The Warrior School Podcast

My guest today loves to throw things (not at people), she was a competitive athlete for over 10 years and now moves her body from a place of joy. She did her Masters in leadership and works in people development. She is passionate about creating space for people to find their potential and self lead so they can live BIG lives. Megann was a competitive Hammer Thrower for over 10 years. In today's episode she shares her story as an athlete, her dream of going to the 2012 Olympics and what happened when she didn't make it. We talk about being attached to an identity and what happens when that is taken away from you. She shares how she had to find who she was outside of her sport, and her journey to rebuild trust with her body after retiring. There is so much in this. I could talk to her for hours. I hope you enjoy this as much as I did. 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

Welcome to episode 32 The Passive Hang Podcast I am so grateful my friend and fellow mover Phaon asked me to share my story on his podcast “the passive hang” (which is the coolest podcast name, ever). We initially met through the APA program run by our friend and mentor John Marsh In this conversation, I share my journey through gymnastics, hockey, competitive olympic lifting and movement culture. I share my own struggles with identity, training and energy, which has led me to develop my own unique approach to helping women finally get the results they want from their training through understanding their cycle. This episode is great for those wanting to find out more about female specific training and challenges - including periods, nutrition and their red umbrella. 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 31: Stress and your cycle On the episode today we chat about stress and the menstrual cycle and I share with you the three prongs to focus on to support your cycle in times of stress. Stress can stop our brain from sending a message to our ovaries to release our hormones that power our cycle - FSH and LH. FSH stimulates estrogen and LH stimulates ovulation AND progesterone.When we are stressed there is a communication error which can impact our cycle. If your cycle is a little off over the next few cycles - that’s totally normal if you have been stressed and your red umbrella isn't working right. Because of the effect stress has on your brain and on those hormones that power your cycle - we can see irregular cycles, PMS, no ovulation, no cycle. I hope you find this helpful. Big love x 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 30: Is Results a Dirty Word? A very common question I get asked from her is “why can’t I get the results I want in my training” The first question I ask is “what do the results mean to you?” In today's episode I ask the question - "is results a dirty word" talk about how we can shift our meaning of results to help us get what we want from our training explain how nourishing our red umbrella is the highest priority when looking to cultivate results in our training share the three prongs I often find that aren’t working properly which stops her getting the results she wants in her training are the metabolism, cycle, training prongs. tell you how we can begin to nourish those three prongs I need you to do three things, right now 1.Answer this Question: “What do the results mean to me?” 2.Start tracking your cycle - you can download an app like clue, flo, fitr 3.Download my training inventory - understand your beliefs and get clear on your why https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5e766c7a087a89247363886d/1584819323017/Training+Inventory+new.pdf 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 29: 6 Must-Have Tips for Becoming an Embodied Warrior Woman One. Understand your cycle start tracking your cycle. your cycle is your report card. it is telling you if your hormones are happy and balanced. it will take a few cycles to find patterns and develop body literacy. So, commit to 3-months! We are looking for length, PMS data, skin breakouts, emotions, breast tenderness, pain, type of bleed and cervical fluid changes. Apps like clue, flo or ovia are super cool tools! Two. Balance your hormones balancing your hormones will depend on your hormonal data and body literacy results. But, there are several things you can do to cultivate happy hormones, naturally. improve your gut-hormone connection - healthy gut = stable metabolism = happy hormones balance blood sugar - eat often (no fasting!), eat enough and balance meals with macronutrients, and don't forget fibre for healthy poo's love your liver - eat quality protein, take a B complex, eat loads of veggies, drink 3L+ water and reduce that red water stuff! sleep 8-9 hours a night - what's your sleep hygiene like? train the right way - weightlifting, strength training, harder but smarter supplement with vitamin D + K, zinc, magnesium and b complex walk 15,000 steps a day Three. Train with your cycle Your hormones change throughout your cycle. you can train harder and longer in the first half of your cycle, you tolerate more carbohydrates (to fuel that hard training) and studies show you can build more muscle and recover better. towards the end of your cycle your hormones are that there lowest, you may need to be more mindful with your training, PMS can impact your energy, you tolerate protein and fat better and you may need to rest longer. understanding this balance is important if you want to get more out of your training. try it next cycle! Four. 15,000 steps to connection walk 15,000 steps a day - I call this 15,000 steps to connection go for a walk, even if you don’t feel like it the walk will alter your mood, get you moving and allow you to connect with your breath, body and nature the walk will change your posture and is immensely restorative the walk will help balance your hormones the walk is time for you Five. Quality over Quantity often diet and fitness programs focus on the quantity of food eaten or amount of training done. and almost always these diet and fitness programs aren’t successful. to balance the hormones we need to focus on quality of the inputs. food and training are information for the body and the quality of information determines your hormonal and metabolic health. quality training inputs: movement practice that involves strength training, mobility, walking, dancing, co-ordination, breathing, fun, play quality nutrition inputs: eating often (no fasting!), eating enough (for you) and balancing meals with real whole foods (protein, fat and carbohydrates) And Six. Take the Long Way Home home, I believe is our body. and so many of us aren't home. we keep trying to take the short cut. ditch the short way home - the diets, the 6-weeks to, 12-week challenges, the high-intensity exercise - and take the long way home. the long way home is saying no to other people's opinions, to the media, the diets, over-training and saying yes to understanding your cycle, metabolism and body. the long way home is full of exploration and discovery; listening and feeling; building attention and trust with your body and understanding your cycle and how to train with your it. 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 28: The one powerful question that can help you get unstuck with Annina Schmidt ** Annina Is a substance use and eating disorder counsellor in Toronto. We first connected late last year through the body peace conference which is run by body brave Canada. Annina was the facilitator for my panel in the session on Eating Disorder Sensitivity for Movement Professionals. 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 about: Annina’s work as a counsellor in the Eating Disorder and substance use space. Her history with an eating disorder and substance abuse, her recovery and her why for working in this space. She shares what solution focused dialogue is - a type of therapy that concentrates on finding solutions in the present time and exploring one’s hope for the future to find quicker resolution of one’s problems - and we work through an example of it in action. My biggest takeaway from this episode was that - one of the most powerful questions you can ask yourself is: When I felt good, strong, confident, well, sexy (insert any positive feeling)….what went well for me? I really like this as it shifts it away from the negative, to look at what was going on in my life that helped me feel x. I often like to asked the females I work with “When you feel well, strong, confident what are you doing?” And now, do more of that! We also talk about the diet industry, intuitive eating, how to work through negative thoughts about your weight and why eating regularly will help you feel well. And so much more. I really enjoyed this conversation. **You can find Annina at @substancecusecouncelling ** Website: https://www.substanceusecounselling.com/ Webinars https://www.substanceusecounselling.com/webinars Other resources HEAS - Healthy at Every Size https://haescommunity.com/ Intuitive eating https://www.intuitiveeating.org/10-principles-of-intuitive-eating/ Jennifer Rollan Webinar https://substanceusecounselling.lpages.co/eating-so-what-webinar/ Christy Harrison Foodpsych Podcast https://christyharrison.com/foodpsych

