The Warrior School Podcast

Episode Notes Georgia is an Osteopath and athlete. She practices at the Movement Improvement Clinic in Newcastle AUS. She is a professional football player for the Newcastle Knights and the creator of Women's Rugby Academy, where her mission is to empower women's rugby players. Here's a snapshot of what we talk about in today's episode: Georgia's story - how she started playing ruby and why she became an osteopath Her work and philosophy as an Osteopath Her professional ruby career - what it's like playing a male-dominated sport Training with your physiology Understanding the role that hormones play when treating women in perimenopause and menopause And a lot more! Connect with Georgia https://www.instagram.com/geopage/ Women's Rugby Academy https://womensrugbyacademy.passion.io/

Episode Notes Download your free 3-part series on "Training with your cycle" How do you know the difference between: “This session is really challenging and hard, but I need to push through to get stronger", and "my body is tired, and I need to be kind to it and give it a break?" In today's episode, we talk about how to train hard in a respectful way! https://marvelous-teacher-548.ck.page/b6c2e0a6bb

Episode Notes Vik Hawksley is the founder and owner of Anatomy in Motion in Sydney Australia, with his powerhouse of a Wife, Sarah AIM provides a clear pathway to building strong, bendy, and skillful humans. Today on the podcast Vik and I talk about how to build a strong, resilient, and capable body Here's a snapshot of what we chat about..... The fundamentals of training and how we build a strong foundation The key things we need to have a successful training practice How to train to build a strong body Results and how to look good naked Success pathways and timelines for training - how long does it take? Aim academy - how Vik is elevating coaches in the training and fitness space! Website https://anatomyinmotion.com.au/ The "gram" Vik https://www.instagram.com/vik_hawksley/ Aim academy https://www.instagram.com/aim__academy/

Episode Notes Loren Is the founder of innate nutrition and her new course "Conscious conception". She is a functional nutritionist, specializing in preconception nutrition Her mission is to empower women like you with the tools and the knowledge they need to regulate their cycles, balance their hormones, heal their metabolism, optimize their fertility, and ultimately have a thriving pregnancy. Whether you’re looking to balance your hormones, get pregnant, support your pregnancy or optimize your postpartum recovery — Loren's got you covered. Today on the podcast Loren and I talk about how we can consciously prepare our bodies for conception Here's a snapshot of what we chat about Pre-conception timeline - when should we start preparing for conception? How do you tell if you’re body is healthy? And some key things we can do to support ourselves before conception The menstrual cycle and why it's a key piece for fertility and conception How do you prepare your body for pregnancy? "Replenish the bank" The “ultimate” prenatal supplements (hint, its not what you think) Myths around foods and pregnancy You’re pregnant, now what? 3-5 key things we need to know/do during pregnancy Her "conscious conception" course Website https://www.innate-nutrition.com/ Conscious conception course https://www.innate-nutrition.com/courses https://bloominnate.thinkific.com/courses/conscious-conception?ref=8bba5d The "gram" https://www.instagram.com/innatefunctionalnutrition/

Episode Notes Dr. Caity Haniver is an avid weightlifter, weightlifting coach, and Osteopath. Caity has always been passionate about the human body & helping people maximise their potential to achieve health & performance goals. Being in the fitness industry for over 10 years, Caity realised there was a big gap in clinicians who could work with athletes wanting to compete in sports like Weightlifting and Crossfit. This pushed Caity to become a hybrid clinician and weightlifting coach who could offer both programming, coaching, and osteopathic care. Caity works with many athletes to improve joint range of motion, improve technique, and provides programming to help them achieve their weightlifting goals. Today on the podcast Caity and I talk about breathing and the pelvic floor Here's a snapshot of what we chat about Is there a "right way to breathe" The 5 diaphragms and how to use them all (this was my fav bit (I didn't know we have 5 diaphragms) Why do we have trouble breathing Key breathing exercises to help us connect to our breath How we engage AND relax our pelvic floor How to breathe during movements and training Website https://www.thebarbellosteo.com/ The "gram" https://www.instagram.com/thebarbellosteo/

