Fitness
**The Warrior School Podcast**

Welcome to The Warrior School Podcast – THE podcast for women who train.

Warrior Schools mission is to completely redefine how you train, and how you see exercise and life. Myself, and tons of experts, will help you learn how to play (and win) the new game in women’s health and fitness as a woman in her 30s, 40s and beyond.

You’ll find tons of info on training, nutrition, hormones, female physiology and mindset to help you build a strong foundation and prepare your body (and mind) well for this second stage of your life.

Latest Episodes:

Episode 301: Deep dive with the Warrior Queen: An Interview with Amy Bowe Jul 13, 2024

Show notes

In this very cool Ep., I'm interviewed by one of the Warriors, who is on a quest to improve her speaking skills this year. We switch roles, and she hosts me as a guest on my own pod.

We explore my journey in health and fitness, detailing my background in gymnastics, my transition into dietetics inspired by my sister's struggle with anorexia, and overcoming chronic back pain. We chat about my unique coaching philosophy and the foundational strategies behind my approach to health and fitness.

The discussion delves into the foundation of Warrior School, emphasising a high-touch coaching methodology and the philosophy of 'owning the movement.'

Timestamps:

00:00 - Introduction and Host Switch 00:21 - Amy's Coaching Philosophy 01:03 - Amy's Journey to Becoming a Coach 04:46 - Early Life and Movement Background 10:18 - Transition to Dietetics and Coaching 18:30 - Challenges and Realisations 24:25 - The Art of Coaching 42:53 - Creating Warrior School 46:43 - Exploring the Premium Coaching Program 47:49 - The Importance of Training Details 50:46 - Owning the Movement: A New Approach 54:54 - Challenges and Learnings in Coaching 01:00:49 - Building a Lifelong Foundation 01:04:43 - Creating a Unique Training Experience 01:08:43 - Inspiration and Future Plans 01:25:22 - Balancing Life and Career Changes 01:28:15 - Conclusion and Final Thoughts

Quotes:

"you can't look forward and connect the dots, but you can always look back and connect them. And you'll always have these key moments or key dots in your life that are really the reason why you are where you are. "
"If you make the process beautiful, the body can be beautiful."
"sometimes we need to take a breath and think about, our future selves and it's, yeah, it's a hard process to go through, but I think that the rewards are endless when you take that moment To think about what's possible."
" I truly believe that when you move well. When you train well, you can build a beautiful body. If you make the process beautiful, the body can be beautiful."

Featured on the show: Warrior School

Episode 300: The best of 300! Jun 30, 2024

Show notes

300 episodes. Five years. Hundreds of hours of recordings. Day 20/20. Episode 14/14. We did it!

In this super spesh milestone EP of the Warrior School Podcast, I reflect on our incredible journey to 300 episodes, sharing insights accumulated over five years. I discuss the 'long way home' approach that emphasises sustainable fitness and emotional connection over quick fixes. This episode also delves into insights on progressive overload, tailored training, and nutritional strategies for women in perimenopause, as well as balancing training with recovery.

Learn about the significance of your nervous system, hormonal health, and factors like sleep, training, and relationships, visualised through the metaphor of a big red umbrella. Discover how to create healthy habits and routines, manage stress, and build a holistic approach to your health and fitness. We also revisit our 200th episode, focusing on celebrating ourselves and claiming our wins.

I wanted to include so much more, but she's already at three hours! It's been wild, fun, hard and so very cool to create, build and nurture her.

THANK YOU for listening.

Big love.

00:00 Welcome to Episode 300!
00:24 Reflecting on 300 Episodes
02:25 The Long Way Home Philosophy
07:48 Understanding the Big Red Umbrella
15:36 The Importance of Fuel and Recovery
19:32 Aligning Goals with Actions
33:11 Navigating Perimenopause and Training
52:59 Balancing Performance, Health, and Aesthetics
54:10 Adapting Goals During Injury
54:37 Reconnecting with Your Body
56:21 The Long Way Home: A Personal Journey
01:07:17 Understanding Menopause and Hormonal Changes
01:12:30 Polarized Training for Women Over 40
01:16:16 The Importance of Nutrition and Protein
01:18:59 Managing Stress and Hormonal Balance
01:45:09 Maintaining Motivation in Long-Term Training
01:56:06 Defining Winning and Overcoming Obstacles
01:56:56 Embracing Play and Novelty in Training
01:57:37 Building a Strong Foundation for Training
01:58:00 The Importance of Proper Exercise and Recovery
01:59:22 Goal Setting: Focusing on the Process
02:02:12 Understanding the Costs of Achieving Goals
02:04:52 The Compound Effect in Training
02:11:13 Overcoming Passivity and Finding Your Fire
02:14:02 The Three Barriers to Consistency
02:16:23 Aligning Your Life with Your Mission
02:29:21 Building a Strong Training Foundation
02:40:16 The Importance of Meal Timing
02:46:06 Welcome to Warrior School: Testimonials