Episode 27: The Big Red Umbrella What do red umbrellas have to do with helping you get more out of your training and understanding your cycle? Think of the big red umbrella as your nervous system. There are silver prongs that hold the umbrella up, that gives its shape and allows for it to do its job. Your cycle is a prong of that umbrella, as is training. Other prongs are hormones, food, sleep, gut health and metabolism, emotional stability, relationships. If one or more of those prongs isn’t working right, our umbrella isn’t working. Our ‘state’ is off. This causes problems…..irregular and painful periods, irritability and emotional instability, pain, fatigue, weight gain. In order for us to feel well, healthy, balanced and be able to get results in our training we need a BIG full umbrella, with strong prongs. I am fascinated about two prongs in particular: the menstrual cycle and training. I believe when we know our cycle, we know our body. When we know our body we can build trust with it, when we trust it we listen to it. It’s here that we learn about our prongs. Let’s have a look at a case study, now this is just one. And I want you to remember the big red balloon rule: that there is no such thing as a normal cycle and every cycle is different. This is also my big red umbrella rule: there is no such thing as a perfect umbrella. Emma was 28 years old when she came to see me. She was experiencing migraines, painful cramps, anxiety, fatigue and diarrhoea 7 days before every period. She couldn’t train 5 days before her period due to no energy and lower back pain ....and had she no sex drive, most of the time Emma drank 2-3 coffees a day and alcohol most nights of the week. She ate well, but not often. Her eating was sporadic. And she didn’t drink enough water. She did spin 4-5 x a week, ran 1 x a week and tried to get to the gym 1-2 x a week. She trained a lot, but wasn’t seeing results. She didn’t feel strong, she couldn’t lose weight and she was always sore for days after training Her doctor offered her to try a different birth control to help with her PMS symptoms. That’s when she connected with me. This is a very common story I see in so many women I start working with So let’s look at how I start when working with women who have a similar story to Emma I sent her to a naturopath who determined her current hormonal state and implemented a clear plan to help balance her hormones Sugar, alcohol, blood sugar imbalances and inflammation were driving Emma's estrogen levels up, she was estrogen dominant. We made some nutrition changes, the naturopath had her take some supplements and we supported her liver in detoxing the excess estrogen We implemented a daily walking goal of 15,000 steps (I've written about 15,000 steps to connection before) http://www.amykatebowe.com/new-blog/2019/4/4/sjms2oadwz1trfoz5ohkhmoscuovln She started a cycle tracking protocol that helped her understand her cycle Emma shifted her ‘why’ for training. And we implemented a training program that honoured the changing needs of her body during her cycle. She trained less, but smarter. She did only bodyweight strength training and walking. The changes were simple really, but the results were impactful — within two cycles her PMS symptoms were reduced and she had more energy, and on her third cycle she didn’t experience a migraine or cramps, and felt less anxious After 9-months she had no PMS symptoms, experienced a healthy 30-day cycle and started to see results in her training and body. I created the Embodied Warrior Woman program as I saw so many women over-training and under-nourishing themselves, which always resulted in hormonal imbalances, irregular cycles, metabolic damage and gut problems, emotional instability, injury, weight gain and they could never get results they wanted, sustainably. The embodied warrior woman is a 6-month program for women to help them finally get the results they want in their training through understanding their cycle. I hope you’ll consider the Embodied Warrior Woman Because it’s time to know your cycle There are two things I need you to do, right now! Download my cycle tracker and start tracking your cycle, today. https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5dbf0c4411cc3a00ac706316/1572801604688/How+to+train+with+your+menstrual+cycle+period+tracker.pdf Click the “book a connection call” button. This will take you to a page where you will answer a few questions before we connect. http://www.amykatebowe.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

