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 280: How should women approach exercise? [part 4: sprint interval training & plyometrics] May 23, 2024

Show notes

In today’s Ep, we are talkin’ all about sprint interval training and plyometrics. This is part four of our five part series on ‘how to approach exercise’. I share my excitement about nearing the 300th episode milestone of the podcast (which is blowing my mind. I talk about about the concept of 'finding your fire,' a metaphor for the drive and passion needed to achieve substantial body composition changes and to embrace aggressive, high-intensity training methods such as sprinting and Olympic weightlifting. I reflect on the importance of mindset, the need for a strong foundation, and the role of high-intensity training in achieving body composition goals.

00:00 Welcome to Warrior School: The Journey to 300 Episodes 01:30 Igniting the Fire Within: The Power of Grit and Determination 03:29 Embracing Aggression: Lessons from Sprint Training and Olympic Weightlifting 05:34 Overcoming Self-Doubt: The Mental Battle of Training 11:37 Building a Strong Foundation: The Importance of Consistent Training 17:53 Integrating Sprint Training: A Guide to Enhancing Performance 24:51 Mindset and Adaptation: The Key to Pushing Your Limits 27:26 Igniting the Fire Within: The Power of Goals and Vision 28:28 The Journey to Feeling Amazing: A Warrior's Wedding Prep 29:26 Rekindling the Vision: Staying True to Your Goals 32:48 The Essence of Training: Finding Your Fire 36:21 Warrior School Testimonials

Related podcast episodes

Episode 229: Is training hard bad for female hormones and health Episode 227: The best sprint intervals for metabolic health and fat loss Episode 186: How should I approach training [exercise prescription for strength, HIIT and plyometrics] Episode 184: The power of plyometrics on body composition and metabolic health

Featured on the show

Warrior School

Episode 279: How should women approach exercise? [part 3: cardiovascular training] May 20, 2024

Show notes

In today’s EP, we focus on cardiovascular training and how to incorporate it into your training routine. I share group coaching call on improving aerobic capacity and the benefits of High-Intensity Interval Training (HIIT), offering insights into aerobic vs. anaerobic training, energy systems, and how to fit HIIT alongside strength training.

Key Takeaways:

Understanding Energy Systems
Aerobic vs. Anaerobic Training
Common misunderstandings about High-Intensity Interval Training
Incorporating HIIT and SIT into your training
Creating your training strategy

00:00 Welcome to the Warrior School Podcast: Navigating Exercise 00:52 Diving Deep into Cardiovascular Training 00:59 Exclusive Group Coaching Insights: Aerobic Capacity and HIIT 07:37 Understanding Energy Systems: Aerobic vs. Anaerobic 19:30 Practical Guide to Aerobic Thresholds and Training Zones 30:58 Anaerobic Training Explained: Beyond the Basics 40:19 Unlocking the Benefits of High-Intensity Training for Women Over 40 44:05 Incorporating HIT and SIT into Your Routine: Practical Tips 52:00 Navigating the Path to Sprinting: A Gradual Approach 01:02:00 Warrior School Testimonials

Related podcast episodes

Episode 279: How should women approach exercise [part 2 cardiovascular exercise] Episode 207: The importance of a well-balanced exercise program with Libby Wescombe Episode 185: HIIT training for fat loss and metabolic health Episode 186: How should I approach training [exercise prescription for strength, HIIT and plyometrics]

Episode 278: How should women approach exercise? [part 2: strength training] May 16, 2024

Show notes

I share the first part of a five-part series focused on how you should approach exercise, specifically addressing the crucial role of strength training in creating the body you want. I debunk myths about fitness post-40, presenting a new, empowered approach that prioritises strength, energy, and confidence over traditional diet and exercise narratives. I discuss adapting exercise to your current life stage, and highlight that change is not only possible but achievable through strategic, informed strength training and self-prioritisation.

Key Takeaways:

Strength Training is Essential: Strength training is highlighted as a cornerstone for women's fitness, particularly in the context of hormonal changes and body composition shifts that occur in the late thirties and beyond.
Navigating Through Noise: The episode discusses the importance of cutting through the fitness industry's 'noise' and focusing on strategies that offer clear, actionable guidelines tuned to women's unique physiological needs.
Old Game vs. New Game: A comparison is drawn between outdated fitness ideologies focused on weight loss and restriction ('Old Game') versus a more holistic approach ('New Game') emphasising strength, energy, and confidence.
Prioritising Health and Fitness: The importance of making one's health and fitness a top priority to maintain energy, functionality, and the ability to lead a full life is underscored