Featured on the show

Warrior School https://warriorschool.co/

Episode 299: A deep dive into consistent energy, pleasure and joyful Living Jun 28, 2024

Show notes

Today’s episode is extra special as real conversations inspire it. I revisit the conversations about strategies for maintaining consistent energy and overcoming the stop-start cycle in training. We discuss the three pillars of energy: nutrition and training, mindset and mission, and daily living. I emphasise the importance of pleasure and joy in daily routines and challenge you to create and experience an ideal day.

00:00 Welcome to Episode 299
02:03 The Energy Dilemma
03:27 Pillars of Energy: Food and Training
08:36 Pillars of Energy: Mindset and Mission
11:44 Pillars of Energy: Lifestyle and Environment
22:28 The Importance of Pleasure and Joy
27:36 Planning Your Ideal Day
28:18 Embracing Pleasure and Joy
29:31 Breaking Free from Rigid Rules
32:55 Energy Pillars and Personal Guidelines
37:08 Introduction to Warrior School
38:28 Warrior School Testimonials
41:51 Advice for New Warriors
44:43 Celebrating Progress and Wins
49:47 Final Thoughts and Encouragement

Episode Summary

In this episode, we discuss:

The common issue of low energy among women and its impact on training and daily life.
The importance of understanding and balancing the pillars of energy: nutrition, mindset, and lifestyle.
How your mindset and connection to your mission can significantly influence your energy levels.
The concept of energy stacking and how to manage your energy threshold.
Practical steps to create a more energy-efficient and joyful life, including the "Ideal Day" exercise.

Action Steps:

Evaluate Your Energy Pillars: Reflect on your nutrition, mindset, and lifestyle. Identify areas that need improvement.
Create Your Ideal Day: Write down your ideal day, from start to finish, including activities that bring you joy and pleasure.
Live Your Ideal Day: Plan and execute your ideal day at least once in the next month. Observe how it impacts your energy and well-being.
Join Warrior School: Connect with a community of women who are navigating similar journeys. Get support, accountability, and coaching to implement these changes.

Quotes:

"Building your foundation is work. Training takes work. Figuring out your nutrition takes work. A lot of this takes energy and work."
"If you are doing things that you don’t want to do and you’re forcing it, that is going to create friction. The friction and the forcing leak energy."
"Pleasure. Experience seeking out and experiencing pleasure and allowing us to fall into our desires and seek things out that we desire and actually give ourselves those things and experience pleasure, joy, and space."

Connect with Me:

Website: https://warriorschool.co/
Instagram: https://www.instagram.com/amykatebowe/
Email: amy@amykatebowe.com

If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.

Episode 298: How to measure progress and when to pivot for better results Jun 27, 2024

Show notes

Welcome back to the Warrior School Podcast, Warrior Women! This is episode 298. We are on episode 12 of 14 in our countdown series, and we have three days to go. However, I’ve decided to pivot for episode 300. Instead of a live Q&A, I’m creating a "Best of 300" episode. I’ve spent the day revisiting our archives to pull out the most impactful moments from the past 300 episodes. It's a huge task, but a meaningful one.

In this EP, I dive into an important discussion inspired by a conversation Gary Vee had about the significance of consistency, progress, and the necessity to pivot when things aren't working. I encourage you to think about your health and fitness journey, assess the quality of your progress, and consider when it might be time to pivot to continue moving toward your goals effectively.