Episode 26 Start conversations with confidence (The art of talking about our cycle with our partner) This episode was birthed from a question from a friend a few days ago. The question is: How do you cope with relationship struggles when on your period? I feel that the context of this friction often comes from two places: We don’t understand our cycle and the changing needs of our body in each phase of our cycle. And We don’t know how to talk about it. Relating to another human is hard. We each bring our own stories, beliefs, world views, trauma, insecurities and confirmation bias in to a relationship. In this episode I share with you how to have confident conversations. I believe there are three steps to confident conversations. Reflection and deep understanding Permission and invitation Expression and articulation If you feel like you know someone who would benefit from this episode please share it with them. Also jump on to iTunes and rate the podcast. It helps to spread the love. Resources Esther Perel Books “Mating in Captivity” and “The State of Affairs” 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?” Brené Brown Books “Daring Greatly”, “Rising Strong” and “Dare to Lead” 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 Other books on communication Erich Fromm’s “Six Rules of Listening” David Bohm “The Paradox of Conversation”

Episode 25: Starting at the top - the brain based approach with Gina Kappes Today’s episode is with Gina Kappes. Gina is a performance coach in Germany. She studied a Bachelor Arts of Sports Management and Marketing. Gina is the owner of G.R.I.T athletics. Gina has grit! And GRIT stands for growth, resilience, intensity and tenacity which is exactly how I would describe her! She is one of the most passionate, driven and resilient humans I know. She talks about how she suffered burnout at 23 which lead her to end up in hospital with kidney failure. This lead her to find ‘the brain based approach’. She studied with Z-health, and now works with a diverse group of people to help them find their physical potential through a brain-based approach. In this episodes we talk about: x The Brain first Approach and how we are our brains. If our brain is receiving an input that it feels is unsafe, then it won’t give you a good output, or it will give you an output that will limit you. x Pain and pain science x How to make the brain feel safe by balancing the nervous system x How to activate the vagus nerve and why that’s important x How to cultivate more emotional stability And a whole lot more! Gina says “Stagnation is a bad thing, our bodies are not made to stagnate, our bodies are made to grow” I really enjoyed this conversation. You can connect with Gina at @g.r.i.t_athletics Z-health zhealtheducation.com “The brain that changes itself” and “The brains way of healing itself” by Norman Doidge, M.D. https://www.amazon.ca/Brain-That-Changes-Itself-Frontiers/dp/0143113100 https://www.amazon.ca/Brains-Way-Healing-Discoveries-Neuroplasticity/dp/067002550X GRIT TED talk by Angela Duckworth https://www.ted.com/talks/angela_lee_duckworth_grit_the_power_of_passion_and_perseverance?language=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