Episode Notes _How long does it take to build strength, gain confidence and get results? _ I get asked this a lot. And I believe that it takes YEARS, not weeks or months, to get strong, gain confidence and get results. In today's episode, we talk all about timelines! How long it actually takes, and why having a plan and strategy that has a timeline of years is really important. I share my story and I also share 5 case studies of my Warrior Women. I talk you through their journeys and the strategies we put in place to help them build strength, gain confidence and get results. Here's the episode I mention in the podcast on "Expectation Reality Gap" https://podcasts.apple.com/ca/podcast/episode-54-the-expectation-reality-gap/id1470895252?i=1000495708361

# Episode Notes

Episode Notes Facing your fears around training In today's episode, we look at the three big fears that often hold us back in our training and how we can overcome them. Expectation versus reality episode: https://podcasts.apple.com/ca/podcast/episode-54-the-expectation-reality-gap/id1470895252?i=1000495708361

Episode Notes Episode 82: How to optimise your body for pregnancy with Meg Langston What do you get when you combine safety, semen, and cycles? Pregnancy! I think Meg said safety, nipples, and semen about 100 times in this episode. And I tried to come up with a cool title for the podcast using these three words..... But instead, I called it "How to optimise your body for pregnancy" Meg is a Nutritional Therapy Practitioner & Restorative Wellness Practitioner. She helps women get to the root cause of their hormonal issues and rebalance their bodies through her work and programs by building a proper foundation! Here's a short and sweet overview of what we talk bout... Why having a healthy, regular cycle is important for fertility How to use your cycle as a tool to track your health and fertility Why having a healthy body is important for pregnancy Preparing the body for pregnancy What supplements should I take during pregnancy? Myths around foods and pregnancy Feeling foreign in your body as it changes during pregnancy and postpartum If you don't go follow her on the gram go and do it https://www.instagram.com/meg_langston/ Grab her free basal body temperature training here https://www.meglangston.com/ Work with her https://www.meglangston.com/

Episode Notes Episode 81 Hormonally respectful fat loss with Jessica Ash "How you go about losing fat is everything" Have you tried to lose weight before? I'm guessing you've probably tried LOADSSSSS of times In beginning, you ate less, trained harder, and lost weight. And it really worked for you at the start! .... am I right? But, for most of us, that beginning period doesn’t last - we start to see that our amazing bodies and physiology are complex We realize that what worked in our training and health before might not work now... We aren’t getting the results we want and we have no energy, our hormones are screwed, and we've put on weight So, what the hell is happening? Well, how you go about losing fat is everything! Jess Ash is the queen of helping women learn how to work with their bodies She recently did a Youtube series on "Hormonally Respectful Fat Loss" (if you haven't watched it, you need to!). So, I had to get her on the podcast to talk about how you lose fat is a hormonally respectful fat loss This was the first time she's spoken about this very important topic on a podcast. Here's a short and sweet overview of the key things we chat about: Why do the words we use matter What does hormonally respectful fat loss mean How do I know if my body is healthy Why is having a healthy body important for fat loss How do I create stability in my body What is fat? And why do we need it Why losing fat is hard How do I lose fat mass in a healthy, sustainable way Where do I start PCOS and losing fat And much more! Her nerd Quals: Bachelors of Science (BS) Clinical Nutritionist Consultant (CNC) Functional Diagnostic Nutrition Practitioner (FDN-P) Integrative Holistic Health Coach (INHC) Certified Personal Trainer (CPT) If you don't go follow her on the gram go and do it https://www.instagram.com/jessicaashwellness/ Grab her free training on balancing blood sugar here https://www.jessicaashwellness.com/freebies Go and join her Youtube channel! https://www.youtube.com/c/JessicaAshWellness1/videos Remember to tag me with your key takeaway from the episode!

Episode Notes Episode 80: How to build muscle with Libby Wescombe Many women love to train hard and push themselves, mostly because they’ve been told that’s the secret to a lean body Unknowingly, this way of training has put a lot of stress on their body. And years later they are tired, frustrated, and confused because they’re not stronger or leaner So, how do we get stronger and leaner? Libby (AKA the muscle-building queen) helps women build muscle In the episode we discuss: The importance of having ONE goal How do we build muscle? How do we lose fat without losing our muscle mass? The key signs your training is working for you How to recover from training Why tracking is key to getting results Her deets …. Website https://eatercise.com.au Your Monthly Fuel Membership https://libbywescombe.com/your-monthly-fuel-about-page The ‘gram’ https://instagram.com/libbywescombe?utm_medium=copy_link

# Episode Notes

Episode Notes Episode 78: Patience, trust and celebrating the wins with Shannon Dalby Shannon is one of my Warriors. And the first to be on the podcast for the Warrior Series! In this series my Warrior Women will share their training and health stories. We will talk about their journey to heal their bodies, build strength and feel confident These women are the heart of my work! And I'i'm so excited to share their stories with you.