00:00 Welcome to the Warrior School Podcast: Women and Exercise 00:50 The Power of Strength Training for Women 00:54 Navigating the Noise in Women's Health and Fitness 01:20 Embracing Change: Fitness Beyond Your 40s 03:39 Old Game vs. New Game: A Fresh Approach to Fitness 04:38 Living Big: The New Game of More 09:26 Prioritising Health and Fitness for Energy and Power 12:10 Creating an Environment for Success 17:40 Owning the Movement: Beyond the Gym 22:06 The Essentials of Strength Training 27:50 Building a Foundation: The Importance of Body Weight Training 36:47 Designing a Training Program That Works for You 38:35 Training Needs for Females: A Comprehensive Guide 39:00 Customising Your Training: Athletes vs. Strength Focus 40:42 Creating Your Vision: The Foundation of Fitness Success 42:18 Adapting Training to Your Current Season of Life 43:27 Building Your Foundation: Starting with Strength Training 46:12 Advancing Your Training: Lifting Heavy and Building Muscle 57:46 Warrior School Testimonials: Transformations and Triumphs

Related podcast episodes

Episode 273: Q&A Special Part 2 (timestamp 19-minutes) Episode 262: Transforming your training with Own the Movement Workshop Episode 233: How heavy should I be lifting to get stronger and build the body I love? Episode 207: The importance of a well-balanced exercise program with Libby Wescombe Episode 172: Strength training 101 Episode 158: My tops tips and tricks to help you lift more weight Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe Episode 114: The key to taking your training to the next level Episode 105: How to confidently choose the right weights in your training Episode 104: Why you’re not making progress in your training with Libby Wescombe Episode 89: How to train hard in a respectful way

Featured on the podcast

Warrior School

Episode 277: How should women approach exercise? [part 1: the guidelines] May 13, 2024

Show notes

In today's episode is the first part of an essential five-part series focused on how women, especially those in their 40s and beyond, should approach exercise.

I share insights into the complexities of women's health and the crucial aspects of building a fitness regimen that not only aligns with your goals but is also sustainable and responsive to your unique physiological needs.

Drawing from conversations with experts like Dr. Stacey Sims and incorporating the approach of 'playing to win' in the realm of women's fitness, I explore the foundational guidelines critical for developing a fitness strategy that resonates with your goals and life.

Key Takeaways:

The significance of strength training and its impact on muscle density and overall health.
The role of cardiovascular training, including HIIT and Zone 2 workouts, in enhancing energy efficiency and fat burning.
Understanding the importance of speed and power exercises for bone health, especially during the perimenopause and menopause stages.
The foundational principles of establishing a solid fitness base, including nourishing adequately, prioritising sleep, and regular movement.

00:00 Welcome to the Warrior School Podcast 00:49 Introducing the Five-Part Series on Exercise for Women 04:26 Understanding the Guidelines for Women's Exercise 06:59 The Importance of Vision, Current Season, and Foundation in Fitness 16:23 Deep Dive into Guideline One: Strength Training 21:48 Exploring Cardiovascular Training and Speed & Power 26:04 Building a Strong Foundation: The Female Training Pyramid 30:35 Warrior School Success Stories

Related podcasts

Episode 276: Maintenance versus momentum May 09, 2024

Show notes

In episode 276, we explores the significance of recognising and navigating through periods of 'Maintenance' and 'Momentum' in your health and fitness journey.

'Maintenance' refers to periods focused on maintaining your current standards and baselines amidst life's demands, ensuring consistency. 'Momentum' describes times with fewer external pressures, allowing for aggressive progress and the pursuit of new goals, embodying a phase of growth, results, and setting new standards.

Recognising which phase you are in - Maintenance May or Momentum May - and adopting the appropriate strategy ensures balanced, sustainable progress towards your health, fitness, and personal goals.

Warrior School https://warriorschool.co/

Related podcasts

Episode 260: Achieving more in less time https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000648230897

Episode 243: How to keep going in moments or periods of change https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000638789543

Episode 219: Self-discipline, patience and committing to the plan https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000627305907

Episode 205: How can I support myself in times of stress https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000621986418

Episode 189: Life sprints and shortening the long way home https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000617374693

Episode 275: Incorporating flexibility and fun into your training practice with Libby Wescombe May 06, 2024

Show notes

In today’s episode, my guest is Libby Wescombe. This is Lib’s fourth or fifth time on the Warrior School Podcast. In this EP, we chat about the significance of incorporating flexibility and fun into your training practice. Libby highlights the journey from beginner to advanced, how we navigate discomfort in training, and the need for balanced training that supports mental health and life fulfilment beyond physical benefits. We also talk about the importance of autonomy in setting personal goals, and the role of support from partners.

