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 291: Finding momentum and motivation: A guide to setting and achieving big goals Jun 15, 2024

Show notes

In this EP, I share insights from a recent one-on-one coaching call focused on getting back on track, finding motivation, and regaining momentum. I've been havin’ many conversations with the Warriors about deeper goal setting, talking about the importance of big, specific, measurable, and time-based goals.

I also talk about the concept of periods of maintenance and momentum, explaining how to leverage both to achieve your visions - It's about embracing the process, discovering joy in new challenges, and putting ourselves on the hook to explore our true potential.

How are you going to put yourself on the hook for the second half of 2024?

00:00 Introduction and Coaching Call Insights
01:18 Reconnecting with Your Vision
01:51 Setting Big, Scary Goals
02:55 The Power of Challenges in Warrior School
04:20 Maintenance vs. Momentum
06:58 Declaring Specific Goals
09:51 Finding Your Fire
16:33 The Joy of Sprinting
27:22 Pushing to Your Edges
30:53 Conclusion and Final Thoughts

Featured on the Show

Warrior School

Related podcasts

Episode 287: How do I get back on track? Episode 284: Finding your fire Episode 276: Maintenance versus momentum Episode 243: How do keep gong in moments or period of change Episode 237: How are you thinking about your goals? Episode 236: Readiness and delaying

Episode 290: The secret of your future Jun 14, 2024

Show notes

Recording outside in the sunshine, I reflect on a quote I came across: "The secret of your future is hidden in your daily routines." This sets the stage for a chat about the significance of maintaining consistent daily habits, particularly in building a strong foundation for your metabolism, energy levels, and training.

I share insights from a recent coaching call where we discussed why your body craves consistency, especially at the start of a fitness journey. Establishing and maintaining consistent practices in eating, training, sleeping, and managing stress are crucial for developing resilience and flexibility over time.

Episode Breakdown:

00:00 Welcome to Episode 290
01:31 Discovering Cosmos and Daily Routines
02:28 The Importance of Consistency
03:52 Building a Strong Foundation
07:01 Consistency in Training and Nutrition
12:11 Daily Routines for Future Success
14:39 Final Thoughts on Consistency

Featured on the show

Warrior School

Related podcast episodes

Episode 257: Unlocking the power of meal timing Episode 253: Carb shortage SOS (overcoming insufficient intake) Episode 251: Breaking patterns and making confident training choices Episode 243: How to keep going in moments and times of change

Episode 289: Your unique effect Jun 13, 2024

Show notes

In EP 4/14 of our sprint, I explore the importance of self-expression, creativity, and individuality in transforming our fitness and lives. The conversation includes insights from studying influential female athletes, dancers, and even cultural icons like Marilyn Monroe.

Learn how to identify and harness your unique 'effect'—the blend of qualities that make you distinct. I'll share details about our themed Brunch Club and Mastermind event, which was designed to immerse the Warriors in the high-energy vibes of the 70s and 80s, fostering creativity and self-discovery.

Join me in creating your very own 'effect' and lifting your vibration to become more magnetic and confident in all areas of your life.

00:00 Welcome to Warrior School Podcast 00:28 Owning the Movement: A Unique Approach 02:32 Researching Female Athletes and Influences 04:54 Studio 54 and the Birth of Brunch Club 06:50 Themes of Self-Expression, Creativity, and Individuality 09:15 Exploring High Energy Eras and Movements 21:00 The Power of High Vibration and Energy 26:52 Connecting the Dots: Personal Backstory 29:20 Creating Your Effect: Lessons from Icons 30:19 The Marilyn Effect: A Transformation on Broadway 31:23 Defining Marilyn: Iconic Traits and Movements 33:21 Marilyn Monroe: Master of Seduction 36:47 Creating Your Own Effect 37:14 Case Study: The Beyonce Effect 38:29 Exploring Personal Identity and Effect 45:51 Warrior School Testimonials: Personal Transformations 50:22 Advice for New Warriors

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Warrior School

Episode 288: The power of refinement in training Jun 12, 2024

Show notes

This is Day 2 of the 20-day sprint - Episode 2/14! In today’s EP on the pod, we talk about the importance of refinement in training. I discuss the distinction between merely working out and truly training by paying close attention to our movements and slowing down. I highlight the significance of owning and refining each movement during warmups to maximise strength, stability, and results. I talk about considering your training intention, technique, and preparation so you can get more out of your training

00:00 Welcome to the Warrior School Podcast 00:16 The Importance of Refinement in Training 02:14 Slowing Down and Noticing Your Body 04:06 The Power of Preparation 06:04 Owning and Refining Movements 09:16 The Own the Movement Framework 12:34 Simplify and Refine Your Training 17:29 Warrior School Testimonials 22:12 Advice for New Warriors 25:04 Celebrating Wins and Progress 28:54 The Importance of Filming Your Training

Featured on the show

Warrior School

Episode 287: How do I get back on track? Jun 11, 2024

Show notes

Today's Ep. marks the beginning of our 14-episode podcast sprint over the next 20 days. Wild! We talk about regaining your rhythm and momentum, starting with a fascinating conversation with one of my warriors. She had been travelling and moving, feeling off-track, and asked how to get back into her routine. I share the framework I use to help warriors stay in the practice and maintain their baseline, regardless of their circumstances. Today’s focus is on reconnecting with your vision and breaking down goals to create structure and regain energy.