Episode 24: optimising human potential through well being with Shayan Vaghayenegar Shayan believes in a holistic approach to fitness. In this episode Shay shares his why behind being a coach, saying that “fitness saved me, twice!” and what he believes is missing in the fitness industry. We talk about… His delivery system for fitness: OPEX. Why people find it hard to get results and create consistency The 5 steps to success The process and methods he uses with his clients to create sustainable change and get results The importance of education, accountability and support when you are training Why you need to eat more food and drink more water! And loads more! Shay has created a space where people can express themselves through training to help them live a larger live. I hope you enjoy this episode as much as I did. You can find Shay at @opexnorthshore opexnorthshore.com @shayan_v 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

Welcome to episode 23: How to Have Healthy Skin with The Skin Wizard Kat is a Holistic Dermal Therapist, who is AKA The skin wizard! Kat practices out of her studio space in Melbs, AUS. Kat has been practising for 20 years and her passion for skin was birthed from her own experience with cystic acne and hormonal imbalances. She has spent the last 10 years studying hormones and gut health. This episode is FULL of nuggets. You will need a pen and a notebook for this episode! We talk about …… Three biggest things that negatively impact our skin What three things we can do to have better skin. She breaks these down in to Hormonal health, gut health and the products we use! We also talk about antioxidants, vitamins, the sun, sunscreen, foods for healthy skin, supplements, products, seed cycling, her top resources for learning more about the skin and why organic skin isn’t good for your skin. She is one of the most curious, knowledgeable and kind I humans I know and she is damn good at fixing peoples skin! I hope you enjoy this episode as much as I did. You can find her on Instagram @holtisticdermaltherapies www.welwood.com.au Here is the link to seed cycling https://drbrighten.com/seed-cycling-for-hormone-balance/ Dr Jolene’s book “Beyond the Pill” https://drbrighten.com/beyond-the-pill/ Environ Skin care https://www.environskincare.com/ca/ 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 22: The cycle of 'life' - training, periods and dancing with fear with Betsy Ann Burnett Today's episode is with the delish Betsy Ann Burnett. Betsy is a mover and shaker and can do pretty cool things with her body. We first connected over instagram on the topic of cycles and training. Over the past 5 years Betsy has transitioned from primary school teacher to movement teacher, she has danced with fear, been a ninja warrior and has started to track her cycle. She believes that you need to make your own magic. Betsy is a teacher at False Grip in Sydney Australia She also coaches Ninja Kids. You can connect with her on instagram: @betsy_ann_burnett I really enjoyed this conversation with her. Enjoy x 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 21: the 4 questions you need to ask yourself Welcome to 2020! Happy new decade. This year is going to be a BIG powerful year. After a big year last year full of expression, expansion and showing up I took a much needed rest. I contracted and I reflected. In today's episode I want to share with you the 4 questions I ask myself at the end of the year, actually it's at the end of any project, work, program I do. These four questions are powerful and will help you plan your next project, goal or year. After I answered these four questions I did a strategy planning session (a sexy word for goal setting). You NEED to answer these four questions before you set goals! So, here they are How did I show up? What did I do well? What would I do differently? (knowing what I know now) What has changed? After you answer these questions listen to the episode I did on goal setting and then write ONE goal down and go through the framework. https://podcasts.apple.com/ca/podcast/episode-4-dirty-work/id1470895252?i=1000445218015 I would LOVE, love, love if you would share this with me! Stay tuned for some amazing humans who will be on the podcast in JAN! Big love x 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

Do you know your cycle? What day are you on? WHAT SHOULD MY CYCLE BE LIKE? The big red balloon rule: every cycle is different. There is no perfect cycle. Archetypal cycle 28-day cycle, but a normal cycle can be 22-36 days. A female’s hormones change throughout the month. This impacts her training. At the start of her cycle she can train harder and more often. Towards the end of her cycle her hormones are at their lowest. Whether you are a female who trains or a coach, understanding this balance is critical. At day 7 our Beyouncé hormones starts to rise. When she comes on stage she brings her back up dancers: testosterone, Luteinising hormone and follicular stimulating hormone! They all peak around day 14. The accumulative effect of all these hormones is like a party! Our energy peaks. When our energy peaks we can train harder and more often! I call day 7-21 the "push it real good" phase! This is the time to train harder, more often, do intense workouts, max efforts or learn a new skill. When we strength train in the first half of our cycle we can increase power, strength and lean muscle mass. We also recover better. Here is my 28-page guidebook that dives in to each phase of the cycle and how to train with your cycle! 28-page guide book https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5dd47ea8e9f3c379941f944a/1574207151346/Training+the+Female+Warrior.pdf Period tracker https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5dbf0c4411cc3a00ac706316/1572801604688/How+to+train+with+your+menstrual+cycle+period+tracker.pdf The Embodied Warrior Woman http://www.amykatebowe.com/the-brave-space-nutrition-leadership-program 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

