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 260: Achieving more in less time Mar 06, 2024

Show notes

Have you ever wondered if there's a way to achieve your goals in less time?

Whether it's about improving your health, fitness, or makin' gains in your personal or professional life, the idea of accomplishing more in less time is certainly enticing, right?!

In this episode, we'll explore various insights and strategies to help you optimise your efforts and make impactful changes efficiently.

Key Takeaways:

Building a Strong Foundation: Recognise the importance of laying a solid groundwork, especially in areas like health and fitness, which often require time and consistency.
80/20 Rule and Parkinson's Law: Understand the principles of the 80/20 rule, emphasising the significance of identifying high-impact actions, and Parkinson's Law, highlighting the need for efficient time management.
Action Audit: Regularly assess your actions and their effectiveness through an action audit to ensure alignment with your goals and make necessary adjustments.
Small Moves vs. Big Moves: Determine whether you should focus on small, consistent actions to build a foundation or make bold, decisive moves for quicker results, depending on your current circumstances.
Five-Step Framework: Utilise a structured framework involving goal setting, evaluation of current actions, identification of necessary changes, decision-making regarding small or big moves, and conducting action audits to streamline your efforts and achieve results efficiently

Featured on the show

The Life Coach School Podcast By Brook Castillo - Action Audit Podcast

Creator Club

Warrior School

Related podcast episodes

Episode 246: How to change your body and life in a year

Episode 237: How are you thinking about your goals

Episode 228: How long does it take to actually get results

Episode 259: Owning the Movement: a paradigm shift in women’s training Mar 02, 2024

Show notes

In today’s episode, I explore the transformative power of embracing movement not just as a means to an end but as a beautiful practice in itself. As someone who's spent years in the realm of fitness and health, I've observed a recurring theme: the relentless pursuit of aesthetic perfection often overshadowing the joy and elegance of the training process.

In today's conversation, I will unpack this paradigm and uncover a refreshing approach that prioritises skill, intention, and fluidity in our workouts. We'll also explore how this concept extends far beyond the gym, influencing the way we carry ourselves in everyday life.

Key Takeaways:

The importance of making the training process itself beautiful and enjoyable.
Prioritising skill acquisition over solely focusing on aesthetic outcomes.
Recognising the disconnect between desiring a beautiful body and engaging in training lacking elegance and fluidity.
Introducing a comprehensive framework for owning the movement to enhance training practices.
Extending the concept of owning the movement beyond the gym to encompass daily movements and posture.
Highlighting key elements such as intention, flow, fluidity, control, and body awareness in mastering movement.
Drawing analogies with dance, gymnastics, and sprinting to underscore the importance of technique and efficiency.
Emphasising the notion of "earning the ease" through focused effort and mastery of movement fundamentals.
Join a cohort-based course focused on owning the movement for transformative changes in your training practice and overall well-being.

Featured on the show

Warrior School

Episode 258: How to hit your protein goal when it feels like too much food Feb 28, 2024

Show notes

Today's hot topic delves into the challenge of meeting your protein goal, particularly when it seems like an overwhelming amount of food. In this episode, I tackle a common question about strategies for hitting protein targets, especially for those striving to build muscle.

Key Takeaways:

Common struggle of meeting protein goals, particularly when it feels overwhelming.
The importance of basing protein goals on lean muscle mass.
How to gradually increase protein intake for a smoother adaptation.
Factors Affecting Protein Consumption.
Strategies for Increasing Protein Intake.
Optimising Meal Composition.
Layering in Protein Increases.
A systematic approach to gradually adjust portion sizes and meal compositions.

Featured on the show

Warrior School

Episode 253: Carbohydrate shortage SOS (overcoming insufficient intake)

Episode 257: Unlocking the power of meal timing Feb 24, 2024

Show notes

In this episode, I delve into the often overlooked aspect of nutrition: meal timing. I explore the significance of front-loading your day, optimising carbohydrate intake, and enhancing energy stability through strategic meal planning.

What you'll discover

The phased-based approach to meal timing within Warrior School's framework.
Benefits of front-loading calories, especially focusing on breakfast and lunch.
Role of carbohydrates in fuelling performance and metabolic health.
Practical tips for timing carbohydrate consumption, particularly around training sessions.
Actionable steps for maximising the benefits of front-loading calories
An example of how to front-load calories and carbs

Featured on the show

TED's secret to great public speaking

How to speak so that people want to listen

Elon Musk, by Walter Isaacson

You Could Make This Place Beautiful, a memoir by poet Maggie Smith

Your Blueprint for Pleasure: Discover the 5 Erotic Types to Awaken—and Fulfil—Your Desires by Sexologist Jaiya

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Episode 253: Carbohydrate shortage SOS (overcoming insufficient intake)

Episode 256: Simplifying meal times and feeding your family stress free with Prue Mynard Feb 14, 2024

Show notes

Prue and I crossed paths during our Masters in Dietetics over a decade ago. She has worked as an accredited practicing Dietitian in Australia for the past 11 years. In 2017, she founded What's Prue Cooking.

Prue is committed to simplifying the intricate world of family nutrition. She introduced her groundbreaking 12-week Family Nutrition Transformation Program at the end of 2023. With a focus on practical and sustainable transformations, Prue's mission is to empower busy families and leave a lasting impact on their well-being.

In today's episode, we delve into managing meal times and feeding your family. Our discussion covers nurturing children’s relationships with food during meals and effectively handling fussy eaters. Prue generously shares some frameworks to transform meal times. Trust me; Prue is someone you'd want at your dinner table!