Episode Notes Today's episode is an audio recording from May's internal event inside Warrior School: Healthy Weight Loss: understanding calories and macronutrients In our event we talked about: Why we need to build a strong metabolism before we lose weight How to increase our stress tolerance to support our training and weight loss How many calories do I actually need? What are calories and macronutrients? How to create a safe calorie deficit The importance of consistency and tracking I also recorded an episode with Leila Lutz on "losing weight in a healthy sustainable way" - it's episode 75. https://podcasts.apple.com/ca/podcast/episode-75-losing-weight-healthy-sustainable-way-leila/id1470895252?i=1000524583040

Episode Notes How do I start training again after an injury? If you haven't trained for over 3-months, you might be a little lost Especially if it was a proper injury that kept you from training Injury has been a big part of my story, and is a big part of my work The physical rehabilitation of an injury or pain is pretty simple (not easy) What we find hard is the emotional part of our injury You have this idea of where we should be in our training Then we realise that we can't do what we’ve been doing any longer Our body has reached its threshold And it can be really hard letting go of how we trained before In today’s episode I chat about the emotional and mental rehabilitation after an injury

Episode Notes Episode 75 Losing weight in healthy sustainable way Today Leila Lutz and I chat about weight loss! Here are some of the key things we chat about Leila's experience around putting on weight Why dieting doesn't help us Her work in helping her clients lose weight in a healthy sustainable way How do you know if your weight is healthy? What does it mean to be healthy? How we can lose weight without dieting Why we need to reframe how we think about calories Why tracking is key to building health, losing fat and feeling confident** ** How to get in to your body And so much more! **You can find Leila on ** Her gram https://www.instagram.com/leilalutz/ Website ** https://www.leilalutz.com/** **She also has an amazing podcast ** Called the Body never lies If you haven't listened to it - go binge it. Subscribe, share it! https://www.leilalutz.com/podcast

# Episode Notes

Episode 73: Overcoming perfectionism with Alex Charleton Perfectionism is armour. It's also addictive and destructive It can weigh us down and stop us from doing a lot of stuff On the episode today we talk about Our own experiences with perfectionism Why it rears its ugly head all of the time What purpose it serves The difference between perfectionism and healthy striving How to overcome perfectionism Alex Charleton Website: https://www.alexcharleton.com/ Brene Brown (the queen of rumbling with perfectionism) https://brenebrown.com/ First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

Episode Notes Ka'imi is an athlete, actor, teacher, mother and business owner She empowers women through self-defence and functional movement In the episode today we chat about How she got into to Martial Arts Her work How to gain control of your mind How to build strength and confidence Why having a training practice is key to building confidence Why she believes being strong and confident will help women achieve more in life And so much more! Ka'imi Kuoha Instagram https://www.instagram.com/kaimikuoha/?hl=en Othentikgym https://www.instagram.com/othentikgym/?hl=en https://www.othentikgym.com/ First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

Episode Notes Today we talk about this simple formula her and Craig use to help these women get stronger, leaner and healthier We chat about Your why The Metabolism Why the metabolism is important for our health and training How does the metabolism affect our body composition What are the key steps to support our metabolism How do we need to approach training to get stronger, healthier and leaner? Why strength training is better than cardio How can we tell if our training is working for us? Why consistency and discipline are the KEY to getting results Kitty Blomfield https://www.instagram.com/kittyblomfield/?hl=en Win at Life Program https://www.nustrength.com.au/winatlife_nutrition_training?utm_medium=social&utm_source=linktree&utm_campaign=winatlife+coaching+program+ Win at Life podcast https://www.winatlifepodcast.com.au/ Intro Music First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

Episode Notes Intro Music First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