Jess Buser's energy is infectious. She sits on her floor, 27 weeks pregnant, in an orange top drinking green juice. Jess is a coach, in both the physical and emotional space. She has been a trainer for 10 years and recently became an emotional wellbeing coach with BU coaching. In today's episode Jess shares her story about how she struggled with confidence and self-belief as a child, how sports and weightlifting helped her cultivate trust and belief in herself and how she learnt to do the hard work while also cultivating self-compassion and patience. We talk about the importance of knowing your why, the power of language and why having a team of people to help you achieve your goals is of great value. You can connect with Jess on Instagram: @jessbuser Facebook:Jessica Buser BU coaching website: https://bucoaching.org/ 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

Today’s ep is with Liz from Wild.womb.co. Liz and I have a mutual interest…… periods, well menstrual cycles and hormonal health AND how we should be TALKING about them. We first connected over socials. I then had the pleasure of meeting Liz at my Training the Female Warrior Workshop at NewStrength in Newcastle last Satdi. So, in today’s conversation we jammed about all things hormonal health, periods and Liz’s journey from being on hormonal birth control and feeling disconnected to her body to stopping the pill, taking her temperature and getting comfortable with her blood. My biggest takeaway from this conversation was - we have choice, but in order for us to be empowered in choice we need to know ALL the information. AND to be patient and consistent when learning to understand your cycle. You can find Liz at www.wildwombco.com @wild.womb.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

Periods matter. Period. Your menstrual is a superpower, if you understand it! We aren’t taught how to navigate the world of periods and training. In fact, it’s rare that I meet any coach or female athlete that’s been educated on training around their menstrual cycle. Most women consider their period to be a burden as far as training goes, as if they fight against each other. I believe we can reignite our sexuality, feel strong and balance our feminine energy with hard directional work. I believe that as women we need to start with tracking our menstrual cycle and training with our menstrual cycle. This is the tool to help us build trust with our body. And we aren’t taught this stuff in school! Crazy, right?! So I want to start this important conversation. Training the female warrior is a workshop for women who train and coaches who train women. Periods matter. Period. As a female we aren’t taught about our period. Training the female warrior is about helping you understand your menstrual cycle so you can feel balanced, energised and get more out of your training. As a coach we aren’t taught how to navigate the world of periods and training. Talking about periods and training can feel uncomfortable. We don’t know what to say. Training the female warrior is about helping you start this IMPORTANT conversation. A female’s hormones change throughout the month. This impacts her training. At the start of her cycle she can train harder and more often. Towards the end of her cycle her hormones are at they’re lowest. Whether you are an athlete or a coach, understanding this balance is critical. NewStrength, Newcastle https://www.facebook.com/events/380828779527619/ Anatomy in Motion, Sydney https://www.facebook.com/events/2695848390438092/ My 23-page ebook on training with your menstrual cycle https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5d7fb9c1971f554343f93830/1568651715490/How+to+train+with+your+menstrual+cycle+ebook+FINAL.pdf My period tracker file:///Users/User/Downloads/How%20to%20train%20with%20your%20menstrual%20cycle%20period%20tracker.pdf Podcasts and workshops are great, but if you want to learn how YOU can become a female warrior I invite you to check out my Embodied Warrior Women Program. The EWW program dives deep in to this work. It is a 1:1 coaching program that teaches you how to train. http://www.amykatebowe.com/the-brave-space-nutrition-leadership-program 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 16: THE ART OF TRUST Trust is something that is cultivated over time. I believe training is a lever to cultivate trust. Here are my 5 ways to cultivate trust T Truth and Training inventory https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5daf4e2811ba3112ee36c4fb/1571769896793/Training+Inventory.pdf Action: complete training inventory R Recreating boundaries What boundaries do I need in place to build trust with myself? Why are boundaries important? Boundaries cultivate trust. What boundary babe? What do I want? What flavour of boundary do I need? (time, space, emotional) Why is it important? Bound by boundaries What practice will you create around this? When can you schedule time? What do you need to have this time? Communicate Ask for what you need. Who's on your team? U Understanding cycles I believe training and understanding your cycle helps you build trust. Action: Start tracking your cycle. Download this my 23-page e-book and period tracker. https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5d7fb9c1971f554343f93830/1568651715490/How+to+train+with+your+menstrual+cycle+ebook+FINAL.pdf S Support. Who’s on my team? Action: Training inventory and boundary work will tell you where you need support. T Training The first edition of The Embodied Warrior Woman Launches in November It teaches you how to train to feel connected, confident and strong. It helps you build trust with your body and cultivate greater results. Through three pillars: Training, Cycles and Connection, I will teach you radical ways to connect to your body, lead your own journey and cultivate greater results. I'm hoping you'll check out The Embodied Warrior Woman. http://www.amykatebowe.com/the-brave-space-nutrition-leadership-program 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