Stay tuned for 13 more solo episodes and join us live for the 300th episode!

00:00 Welcome to the Warrior School Podcast 00:50 Getting Back on Track: A Warrior's Journey 01:59 The Practice: Always in Motion 02:40 Creating a Sustainable Training Plan 07:39 Reconnecting with Your Vision 10:31 Setting Specific Goals for Success 16:07 Addressing Energy and Vision Problems 18:41 Conclusion and Upcoming Episodes

Featured on the podcast

Warrior School

Episode 286: The sprint to 300! [join me] Jun 08, 2024

Show notes

In this EP of the Warrior School Podcast, I celebrate the upcoming 5th birthday of the podcast. That's right, on June 30th, the podcast turns five years old. Wild!! I’m launching an ambitious sprint to episode 300 to celebrate her fifth birthday and this milestone.

Reflecting on the journey of creating nearly 300 episodes over the past five years, I share how the podcast has evolved. From refining my speaking skills to creating clearer content and building stronger relationships, it's been a transformative experience. One key takeaway from this EP is the importance of consistent effort and energy. Just like in training, achieving long-term goals demands time, effort, and persistent dedication.

Exciting plans are on the horizon for the podcast. To mark this five-year milestone, I'm planning a live podcast recording. I invite you to join me as I embark on this 20-day sprint to episode 300 and let's see what's possible when we push ourselves!

In this episode, you’ll learn about:

The importance of celebrating milestones and setting ambitious goals
How consistency and dedication impact long-term success.
The parallels between podcasting and fitness in terms of refining skills and processes.
Upcoming podcast plans include a live recording and enhanced video content.
I invite you to create your sprint for the next 20 days

Tag me I’m the EP. and share what you are sprinting towards over the next 20 days.

Warrior School https://warriorschool.co/

Episode 285: Simplifying healing with Josh and Jeanne Rubin Jun 06, 2024

Show notes

In this EP, I welcome back the OG’s of the metabolic nutrition space, The Real Food Gangstas - Josh and Jeanne Rubin. This is Josh and Jeanne’s fifth or sixth time on the pod! In today’s EP, they share their insights on the importance of simplifying the healing process to reduce stress and complexity. This conversation dives deep into how lifestyle changes, light environment, and daily habits critically influence our overall well-being.

Early last year, a noticeable shift in Josh and Jeanne’s approach to their work emerged. Moving away from solely educational content, they began to simplify their message, focusing on straightforward and actionable healing strategies. Today, they introduce us to their 'Healing Hub' and 'Nourished Nervous System' programs, designed to foster new healthy habits and behaviours that reshape our biology and promote holistic health.

Key Takeaways:

Importance of Lifestyle Factors:

Home environment, relationships, and professional situations play a significant role in the healing process.
Small changes, such as walking after meals, can have a profound impact on health.

Creating Space for Recovery:

Emphasising the necessity of making time for recovery, even with a busy schedule.
Understanding that healing might not look perfect, but it’s essential to adapt and make the most of available time.

Decluttering the Health Landscape:

Simplifying the approach to health by focusing on essential, manageable habits.
Avoiding the chaos and stress often found in the current health and wellness space.

Reshaping Experiences and Biology:

Developing new, healthy habits and behaviours to reshape daily experiences.
Recognising that these changes in daily inputs influence hormonal balance, nervous system function, and overall health.

Quotes:

"And some people say, well, I have five kids. You can't, I can't, you have to focus on the time you do have, you have to make that choice to do it. It might not look how you want it to, and it might not look how you think it should look. But you got to do it differently because what else can you do? You either stay on the same track and you break down or you start making changes and you show your kids how to do it differently."
"We're saying, this is your story, and look at your day, your week. We need to start looking at the things in your life that you need to shift, that you have to adapt, that aren't working for you, that are working for you in a sense. Because really what we're doing is, we're creating new healthy habits and behaviors. We're reshaping your experiences, which reshapes your biology, because all of that in your day are the inputs that create the outputs in your hormones, your nervous system and everything."

