approach to injury and rehab is key Addressing common injuries - from how the issues come about in the first place - to the most common recommendations and exercises he gives when treating them. Injury Myths and Misconceptions Coast Performance Rehab Website https://www.coastperformancerehab.com/

# Episode Notes

Episode Notes Episode 69: Is Stress Sabotaging your Training Take Control of Your Hormones! Jeanne Rubin is co-founder of East West Healing with her husband Josh Rubin (AKA The Real Food Gangstas on "The Gram"). Jeanne and Josh and **leaders in the metabolic space. ** In the episode, Jeanne and I talk about: Jeanne's hormone story Why we should do things that scare the sh*t out of us The science of perimenopause and menopause (what the hell is happening) Nutrition for the menopausal woman How can we better prepare ourselves and our physiology for this transition Interventions like HRT, progesterone, castor oil packs and nutrition And more https://podcasts.apple.com/ca/podcast/episode-69-is-stress-sabotaging-your-training-with/id1470895252?i=1000516894182 East West Healing https://www.eastwesthealing.com/ Group Coaching Program https://www.eastwesthealing.com/rtn-group-coaching Real Food Gangstas https://www.instagram.com/realfoodgangstas/

Episode Notes Today I'm joined by my dear friend and business coach Ruby Marsh This is a cracker of an episode where we talk bout our favorite topics - vital metrics and boundary setting (I know they don't sound sexy, but trust me Rubs makes them sexy) If you want to level up in your training and get results this year you NEED to be a fearless boundary setter! Here's what we talk about: ● Ruby's (powerful) story ● Vital Metrics, what are vital metrics, and why are they important for our training and health ● Fearless boundary setting and why is boundary setting important for our training and health ● Where we start with boundary setting And more To connect with Ruby and her work click these links Her gram https://instagram.com/rubykmarsh?utm_medium=copy_link Her podcast - True to You https://podcasts.apple.com/ca/podcast/true-to-you/id1466367025 Creator club gram https://instagram.com/creatorclub.link?utm_medium=copy_link Creator club website https://www.creatorclub.link/ Women's body weight strength intensive https://womensbodyweightstrengthintensive.ck.page/a81969c5e9

# Episode Notes

Episode Notes Samantha Gash is a social entrepreneur with heart, grit, and intelligence! She is a warrior! She believes “if you want something you’ve never had, you have to do something you have never done before” From being the first woman to finish one of the world’s toughest ultra-marathon events to raising hundreds of thousands of dollars for charity, Samantha’s journey from corporate lawyer to endurance athlete and social impact entrepreneur is a must-hear! Here are some of her badass Warrior feats: First female and youngest person to complete Racing the Planet’s 4 Deserts Grand Slam in one calendar year (2010) A 379km solo (supported) non-stop run across the Simpson Desert in Australia (2012) A 3253km, 77-day run from the west to east of India (2016) Raised close to $200,000 to support six education initiatives through World Vision (2016) Co-founder of Freedom Runners, raising $50,000 for a social enterprise business that will employ and train young women in South Africa on women’s health issues (2014) And now she's started Her trails with her Cofounder Bec Wilcock - A Female Trail & Adventure Platform and holistic running program Today on the podcast Sam and I talk about Samantha's story and her limiting beliefs How to overcome the stories we tell ourselves that often stop us from doing the work The key skills we need to have a successful training practice Importance of creating a strategy: your training strategy The next best plan: agility, pivoting, and adaptability Working with your physiology and training with your cycle Her trails - A Female Trail & Adventure Platform and holistic running program Connect with Sam and Her Trails Samantha Gash website https://www.samanthagash.com/ The "gram" https://www.instagram.com/samanthagash/ Her trails website https://hertrails.com/ Her Trails the "gram" https://www.instagram.com/her_trails/

Episode Notes Mel Kaye is an Exercise Physiologist and coach. She helps Aussie women to understand and support their health (without diets and supplements) leaving them feeling confident and free! Here's a snapshot of what we talk about in today's episode: How we connected Her story and her course "PCOS breakthrough" - taking women from defeat to understanding in 6-weeks What is PCOS? And how can we work with our bodies to support our hormones The 5 steps she uses with her clients to take back control of their body and health Connect with Mel on the "gram" https://www.instagram.com/mel_kaye_exphys/