Episode Notes My guest today is Jeanne Rubin from East West Healing (AKA the real food gangstas) In the episode today we wanted to share a few things to help you link this training, nutrition and cycle stuff together. In the episode we chat about: The importance of understanding the metabolism and the menstrual cycle as a coach How coaches can support their females clients better The metabolism and the cycle and how can impact out training How she supports women to have energy and get the most out of their training The most unstable time for a female is from waking until noon How to be more strategic with our training and food Key signs to look for to tell us that our training is too stressful for us and we aren't recovering The importance of checking in and how we can meet our body where it's at AND MORE....... East West Healing https://eastwest-healing.mykajabi.com/RTN-group-coaching Instagram @realfoodgangstas https://www.instagram.com/realfoodgangstas/ Intro Music First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

Episode Notes This is Kat's third time on the podcast! We talk about how the environment is damaging our skin's DNA. The key to protecting ourselves from skin damage is to reduce blue light and free radical exposure and give our skin loads of antioxidants! We chat about: What causes skin damage How we can heal our skins DNA Why over the counter sunscreen is causing skin damage Why our skin needs antioxidants The importance of having a skin program Listen to our first two to episodes Episode 36 "the gut-skin connection" https://podcasts.apple.com/ca/podcast/episode-36-gut-skin-connection-how-your-gut-affects/id1470895252?i=1000474894673 Episode 23 "How to have healthy skin" https://podcasts.apple.com/ca/podcast/episode-23-how-to-have-healthy-skin-skin-wizard-katrina/id1470895252?i=1000463376668 Intro Music First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

Episode Notes “My birth affected my identify and how I lived my life” This is what we chat about in the ep: What is birth trauma Ash shares her birth trauma story and how she is still grieving the loss of what her body could do before her birth How we could prepare better for birth What the healing journey looks like Why pelvic floor specialists are KEY before, during and after Where can you can go to get support, resources or information You can find the links to all the stuff we mention below: AUSTRALASIAN BIRTH TRAUMA ASSOCIATION https://www.birthtrauma.org.au/ Professor Hans Dietz https://www.sydney.edu.au/medicine-health/about/our-people/academic-staff/hans-dietz.html Birth Trauma Story https://www.abc.net.au/everyday/birth-trauma-how-to-avoid-and-recover/13035922?fbclid=IwAR2rrpG3dNYhpKqZR0_s-I7mGevt80ZB8m9tCBZh0AVpEgKZXM64O4rh5BE https://www.facebook.com/TheProjectTV/posts/10157992016963441 Intro Music First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

Episode Note Gina is the founder of True Evolution Pain and Performance Management. Her company works in pain and stress management, bringing people and athletes back to full performance. Today we talk about: The nervous system and why the state of it is important for our health and performance The stress bucket and what happens when it's full Our pain stories and how we can manage our pain The pelvic floor, back pain and the menstrual cycle You can connect with Gina and her work at Social media https://www.instagram.com/trueevolution_training/ Website https://www.true-evolution.com/home

Episode Notes Chloe is a Holistic Reproductive Health Practitioner and ** Fertility Awareness Educator** **In this episode we talk about ** Body Literacy Fertility awareness as a practice not a method What is the Fertility awareness method The 2 things you can do today to start learning about your body Cervix portrait parties For more info on what Chloe is doing check out the links below! https://www.chloeskerlak.com/ https://www.instagram.com/chloeskerlak https://www.eventbrite.ca/e/online-cervix-portrait-party-tickets-141385789703?aff=Podcast https://www.eventbrite.ca/e/february-fertility-awareness-charting-circle-tickets-141100600695?aff=Podcast First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

Episode Note Caity is an Osteopath, weightlifter, personal trainer and weightlifting coach in Melbourne Australia She has a Double Bachelors Degree in Health science & Applied science (Osteopathy) Caity and I first met back in 2015 when we competed with each other in Olympic Lifting In this conversation: Caity shares her story of trying qualify for the commonwealth games and the toll it took on her health We talk about the basics you need to nail to support your health and training Why the basics are key to get results - The difference between health and performance The Importance of learning to breathe and building a foundation In our next episode we are going to talk about how to integrate & optimise the rib cage and pelvic floor biomechanics in training and lifting! Connect with Caity Website https://www.thebarbellosteo.com/ Socials https://www.instagram.com/thebarbellosteo/ First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

In today’s episode I share with you my training foundation And why I believe it’s the key in helping us build strong, resilient and capable bodies. First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