"Why your why matters" is the audio from my 3-part video series "this is training". Video 1 is on finding your why. Your why is the first piece in learning how to train. Why your why matters? Because if it's about getting the result, losing weight, getting to the goal it's squishy and stressful and the body KNOWS this. When the body feels squishy and stressful we don't feel connected, strong and confident AND we can't cultivate results - sustainably and effectively. So how do you know your why? We start with my Training Inventory This is a guide to encourage you to ask yourself the important questions about you and your relationship with training. What is this inventory? My training inventory is designed to get you to start asking questions to examine and explore your why, yourself, your behaviours, your intentions, and your story. These are questions you've probably never asked yourself directly, even though you've thought about or dealt with the issues that surround them. Why is it important? We all have a story around training and our body that comes with an emotional container that holds our story, fears, anticipations, expectations and powers. My hope is that by looking at them without judgment, you are able to take note of your challenges and to map the changes you'd like to make. You can find the video version here https://youtu.be/6mq3oJxmAcE Download my Training inventory here https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5daf4e2811ba3112ee36c4fb/1571769896793/Training+Inventory.pdf I want to know "why do you train" please email [email protected] with your answers! 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 14: Aimie Whiting. How Creativity and Climbing Helped Me Find Balance and Joy. This episode is a special one for me. I got to sit down with one of my dearest friends. Aimie Whiting. Aimie Whiting is a teacher, a student, a metal worker and a climber. She is one of the most talented, kind and hard working humans I know. She loves food, making stuff from metal and moving her body in weird ways. I am so grateful for her sharing her story. We talk about her struggle with anorexia, her recovery, her love and obsession with exercise, her training journey, why she trains and how creativity and climbing helped her find balance and joy. This is what this podcast is for. It is a platform for amazing women to tell their stories. I hope by hearing their story it helps you navigate yours. Remember when we come together, it's a helluva lot more fun! You can see Aimie's amazing metal work and sculpture's at @allthingswhiting Her personal instrgram where you will see her climbing and training is @aimtrain 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

Today’s episode was birthed from a question I was asked last week when I was getting my vagina waxed. The women waxing my vagina asked “What do you do?” this is been a question I have been rumbling with for a while….. so I wanted to share the answer I gave to her while my legs where spread! I guide women in learning how to train so she can connect powerfully with her body, lead her own journey and get results. I am the creator of The Brave Space Academy. Through The Brave Space Academy I teach you HOW to train. I teach you radical ways to connect to your body, lead your own journey and get results. In the episode I talk about what the The Brave Space Academy is and how it's THE tool to help you connect with your body, lead your own journey and get results! Head here for more information on The Brave Space Academy http://www.amykatebowe.com/the-brave-space-nutrition-leadership-program Women's bodyweight strength classes http://www.amykatebowe.com/womens-bodyweight-strength-classes 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