00:00 Introduction and Episode Update
00:40 Reflecting on 300 Episodes
02:21 The Importance of Pivoting
05:37 Consistency and Progress
10:27 Real-Life Examples and Advice
19:00 Warrior School Testimonials
31:34 Final Thoughts and Encouragement

Episode Highlights:

Episode 300 Pivot: Instead of a live Q&A, we're curating the best clips from the past 300 episodes. This process involves sifting through old episodes, transcribing them, and saving the best moments.
Inspired by Gary Vee: Reflecting on advice from Gary Vee about the importance of pivoting when progress stalls. Consistency is key, but so is recognising when a change is needed.
Reflection and Progress: Emphasising the importance of reflecting on your journey, measuring progress, and being open to making changes when necessary.
Consistency and Quality: Discussing how consistency doesn’t mean doing the same thing repeatedly if it’s not working. It’s about making quality progress and knowing when to pivot.
Building a Foundation: Encouraging listeners to reflect on their health and fitness journey. Have you been consistent? Are you seeing progress? If not, it might be time to pivot.
Conversations on Change: Sharing insights from a conversation with Carson about the need for significant lifestyle changes to achieve big health and fitness goals.

Key Takeaways:

Pivoting is Essential: If you're not seeing the progress you want, it's time to pivot. Adjust your strategy, but don't stop.
Reflect on Your Journey: Regular reflection helps identify what's working and what's not. Use this to guide your next steps.
Measure Quality Progress: Focus on the quality of your progress. Are you seeing improvements in your health and fitness? If not, consider a pivot.
Consistency in Practice: Consistency is about showing up and putting in the work. It's not about doing the same thing over and over without results.

Quotes:

"We need to focus on the quality of the progress that we're making. If we're not making progress, we need to pivot."
"In the initial parts of building a foundation, we need to be consistent. We've got to do the same thing over and over until we've built that foundation."
"Consistency is about showing up and putting in the work. It's not about doing the same thing over and over without results."
"If we want big changes in our health and fitness, we have to change our whole life and mindset."
"Reflect on your journey, embrace the pivots, and focus on making quality progress."

Action Items:

Reflect on your health and fitness journey.
Identify areas where you need to pivot for better progress.
Stay consistent but be willing to adapt and change strategies as needed.

Connect with Me:

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•   Website: https://warriorschool.co/
•   Instagram: https://www.instagram.com/amykatebowe/
•   Email: amy@amykatebowe.com

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If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.

Episode 297: How our clothes influence our performance Jun 25, 2024

Show notes

**We are on episode 11 of 14, which means we have three episodes to go until we reach 300. If you have any questions that you want me to answer on our upcoming short and sweet Q&A episode, send them through! Send me a DM, send me an email, and I'll whack them on the list. I want you to join me live. ** In this EP, I explore the intricate relationship between fashion and athletic performance.

Key Takeaways

Vogue World Inspiration: The recent Vogue World show in Paris blended fashion and sport, sparking today's discussion.
Enclothed Cognition: Clothing influences psychological processes and athletic performance.
High-Quality Sportswear: Proper sportswear boosts confidence and readiness.
Research Insights: Well-fitted sportswear enhances performance; overly revealing uniforms can detract from focus.
Athlete Quotes: Serena Williams, Maria Sharapova, Simone Biles, and Flo Jo emphasize the impact of fashion on performance.
Colour Psychology: Colours like red can enhance aggression and dominance, while blue promotes calmness.
Practical Tips: Dress with intention, even when training at home, to boost confidence and performance.
Personal Reflections: Updating your wardrobe to match body changes is crucial for comfort and confidence.

Quotes "We dress to look good to feel good to perform good." "When we play to win, we train to win and we dress to win."

Resources:

Link to Warrior School – Learn more about our training programs and how we help women embrace the whole process.
Subscribe to the Podcast – Never miss an episode! Subscribe on Apple Podcasts, Spotify, or your favourite podcast platform.

Connect with Me:

Website: https://warriorschool.co/
Instagram: https://www.instagram.com/amykatebowe/
Email: amy@amykatebowe.com

If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.

Episode 296: The feedback that changed the way I trained Jun 25, 2024

Show notes

In this EP, I share some harsh feedback from my coach about my attitude and obsession with results. It changed the way I trained and coached - shifting my focus from perfection in weightlifting to embracing the entire process. Over the last eight years, I learned to appreciate every part of the training process. This change not only improved my athletic performance but also my coaching approach. I emphasise the importance of loving the journey, not just the outcome, and adopting systems and mindsets that support quality progress.