Josh and Jeanne from East West Healing, also known as the @realfoodgangstas, teach confused people how to heal their thyroid with food This is there second time in the podcast. You can find their first episode here (episode 51) https://podcasts.apple.com/ca/podcast/episode-51-real-food-gangstas-food-stress-healing-thyroid/id1470895252?i=1000492132031 In our conversation today we talk about The weather and why darkness is a stressor How decades of trauma and “not” listening has created a disconnection with our body How to listen to your body Why a food diary is important How the environment creates stress How to honour what you’re capable of How to increase your capacity and resiliency to stress How do you know if your workout is “working” for you? And more If you don't follow them, I invite you to @realfoodgangstas You can also find more info on their very cool, and helpful program RTN method on their website https://eastwesthealing.com/ First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

Episode Note Welcome Back! In today's episode we talk about why tracking your training and cycle will help you get results! I share with you 5 reasons why you should track your training, and how do it. And I share 3 reasons why you should track your cycle and how to start. First Light - Atch https://soundcloud.com/atch-music Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: http://bit.ly/-first-light Music promoted by Audio Library https://youtu.be/0SVbJldc5wM

This is episode 60! Which is super cool. It will be the last episode for the year. There will be some changes to the podcast for 2021! It will become Warrior School: The podcast for women who train. I want this podcast to help you Know your cycle Eat to support your physiology and training And how to train smart so you can finally get the results you want in your training Today's episode is about feeling foreign in our bodies I talk about the friction we feel when our body changes The difference between the performing body versus the objectified body Our set point that our body thrives, is nourished and can perform How we rebuild trust with our bodies Why taking the Long Way Home is important What's to come in the new podcast early next year Warrior School https://warriorschool.carrd.co/ Scroll down and download my 20-page eBook on your red umbrella: "the ultimate three-step guide to understand your red umbrella and gain clarity on how to nourish it" https://warriorschool.carrd.co/ You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

Episode 59: Training the week before your period Pain, sore boobs, fatigue? Does your period stop you from training? In this episode I talk about: The second phase of your cycle (AKA the premenstrual phase) How to train in this phase to support your cycle How to support your cycle in this phase What causes PMS and the solution to get rid of PMS You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

My guest today has been a coach for a good part of 10-years. He lives in Melbourne Australia and is the owner of Praxis Athletic, And co-owner of the Bulletproof Yogi. He has been my coach, teacher, mentor and friend for 7-years and is very good at helping people get results. We speak about his current work for the Bullet Proof Yogi He shares how and why he created Praxis Athletic We talk about the process and methods to get results And so much more You can connect with Paris at @paris_little https://www.instagram.com/paris_little/ AND the_bulletproof_yogi https://www.instagram.com/the_bulletproof_yogi/ You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

In today's episode I talk about Keys signs that you aren't eating enough How under eating impacts your training The difference between healthy and nourished How do build a strong food foundation You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

I've worked with 100‘s of women and had 1000's of conversations, and a lot think they are not dieting. But when we dig into their relationship with food, they realise that they are pursuing “wellness” or “health” in a way that looks very much like a diet. Basically diet culture erodes trust. In the search for the “right” way we have stopped listening to our bodies. We aren’t confident eaters. In today's episode I talk about diet culture, how it has affected our relationship to food, what confident eaters may do, and what the "work" to become a confident eater looks like. You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

Essential Skills for Training: Hannah Miley My guest today is a Scottish swimmer, specialising in the 400 individual medley. Hannah Miley is a triple Olympian, double Commonwealth champion and World champion. She has a degree in Sport & Exercise science, is a FitrWoman ambassador, and is a FurMum to 2-year old poppy. In this conversation, which is the 6th episode in my "Essential Skills for Training Series" we talk about: How Hannah became one of Scotland's top females swimmers Her training practice and how she recovers The difference between resilience and hard work (both in and out of the pool) What she has learnt in her swimming career What she went through when the 2020 Olympic Games got canceled Women in sport (swimming) Training with your cycle Having tough conversations Hannah is "curious about the hard stuff". And this she believes will help change the sport for young female athletes. You can connect with Hannah on Instagram @smiley8889 You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

I talk about the gap between our expectations and our reality. And why this gap is key to helping us get the results we want in our training.