What if it is not about what and how – what if it is about understanding your ‘why’? Simon Sinek’s work on why, discovered patterns about how leaders and top organisations think, act and communicate. His golden circle illustrates that in business we operate on three levels: what we do, how we do it, and why we do it - the why being the most important. He asks the question - “why do you do what you do?” When we know this we can cultivate our how and what. Your why provides you with clarity, meaning and a roadmap. It is your purpose and belief - it is a navigation tool. What if it isn’t about how you train, but about why you train? What if it isn’t about what you eat, but why you eat certain food? The what and how are important - weight training is better for females than cardio, eating whole organic food is better than eating processed food - but it’s the intent and context that is the most important, it’s your why that matters most. When you know you’re why the intent shifts to that of love and abundance, to connection and commitment. We can use the training and food as levers to connect to others and ourselves. The why teaches us to cultivate confidence, security, connection and self-love. It injects purpose and passion into our lives. Why do I train? Why do I want to achieve this goal? Why is this important to me? Find your why. Simon Sinek’s TED TALK https://www.ted.com/talks/simon_sinek_how_great_leaders_inspire_action?language=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

Today's episode is with my of my fav humans. Renee Purbrick. Ren is a teacher, mentor, athlete, mama to fur baby Murph and business owner. This human is strong, powerfully graceful and has a powerful story about learning to listening to her body, slowing down and reconnecting with her inner animal. She is the co-owner of The Ox Box in Melbourne Australia. This space is one of the most aesthetically pleasing, welcoming, supportive environments to train in. Her and her Ox Box team do MORE than teach humans how move better. There is a quote on their website I love - “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” Today we were in conversation about her training story, her 24 years experience in the fitness industry, what's wrong with the fitness industry, how to overcome fear after an injury, how stillness has helped her connect more powerfully to her body and so much more. It's an eclectic conversation. I could chat with this human for hours. Enjoy x You can find and connect with Ren at @fit_rabbit_fitness @theoxbox http://crossfitcollingwood.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

Today’s episode is with delish Gabby Villasenor. This human is fuelled by feeling, has a powerful story about learning to listening to the body and the power of slowing the F* down! She is a lead teacher at All City Athletics where she teaches people to find the feeling behind the movement. She created her company Fuelled By Feeling on a run when she asked herself “how do you want to feel?” Her work supports her clients “to build and cultivate a relationship with movement that encourages inquiry over expectation”. Today we jammed about all her training story, movement, how to listen to the body when it’s speaking to you AND what to do about it, why feelings matter, what going slow looks like and WHY it’s important and so much more. I could chat with this human for hours. You can find and connect with Gabby at www.fuelledbyfeeling.com @fuelledbyfeeling @gvillasenor 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 Notes This weeks episode is on great expectations, curiosity and being a mover. We have ‘great expectations’ when it comes to our health and body composition goals. But often we have no depth of perception about those goals. How long it actually takes. Are my expectations in alignment with how I am actually living? Do I understand my body? Do I have a plan to achieve the goal? Setting a goal and having benchmarks are important. But, instead of benchmarking everything, perhaps success is when we GET curious and explore ourselves, our body, how it moves, what it feels like. Perhaps the success in working to become a mover, not someone who workouts, trains, does spin. From here we start to understand what’s possible. We bring in this posture of playfulness and curiosity. Everything I write about hinges on the idea that if we are connected to ourselves we understand where we are now and what we need to do to get where we want to go. Doing a workout won’t do that. Sitting on a spin bike won’t do that. How do we connect to ourselves? We move. 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

Welcome to episode 8: let me tell you a story. Episode 8 is the first episode of my storytelling series. Today’s episode is about my story. And, over the next few episodes I will guest remarkable women sharing their powerful stories. I share with you: · My single most dangerous story and how it curated my life · My journey from a weak girl to an athlete · How Olympic lifting became an obsession that made it hard for me to navigate my own life, let alone trying to navigate how I related to others. · How my attachment to lifting negatively impacted my relationships and eventually my body · What I did to heal my body and my relationship with training · My three biggest lessons I have learnt over the past three years · And what story I tell myself today 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 Notes Today's episode is short 'n' sweet. I share with you what training means to me. Training seeks more. More then ‘working out’, ‘sweating’, ‘burning calories’, ‘getting lean’, ‘losing weight’ Training is exploration ·Training is movement Training isn’t something you ‘do’; it’s a place you go Training is a lever to deeply connect to your body Training shifts to the joy of the process, not outcome Training is about practicing your way in to it ·Training creates a tribe; it finds the disconnected and connects them Training is less attached to the ‘what’ and ‘how’ (the A, B and C’s), and is more interested in the ‘why’ (the intent, what A, B and C are comprised of, how they relate) Training is a way of living, it is your daily practices, your discipline, your internal narrative, what you choose to nourish your body with, how you choose to show up in the world Training is joyful, playful and fun The four questions you should ask yourself What are you training for? How do you know if it worked? Where are you going from here? What did training teach you today? 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