Key Takeaways:

00:26 The Return of Libby Wescombe: Fan Favourites and Podcast Plans 01:21 Diving Deep into Training Flexibility and Fitness Philosophy 07:53 Exploring the Science and Personalisation of Training 14:00 The Journey from Beginner to Advanced: Building Muscle and Embracing Soreness 23:29 Navigating Discomfort and the Path to Athleticism 29:41 The Importance of Embracing Discomfort in Training 38:10 Understanding Your Body's Adaptation to New Workouts 38:45 The Importance of Frequency in Training 39:45 Evolving Your Fitness Goals Over Time 40:37 Exploring Diverse Training Approaches Beyond Longevity 41:34 Adapting Training to Individual Desires and Life Stages 44:31 The Power of Support in Achieving Fitness Goals 45:22 Embracing Change and Stepping Out of Comfort Zones 47:11 Combining Different Training Styles for Optimal Results 55:27 The Role of Communication and Support in Fitness 01:06:57 Finding Personal Fulfilment in Your Fitness Journey

Libby Wescombe Website https://libbywescombe.com/your-monthly-fuel-about-page

Libby Wescombe Instagram https://www.instagram.com/libbywescombe/

Episode 207: The importance of a well balanced exercise program with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000622757452

Episode 142: How to confidently modify and progress your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596

Episode 104: Why you’re not making progress in your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960

Episode 80: How to build muscle with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000530211023

Episode 274: Libido Unlocked: Transforming sexual intimacy and desire with Elena Rossi May 02, 2024

Show notes

My guest today is with Elena Rossi, a connoisseur in female libido and sexuality. Elena shares her personal journey from suffering sexual dysfunction and pain to experiencing a sexual awakening and dedicating her life to helping women navigate their sexuality.

The Ep. delves into topics like the difference between sex and sexual intimacy, societal conditioning on sexual norms, the importance of safety and trust in sexual relationships, and the misinterpretations surrounding popular media like 'Fifty Shades of Grey.'

Elena also discusses her course on understanding and addressing the root causes of diminished libido in long-term relationships, emphasising the importance of alignment with one's sexuality and the detrimental effects of trying to conform to male-centric views of sex.

*Warning: There is swearing and talk of rape as a fantasy in this episode (so be careful with little ears).

00:00 Opening Banter: Fashion and Introductions 00:41 Journey to the Podcast: Discovering Elena's Work 01:40 Elena's Mission: Saving Marriages and Understanding Female Sexuality 02:58 From Pain to Purpose: Elena's Personal Journey 06:17 Creating Safe Spaces: Addressing Women's Sexual Challenges 08:56 Understanding Female Libido: Beyond the Surface 13:55 The Pillars of Female Libido and Self-Care 25:43 Seasons of Libido: Navigating Life's Changes 28:16 Personalising Your Path: Sexuality and Libido Your Way 33:04 Maintaining Desire in Long-Term Relationships 34:56 The Illusion of Recapturing Novelty in Long-Term Relationships 35:59 Role-Playing and the Quest for Novelty 36:17 Evolving Desire Beyond Novelty 38:22 Building Emotional Connections for Deeper Intimacy 40:11 Redefining Arousal and Desire 41:11 The Importance of Time and Patience in Sexual Intimacy 45:40 Exploring the Difference Between Sex and Sexual Intimacy 49:06 Addressing Misconceptions and Communication in Relationships 51:19 Unpacking the Phenomenon of Fifty Shades of Grey 53:12 The Misunderstood Concept of the 'Rape Fantasy' 54:16 The Role of Safety in Sexual Desire 57:03 Challenging the Hustle Culture in Sexuality 57:38 Identifying and Addressing Libido Killers 01:07:13 Concluding Thoughts and the Importance of Communication

Elena Rossi Instagram https://www.instagram.com/elenarossiofficial_/

Website https://elenarossiofficial.com/

Where did my Libido Go Course 222USD OFF with the code WARRIORSCHOOL on her Level 1 Course. Here is the course link: https://elenarossiofficial.com/level-one/

Episode 273: Q&A Part 2 Apr 25, 2024

Show notes

In this EP, I explore the importance of optimal protein intake for muscle growth, navigating menopause, and the nuances between muscle building and strength training for women over 40.

I share personal experiences and insights gained from entrepreneurship, emphasising the value of adopting a long-way home approach in both business and fitness. I also discuss strategies for recognising and managing burnout by addressing low energy states.