Esther has her Masters in Sport and Exercise Physiology. Esther's final research project at university focused on the female athlete, where she investigated the effects of the menstrual cycle on running economy. But, prior to that to that she was an elite contemporary dancer. Esther is a sports scientist working for Orreco, a sports science and data analytics company. She primarily works in the daughter branch of the company that focuses on the female athlete known as FitrWoman. They created the world's first app to help women train in tune with their menstrual cycle. Fitrwoman is changing the way females train, prepare and recover. FitrWoman helps you track your menstrual cycle and provides personalized training and nutritional suggestions tailored to the changing hormone levels throughout your cycle. In this episode we talk about Esthers story as a elite contemporary dancer Female physiology The menstrual cycle Why our cycle matters when it comes to training and performance Training with the cycle Fuelling to support cycle, training and performance Why eating enough and food frequency matters How to track your period and train smarter "We never change training, or not train, It's about having the right strategies" - Esther Goldsmith Connect with fitrwoman https://www.fitrwoman.com/ @Fitrwoman You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

Episode 52 Essentials Skills for Training Series: Chiropractor Phoebe Henry Phoebe Henry is a chiropractor in Melbourne Australia. She is an avid researcher, runner and an advocate of women in sport. Her passion is injury management, busting myths and helping young girls stay in sport. In our conversation today we talk about her personal story Her training practice Why she started to train with her cycle Why young girls don't stay in sport, and how we can support them We bust some common myths about injuries, hormones and breasts We talk pelvic floor and how to find the right sports bra You can connect with Phoebe at @phoebs_chiro And Health High Performance @healthhighperformance

Josh and Jeanne Podcast from East West Healing teach confused and tired people how to ditch supplements and heal their thyroid with food. They are known as the Real Food Gangsta's Josh has a Bachelors in Occupational Therapy, studied TCM for 3 years and is almost done with his 5th year at Canadian College of Osteopathy. He is a CHEK Level 4 practitioner. Jeanne is a Certified Nutritionist, CHEK level 2 practitioner, HLC 3 and skilled BioDynamic Therapist. Both have spent the last 20 years helping people heal through food. They are the creators of the RTN method (restoration thyroid nutrition method) designed to teach people how to use food to manage stress and build a foundation for healing and optimal thyroid health. In today's podcast we talk about Their why Why the thyroid? Stress Why is high cortisol for long periods of time is bad Metabolic foods that will help you heal Weight loss Hormones How to start creating a a foundation to heal and support you Food and the Menstrual cycle and hormonal problems Appetite Key signs that you are under eating? Supplements And so much more. You can connect with Josh and Jeanne at @realfoodgangstas https://eastwesthealing.com You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

This is a recording of my Instagram live with Lucy Bartholomew on Periods and Running We talked about periods, the science of the cycle, how to train with your cycle and how to talk about periods as a female athlete and a male coach Connect with Lucy https://www.instagram.com/lucy_bartholomew/ https://www.lucybartholomew.com/ https://www.strava.com/pros/lucy-bartholomew-7506715 You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

Essentials Skills for Training: Betsy Burnett This is the third episode of the Essential Skills for Training Series. Today's guest is Betsy Burnett. She is a coach at Falsegrip and ninja kids in Sydney, Australia. In the episode we talk about Her training practice How she trained for Ninja Warrior Her recovery protocols Food, connection, confidence and creativity Connect with Betsy https://www.instagram.com/betsy_ann_burnett/?hl=en You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

Dalerina D'silva is a Registered Holistic Nutritionist and Personal Trainer in Vancouver She was born in India and moved to Vancouver in 2005 She is a dancer in the worlds biggest Bollywood dance academy, a wife, a mama to two humans and a dear friend In the second episode of the essential Skills for Training series Dal and I take our “back room chats” from our Lululemon days and bring you a real, raw and honest conversation We talk about Her why Her essential skills for her training practice Her relationship to her body after having her first child Food, confidence, creativity, how your body speaks to you and SO much more This is one of my favourite conversations I’ve had in the podcast Connect with Dalerina https://www.instagram.com/simplynourishd/?hl=en You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