00:00 Welcome to The Warrior School Podcast with Special Guests 01:54 The Evolution of Josh and Jeannie's Work in Metabolic Nutrition and Healing 02:38 Diving Deep into the Healing Hub and Nourished Nervous System Program 03:01 The Shift Towards Simplicity in Healing and Nutrition 05:48 Josh and Jeannie Share Their Personal and Professional Transformations 10:55 Exploring the Impact of Social Media on Health Education and Business 15:11 The Power of Simplifying Healing and Embracing Personalised Health Strategies 22:57 Navigating the Challenges of Social Media and Reconnecting with Authentic Healing 31:12 The Journey of Unlearning and Reconnecting for True Healing 37:43 Addressing the Emotional Body and the Importance of Starting the Day Right 39:36 The Impact of Blue Light on Your Morning Routine 40:49 Creating a Healthier Morning Routine 42:04 Shifting Focus: From Supplements to Habits 44:01 Introducing the Healing Hub: A Community for Change 51:57 The Power of Simplicity in Healing 01:03:05 The Importance of Environment and Energy in Healing 01:13:37 Simple Steps to Transform Your Health 01:15:23 Joining the Healing Hub and Concluding Thoughts

Featured on the Show

Programs Mentioned:

Healing Hub Nourished Nervous System

Connect with Josh and Jeannie Rubin:

Website: East West Healing Instagram: @realfoodgangstas

Episode 284: Finding your fire Jun 03, 2024

Show notes

This episode is inspired by Nikita - one of the Warriors. It is dedicated to her and all women who are trying to find their fire so they can chase their vision and goals. I talk about the necessity of building an unwavering belief and overcoming obstacles like energy depletion and fear. Throughout, I emphasise the importance of ‘putting a fire in your belly’ and the value of setting big goals—not for the sake of outcomes but for the transformative journey they provoke.

I reflect on my personal experiences, including Olympic weightlifting, to illustrate the power of motivation, visualisation, and maintaining baseline standards in achieving one's desires. I encourage you to recognise your worth, confront fears, and chase your dreams - go FIND YOUR FIRE!!!

00:00 Welcome to the Warrior School Podcast 00:09 Finding Your Fire: The Journey Begins 00:18 Dedication and Purpose: Lighting the Fire Within 01:02 The Essence of Desire: Wanting More and Finding Fire 03:49 Overcoming Obstacles: Energy and Fear 05:19 Harnessing the Power of Vision and Belief 08:21 The Transformation Journey: From Fear to Fire 11:18 Empowerment Through Choice: Crafting a Vision 14:56 Facing Fear with Fire: The Path to Mastery 16:36 Conclusion and Encouragement

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Warrior School

Episode 283: The amount of preparation you need to build the body you love May 30, 2024

Show notes

In this Ep of the WS Podcast, I discuss the profound impact preparation has on helping you achieve your desired body composition. I talk about two different types of perpetration and the various aspects of it, from routine tasks to facing new challenges. I highlight the importance of being prepared to adequately nourish the body so you have the energy to chase your goals.

Key Takeaways

00:00 Welcome to the Warrior School Podcast 00:15 A Day in the Life: Podcasting, Coaching, and Personal Growth 04:19 The Power of Preparation: Beyond Food 06:26 Diving Deep into Preparation for Health and Fitness 10:33 The Art of Meal Prep: Strategies for Success 26:13 Embracing the Preparation Journey in All Aspects of Life 28:42 Mastering Preparation: The Key to Success 28:52 Karson's Race Prep: A Journey of Firsts 30:26 The Art of Public Speaking: Conquering Fear with Preparation 32:28 The Power of Preparation: Physical and Mental Readiness 35:53 Embracing the Food Journey: A Path to Energy and Results 42:09 Warrior School Testimonial

Featured on the show

Warrior School Alex Hormozi Podcast on preparation

Episode 281: How should women approach exercise? [part 5: individualisation, flexibility and fun] May 27, 2024

Show notes

EP 281 of the Warrior School podcast marks the conclusion of a five-part series focusing on how you should approach exercise, fitting it into your life in a way that aligns with your unique body and goals.

The EP highlights the importance of individualisation, flexibility, and fun in fitness. I emphasise the need for a strong foundation in strength training, cardiovascular health, and nutrition, regardless of specific goals.

I invite you to apply to join Warrior School if you need leadership and support with your heath and fitness. To learn more about Warrior School click here.

00:00 The Final Episode of Our Series 00:45 Sharing and Feedback 05:22 Diving Into Individualisation in Women's Exercise 05:53 Exploring the Importance of a Strong Foundation 08:06 The Power of Individual Goals and Hybrid Training 10:10 Creating a Personalised Training Strategy 16:19 The Joy and Challenge of Pursuing Fitness Goals 29:20 Invitation to Join Warrior School for Personalised Support 33:09 Warrior School Women Share Their Transformative Journeys