Imagine having a peaceful, easy relationship with food. Most women don’t have this. In our time together today we will investigate and explore: The brave space (what this is and how to move in to it) What is perceptive mindful eating? How to trust your body’s cues and nourish yourself fully What hunger and fullness is, how we feed it and how we feel it How to stop restricting and stop feeling out of control with food How to develop a more compassionate attitude toward your body and your food habits The brave space is …. “About exploration, learning, rumbling and birthing a way of eating that supports your body’s needs, wants and desires. The brave space is where you boldly make the choice to disconnect from the diet culture, so you can powerfully connect with your body” We explore the three pillars I use to cultivate a natural relationship with food, to teach women to trust her body’s cues and nourish herself fully. Explore it Feel it Feed it I am creating something really cool which will be birthed at the start of September the brave space nutrition leadership program. Watch my social media and website for details. You can also sign up to my daily blog. I write a lot about this stuff and my subscribers are the first to know about new births, workshops, programs and fun shit. Hunger, fullness and satiety worksheet 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 podcast is powered by Pinecast.

Episode Notes In Thursday’s Masterclass we were in conversation about all things periods, training and getting results. Here is what a few women had to say about class. “EPIC masterclass with Amy Kate Bowe just now!! I thought the last one was amazing - but this was a WHOLE NEW LEVEL. So much more I want to know and do all because of the incredible information and presentation that Amy gave. Talk about leveling up - wowsers!! If every woman did this one hour class with Amy the sustainable health and abilities of women would increase dramatically” -Kylie “The masterclass done today. Get that up on your website STAT!!! Every woman who trains, needs to know this stuff. Why didn’t we learn this stuff in school!. Thank you, I really found that super helpful!” -Amy So I wanted to share class with you In this Masterclass we are in conversation about: Menstrual cycle basics: understanding your cycle using a seasonal approach and how we can work our inner seasons into our training Training and nutritional suggestions to support the changing hormone levels throughout your cycle Understanding when to push harder, when to prioritise recovery and rest and how to get the most out of your training in each phase of your cycle Nutrition to reduce symptoms, fuel training and support recovery How to work with your body, not against it, by honouring the changing needs of the body during the seasons Enjoy x 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 podcast is powered by Pinecast.

This episode was birthed from two conversations I had over the last week. In these conversations two beautiful women articulated their rumble in creating change and cultivating results. In today's episode we are conversation about how our story stops us from creating change or achieving our goals. We chat about how we can move through our stories, create big goals, get results and take the long way home. I give you a framework for doing the dirty work to create change and achieve your goals. So let's get dirty! Framework Desire for change [goal] Self-leading and understand my energy Benefits Obstacles [structural and internal] Who's on my team and what position do they play? [hint it's sometimes not who you think] What skills and knowledge do I need? Cultivating correct, truthful positive self talk. Positive thinking is hard work, it takes practice. Are you willing to work hard? Today, when you have a negative thought, work hard to replace it with a positive one. See what happens. 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 are in conversation about how we can cultivate a less stressed, more balanced life while being joyfully productive. We explore what taking up space means, how to adjust our view of productivity and the value of slowing down. This slower paced, more meaningful life can be achieved without sacrificing results. I share with you my framework for being joyfully productive Create your edges Build your day [The ‘Morning Routine’] One fun thing So I invite you to find joy in your day, to fill the spaces in between the doing with things that fill you up and to be okay if you feel stuck. This is being joyfully productive. 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 Notes Welcome to episode two. Today we will be in conversation about the anatomy of understanding. The episode is about softening in to trust, working to understand and doing less. When we starting riding the long way home, it is lack of trust that stops us from taking the long way home. So, we start riding the long way home with … working to understand. Understanding is hard work. There is an abundance of information. With so much information, it’s easy to listen to other people’s opinions, to follow the status quo, the current diet fad or the new workout fad. Sometimes we are so keen to get the result we skip the step of working to understand. We explore what it means to work to understand and why this is important to help you create change. We look at two types of learning and which one ignites connection, change and results. I share with you my essential three in the anatomy of understanding. 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 1 is a short ‘n’ sweet 15minta. It is an extract of my process I use to help women feel powerfully graceful, connected, feminine, sexy and secure. We explore what it means to take the long way home. You can connect with me on Instagram: https://www.instagram.com/amykatebowe/ Website: http://www.amykatebowe.com/ Email: [email protected] This podcast is powered by pincast. 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