00:00 Unexpected Q&A: Protein Absorption Insights 02:12 The Science of Protein Intake for Women 12:08 Navigating Menopause: Tests and Genetics 19:19 Muscle Building vs. Strength Training: A Deep Dive 34:18 Maximising Strength and Muscle Growth: Strategies and Insights 36:22 Upcoming Series Announcement: Fitness for Women in Their Forties and Beyond 36:48 Entrepreneurial Journey: Lessons Learned and Personal Growth 40:33 Embracing the Long Way in Business and Training: A Philosophy of Patience and Persistence 45:46 The Joy of No Rules: Finding Freedom in Training and Entrepreneurship 52:26 Navigating Burnout: Understanding and Overcoming Low Energy States 01:03:13 Concluding Thoughts: Wrapping Up Q&A Part Two

Featured on the show

Warrior School https://warriorschool.co/

Related podcast episodes

Episode 233: How heavy should I be lifting to get stronger and build the body I love? https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000632941029

Episode 172: Strength training 101 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000606512079

Episode 272: Q&A special part 1 Apr 20, 2024

Show notes

This EP of the Warrior School podcast, I dive into a Q&A sesh. We explore key topics such as meal timing for evening workouts, the benefits of consistent exercise schedules, managing energy levels, and effective strategies for addressing cellulite through metabolic health, resistance training, and dietary adjustments.

Key Takeaways:

Optimal nutrition throughout the day is crucial for training effectiveness, not just pre- and post-workout meals.
Consistency in workout timing, whether morning or evening, matters more than the specific time of day. - Understanding and managing energy leaks can significantly enhance overall health and vitality.
Cellulite can be managed through improved metabolic health, resistance training, and attention to hormone balance.
The support and shared experiences of a community like Warrior School can be incredibly motivating and transformative.

00:00 Welcome to the Warrior School Podcast Q&A Special! 00:34 Mastering Meal Timing for Evening Workouts 10:44 Exploring the Best Time for Workouts: Morning vs. Evening 19:40 Unveiling Energy Leaks: How to Harness Your Power 29:16 Demystifying Cellulite: Strength, Metabolism, and Body Composition 30:30 Unveiling the Mysteries of Cellulite: Causes and Hormonal Influences 31:05 The Role of Estrogen in Cellulite Formation 32:59 Strategies for Managing Cellulite: Hormonal Balance and Lifestyle Changes 33:51 Dietary Influences on Cellulite: Omega Fatty Acids and Inflammation 35:33 Metabolic Health and Its Impact on Cellulite 37:44 Exercise as a Key to Reducing Cellulite: Resistance Training and Sprinting 47:13 Personal Testimonies: Transformations in Warrior School 51:57 The Power of Community and Consistency in Warrior School 54:49 Celebrating Strength and Confidence: Warrior School Success Stories

Featured on the show

Warrior School https://warriorschool.co/

Related podcast episodes

Episode 257: Unlocking the power of meal timing https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000646713929

Episode 223: Q& A special (Why fasting is more stressful for women timestamp: 47:02) https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000628920769

Episode 34: Why I don’t recommend fasting https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000474105738

Dr Stacy Sims Article https://www.drstacysims.com/blog/You_are_an_athlete_and_you_shouldn’t_practice_intermittent_fasting

Episode 271: Peak performance to post-challenge blues: embracing the training lows Apr 13, 2024

Show notes

In this unplanned and unscripted episode, I reflect on the common occurrence of post-competition or challenge blues. I talk about my experience with intense training regimens, the emotional highs of competition, and the subsequent low, unmotivated periods that followed. These post-competition blues, characterised by feelings of disappointment, depletion, and restlessness, are prevalent among all athletes in various sports, and women who train.

Whether you're into weightlifting or any sport, those feelings of disappointment and restlessness can hit hard. It's crucial to see these lows as part of the training cycle and give yourself time to recharge. I emphasise the significance of balancing structured training with periods of fluidity and playfulness to maintain a sustainable and successful training practice.

00:00 Welcome to an Unscripted Podcast Episode 00:26 Reflecting on the Forge and Form Challenge 00:54 Understanding Post-Competition Blues 02:36 The Mental and Physical Impact of Intense Training 04:46 Navigating the Aftermath of Achievements 12:04 Embracing the Need for a Reset 14:47 Planning for Playfulness and Novelty in Training 20:27 Personal Reflections and Future Training Goals 23:40 Invitation to Join Warrior School

Warrior School https://warriorschool.co/