Here are some key takeaways:

Family Nutrition Transformation Program
Challenges in Family Nutrition
Simplifying Challenges
Meal Planning Tips
Mealtime Conflicts
Managing Busy Lifestyles

Learn more about Prue's 12-Week Program: Family Nutrition Transformation Program:

Website: www.whatspruecooking.com.au
Instagram: @whatspruecooking
Facebook: What's Prue Cooking

Episode 255: Does caffeine give more potential in the gym? Feb 10, 2024

Show notes

In today's Ep, I talk about the potential of caffeine to power up your training and performance. I talk about how caffeine stimulates fatty acid release, aiding fat utilisation during exercise, and increases calcium content in muscles, leading to improved muscle contractions I share the recommended dosing and when to take that hit of caffeine before training or a race.

What you'll discover

Why I drink coffee when I train
Caffeine's Impact on Performance
Research-Backed Benefits of Caffeine
Performance Improvement and Dosing
Caffeine's Effects on Fat Utilisation and Muscle Contractions
Considerations and Personal Experience with caffeine

Featured on the show

Warrior School

Conquer your first strict pull-up mini course

Effect of Caffeine Supplementation on Sports Performance Based on Differences Between Sexes: A Systematic Review

Caffeine and Exercise Performance: Possible Directions for Definitive Findings

International society of sports nutrition position stand: caffeine and exercise performance

Episode 254: The one biomarker you aren’t measuring and should be Feb 07, 2024

Show notes

In today's Ep, we're delving into a vital aspect of your health and training that often goes unnoticed—I'm gunna call her: 'sixth vital sign' - your grip strength. In a world where biomarkers dictate our well-being, this one might just be the game-changer, especially as we age. Intrigued?!

What you'll discover

Defining Biomarkers
Why Grip Strength Matters
Research-backed Benefits
It's effect on overall health
Building Your Grip Strength
Factors Affecting Grip Strength

Featured on the show

Warrior School

Conquer your first strict pull-up mini course

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Episode 255: Conquer your first strict pull-up (a course by Warrior School)

Episode 253: Carb shortage SOS (overcoming insufficient intake) Feb 03, 2024

Show notes

In this latest episode, we're diving into the third theme that emerged from recent strategy calls – the challenge many warriors face with energy, particularly due to a carb shortage. The Ep sheds light on how insufficient carb intake, especially in the morning and around training, is impacting energy levels and overall well-being.

I discuss the critical role of carbs in providing energy during exercise, fuelling the brain, and preserving muscle mass. Despite the spotlight on protein, we need to strike a balance. The research emphasises that "Fat is burned in a carbohydrate flame," underlining the importance of carbs in the game of women's health and fitness.

I share a three-phase strategy to address this issue:

Self-Check: Evaluate your carb intake – grams, timing, and types. Ensure you're meeting the minimum requirements.
Strategic Increase: Gradually up your carb intake, focusing on balance, especially at the start of the day. A nutrient-dense morning meal can make a big difference.
Timing Matters: Fine-tune carb intake around workouts to optimize performance. Fueling properly before and after sessions is key.

Featured on the podcast

Warrior School

Conquer your first strict pull-up mini course

ROAR, by Dr. Stacy SIms

Clinical and biochemical characteristics of high-intensity functional training (HIFT) and overtraining syndrome: findings from the EROS study (The EROS-HIFT)

Recreational female Crossfit athletes and low energy availability

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Episode 144: Q&A special Part 2

Episode 252: The key role of communication in your fitness journey Feb 01, 2024

Show notes

Show Notes

In this episode, I uncover the significance of Communication, the second theme arising from recent coaching calls. Drawing from a decade-long fascination with the topic, I explore its pivotal role in our health and fitness journey.

Key takeaways:

Communication as the Pulse: I emphasise the role of communication as the pulse of any relationship, especially in health and training journeys.
Coach-Client Dynamics: I highlight how frequent communication enhances trust and shapes the coach-client relationship.
Impact on Health Goals: Effective communication significantly influences success in health and training goals. Regular pulse checks ensure better guidance and support.
Broader Relationships: Communication's importance extends beyond coaching, impacting family, friendships, and partnerships. It builds a robust support system for overall well-being.

Featured on the podcast

Warrior School

Conquer your first strict pull-up mini course

Esther Perel

Brené Brown

Episode 251: Breaking patterns and making confident training choices Jan 26, 2024

Show notes

Do you ever struggle with maintaining consistency in your training? Feel trapped in a repeating pattern you're just itchin’ to break? Well, you're not alone.

In the upcoming three episodes, I'll be sharing invaluable insights from recent strategy calls with the Warriors. Today kicks off the series, focusing on breaking patterns and boosting confidence in your training.

Here's a sneak peek at what we'll cover:

Inconsistency and Energy Stacking: Dive into a Warrior's journey, unravelling the challenges tied to consistency and the intricate dance of physical, mental, and emotional energy.
Mindset Shift and Simplified Choices: Explore a mindset shift tailored for those caught in the all-or-nothing cycle, suggesting simple, goal-aligned activities to reignite motivation.
Three-Step Strategy: Awareness, Mindset Shift, and Lifestyle Changes: Discover the transformative power of creating awareness around energy stacking, making a mindset shift, and embracing lifestyle changes for a consistent and fulfilling fitness journey.
Decision-Making Checklist: Learn a quick checklist to guide your training decisions, emphasising the importance of showing up, staying curious, and making adjustments when needed.
Bonus Insights: Unpack post-holiday training challenges, addressing stress management, nourishment, and optimal movement on non-training days.

Curious to explore mindset challenges and rediscover the joy of training? Join me in the next EP as we delve into the realms of energy, curiosity, and variety.