00:00 Harsh Truths About Your Attitude
00:35 Personal Journey: From Obsession to Realisation
02:36 The Turning Point: Walking Away from Weightlifting
03:21 Embracing the Process: Eight Years of Growth
03:53 Warrior School: Teaching the Whole Process
04:59 Sprinting Lessons: Overcoming Frustration
08:28 The Importance of the Process
11:38 Energy, Mindset, and Systems
15:37 Falling in Love with Training
17:26 Final Thoughts: The Practice is the Point

Quotes from the Episode:

"Your attitude sucks. Your validation comes from weightlifting. It needs to come from the whole process."
"The process is the point. The obstacles we encounter are the path to success."
"You have to love the practice, the work, the training. If you do not love the process, you will not get the results you want."

Books Mentioned:

The Obstacle Is the Way by Ryan Holiday
Atomic Habits by James Clear
The Practice by Seth Godin
Mastery by Robert Greene

Resources:

Link to Warrior School – Learn more about our training programs and how we help women embrace the whole process.
Subscribe to the Podcast – Never miss an episode! Subscribe on Apple Podcasts, Spotify, or your favourite podcast platform.

Connect with Me:

Website: https://warriorschool.co/
Instagram: https://www.instagram.com/amykatebowe/
Email: amy@amykatebowe.com

If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.

Episode 295: Understanding joint pain and optimising tendon strength in your 40s and beyond Jun 22, 2024

Show notes

In this EP, I dive deep into the topic of joint pain and optimising tendon strength for women in their late thirties, forties, and beyond. I share my observations from working with women over the past few years, discussing the increased prevalence of conditions like plantar fasciitis, Achilles tendonitis, and shoulder injuries in this age group—especially during perimenopause.

The EP covers the anatomy of tendons, how they adapt to stress, and factors that affect tendon health, such as exercise, nutrition, and recovery. We'll also discuss the influence of hormonal changes during perimenopause on tendon health and provide practical advice for managing and preventing tendon issues.

If you’re experiencing joint pain or tendon problems, this EP is packed with insights to help you understand and optimise your tendon health.

Key Takeaways:

Tendons adapt to mechanical stress but require more time and proper loading compared to muscles.
Hormonal changes during perimenopause and menopause can increase the risk of tendon injuries.
Adequate nutrition, particularly protein intake, is crucial for collagen synthesis and tendon health.
Progressive overload and appropriate rest are essential for strengthening tendons.
Seek professional help if experiencing persistent tendon issues, and consider advanced treatments if necessary.
00:00 Introduction to Joint Pain and Tendon Strength
00:42 Types of Research: Quantitative vs. Qualitative
02:00 Observations on Joint Pain in Women Over 40
03:58 Understanding Tendons: Anatomy 101
06:42 Factors Affecting Tendon Health
08:25 Exercise and Training: Building Tendon Strength
16:59 Nutrition's Role in Tendon Health
18:16 Rest and Recovery: Essential for Tendon Repair
19:04 Managing Tendon Injuries: Practical Advice
29:05 Hormonal Changes and Tendon Health in Perimenopause
32:56 Preventing Tendon Issues: Tips and Strategies
33:44 Conclusion and Support

For more resources and to stay connected, visit Warrior School.

Upcoming Events:

Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges.
Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors.

Connect with Me:

Website: https://warriorschool.co/
Instagram: https://www.instagram.com/amykatebowe/
Email: amy@amykatebowe.com

Episode 294: The essential role of muscle mass for women's health Jun 21, 2024

Show notes

In this episode, I explore the critical importance of muscle mass for women. I discuss the optimal muscle mass needed, how to achieve and maintain it, and why it's essential for our health, including physiological, hormonal, metabolic, and mental. Highlighting recent research in women's health and fitness, I challenge traditional approaches focused on weight loss and reduced activity. Instead, I emphasise the 'more' approach—advocating for more muscle, more energy, more food, and more optimal training. I delve into the science of muscle growth, training strategies, the influence of age and hormones, and the importance of a well-rounded muscle-centric lifestyle.

00:00 Introduction: The Importance of Muscle Mass for Women 02:58 The Vision: Health and Body Goals 04:13 A New Approach: Adding More Muscle 06:33 Defining Optimal Muscle Mass 09:02 Understanding Muscle Composition and Averages 13:03 The Role of Muscle in Overall Health 19:02 Training and Nutrition for Muscle Growth 24:09 The Science of Building Muscle 36:53 Achieving and Maintaining Optimal Muscle Mass 42:01 Conclusion: Steps to Build and Maintain Muscle

For more resources and to stay connected, visit Warrior School.

Upcoming Events • Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges. • Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors.