Essentials Skills for Training with Lucy Bartholomew Lucy Bartholomew is an Australian Ultra Marathon Runner sponsored by Salomon Australia, Suunto, SPRING bar and Le Bent She ran her first 100km distance when she was 15 (badass and a rule breaker) She uses her (Instagram) platform to share her sport and to inspire as many people as possible to challenge themselves and get outdoors She is an advocate for the environment and loves mountains Lucy and I first connected on Instagram after she made a post about periods and running In the first episode of the series Lucy talks about her training practice, what a week of training looks like and how she recovers She shares her why for training and what she has learnt about herself and her body through her sport We talk about her cycle and how periods aren't spoken about in the endurance community Lucy is a warrior woman, and I really enjoyed this conversation with her Connect with Lucy https://www.instagram.com/lucy_bartholomew/ https://www.lucybartholomew.com/ https://www.strava.com/pros/lucy-bartholomew-7506715 You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

In today's episode I sit down with Hayley Coates from Blue Pine Essentials She shares her pain story and how she built trust with her body through "medicine" - mindfulness, food, movement. We talk about pain, pain science, our relationship to pain and how to support the system to move from being in pain to pain free. Hayley helps females move from being in pain to pain free through her program Pain to Freedom Accelerator program. She is a shining light who believes we need to become our OWN DOCTORS! I really enjoyed this episode. @bluepineessentials bluepineessentials.ca

This is part 3 of my 3-part series on how to recover well from training In today's episode I talk about my practices that I have cultivated to support my training and help me recover well. Here are the links mentioned in the episode Red Umbrella Resource and Longer-form videos http://www.amykatebowe.com/resources-1 Episode 27 The Red Umbrella https://podcasts.apple.com/ca/podcast/episode-27-the-big-red-umbrella/id1470895252?i=1000466728112 Episode 42 Part 1 Fuelling for training and recovery https://podcasts.apple.com/ca/podcast/episode-42-how-to-recover-well-from-training-part-1-3/id1470895252?i=1000484882072 Episode 43 Part 2/3 Why having a movement and mobility practice is important https://podcasts.apple.com/ca/podcast/episode-43-why-you-need-movement-mobility-practice/id1470895252?i=1000485127197 You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

In order to train hard, to practice long and often one needs to recover well, regularly. In part 2 of this 3-part series on "How to Recover Well from Training" we talk about why having a movement and mobility practice is key to train hard and recover well. Here are a few people to follow to inspire you to "move more" Stephanie Danyi - she was on the podcast episode 37 https://instagram.com/danyimovement?igshid=1dt9f9yj6xmk9 Ido Portal https://instagram.com/portal.ido?igshid=9347mo122jj0 The movement standard https://instagram.com/movementstandard?igshid=ipnwgbxs2r00 Ape movement co https://instagram.com/apeco_movement?igshid=1f2tv3g39zz9e Emmet Louis https://instagram.com/emmetlouis?igshid=uvidpkjj6qxn If you want to build a strong, resilient and capable body I invite you to check out Warrior School http://www.amykatebowe.com/warriorschool You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

How you recover is just as important as when and how you train A lot of women over-train and undernourish. They don’t rest enough, and certainly don’t have a recovery protocol to support their training I see a lot of red umbrellas that aren’t working right, and then training on top of this. This often leads to fatigue, injuries, delayed recovery, irregular cycles and weight gain This episode today is for women who train and want to learn how to fuel their training,and recover better Recovery and rest aren’t the same thing Rest is passive. I can have a “rest day”, a day I don’t train. Maybe I walk. Of course it’s important in supporting our red umbrella. And we need more of it. But we need more when it comes to our training. We need a protocol. Recovery is active. There are steps I take to make sure I am adapting to, and recovering from my training. I have a recovery protocol. How do we recover well? In Part 1 of this 3-part series we look at how to use food to fuel your training and support your recovery! You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

In today's episode we talk all things perimenopause, menopause, hormones and training. I talk about how it's harder to use your cycle prong as a tool for your training when you are in perimenopause, and why! We talk science and hormonal changes, the types of training you should be doing to help you get the results you want in your training and what NOT to do! I give you three things to do today to support your training. Here is the graph showing the hormonal changes during each phase of our cycle's life! https://www.larabriden.com/real-reason-stress-hits-hard-in-your-40s-adrenal/ You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec Audio URL https://pinecast.com/listen/45f66159-6d5d-4d9e-bfaa-e416910d3ef7.mp3