Connect with Me • Website: https://warriorschool.co/ • Instagram: https://www.instagram.com/amykatebowe/ • Email: amy@amykatebowe.com

Episode 293: How movement and motion boost creativity [And an update from my world & Warrior School] Jun 19, 2024

Show notes

This EP is the seventh in our podcast sprint series. I dive into the concept of 'movement' and its impact on creativity and personal growth. As I walk and talk, I reflect on how movement fuels my creativity and share updates from my life and Warrior School. I discuss my fascination with long-term vision, the importance of maintenance periods, and the cycles of change every seven years. I also introduce new projects within Warrior School, including structural changes, a new alumni program, and exciting upcoming events like challenges and a Fiji training immersion in 2025.

00:00 Introduction and Podcast Update 00:23 The Power of Movement and Creativity 01:50 Choosing a Word for the Year 03:48 The Concept of Maintenance and Momentum 05:09 Long-Term Vision and Goals 06:52 Exciting Projects and Future Plans 11:40 Warrior School Updates 17:27 Warrior School Challenges and Events 24:15 Personal Life and Renovations 26:07 Conclusion and Final Thoughts 26:31 Warrior School Testimonials

Key Topics Discussed

The Power of Motion and Creativity: Discover how movement fuels creativity and the benefits of incorporating physical activity into your daily routine.
Personal Updates: A listener asked about what's new in my life, and I share some significant changes and future plans.
Choosing a Word for the Year: Although it's mid-year, I'm choosing "movement" and "motion" as my guiding words for the remainder of 2024.
Maintenance vs. Momentum: The importance of balancing maintenance phases with periods of growth and momentum in your training and life.
The Seven-Year Cycle: An exploration of the seven-year cycle of change and its impact on our lives.
Exciting Warrior School Developments: From new coaching structures to the creation of the Warrior Alumni Program, hear about the latest innovations.
Upcoming Warrior School Challenge: Details on the next challenge starting September 2nd, focusing on finding your edges and pushing limits.
Warrior School's First Training Immersion Event: Announcing a three-day training immersion event in Fiji, in June 2025.
Personal Adventures and Renovations: Updates on my upcoming travels, family visits, and ongoing apartment renovations.

Notable Quotes

"The motion and the movement really help my mind. It's where I come up with a lot of my creative ideas."
"We thrive on forward momentum, the sense of being in motion, of progressing forward."
"It's okay to go through times of maintenance or stagnation. Those times are great for reflection and restoring your vision."
"The seven-year cycle offers us a chance for drastic change. It's a period of significant transformation in our lives."

Upcoming Events

Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges.
Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors.

Connect with Me

Website: https://warriorschool.co/
Instagram: https://www.instagram.com/amykatebowe/
Email: amy@amykatebowe.com

Episode 292: Training strategies for travel and busy schedules Jun 17, 2024

Show notes

In this EP, I take you on a walk with me as I share insights into how consistently practicing new skills, like training or business tasks, can make them feel less daunting. I also dive into an interesting conversation I had with a warrior about the anxieties of maintaining a training routine while travelling. We explore strategies for using one's body as a tool to create effective workout sessions anywhere, reinforcing the significance of foundational bodyweight strength training. The episode aims to empower you with confidence and knowledge to maintain your training regardless of your environment.

00:00 A Sunday Walk and Catching Up on Work 00:40 Supporting Karson's Big Events 02:50 Building Capacity Through Practice 05:36 A Conversation with a Warrior 08:18 Training While Traveling 12:24 Using Your Body as a Training Tool 19:12 Maintaining Consistency in Training 22:20 Final Thoughts and Encouragement

Quotes:

"When we're starting something new, it feels really big and scary because we haven't done it before. But the more that we practice it, the more that we do it, we build that skill or that thing.
"Our body is a tool. No matter where I go in the world, I know how to use my own body."

Resources Mentioned:

Creator Club

https://www.creatorclub.link/

Warrior School

https://warriorschool.co/

Connect with me

Website: https://warriorschool.co/
Instagram: https://www.instagram.com/amykatebowe/
Email: amy@amykatebowe.com

Listener Questions

Question of the Episode: How do you adapt your training or work routine when you're travelling or facing interruptions? Share your experiences with us on social media using the hashtag #EmpowermentThroughMovement.
Call to Action: If you found this episode helpful, please subscribe, leave a review, and share it with friends who might benefit from these insights.