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 250: Elevate your training by embracing ease and joy Jan 22, 2024

Show notes

Episode 250 baby! Today, I share some recent experiences and get into the exciting details of what's coming up next inside WS and my world. I give you the BTS look at the new WQ Forge and Form Challenge and share how you can bring more ease and joy to your training this year.

Main Takeaways:

Challenges as Lateral Connection: I see these challenges as more than just fitness goals. They're a way for us warriors to connect, share our wins, and enjoy the journey together.
Balancing Structure and Novelty: We all crave structure, but we also want our training to be fun. Finding that balance between stability and playfulness is the ongoing challenge.
Understanding the Craving for Change: I've noticed that the desire for change often comes from an energy deficit—both physically and mentally. Recognising and addressing this is key for sustainable progress.
Evaluating Energy Levels: Low mental and emotional energy can impact our workouts. It's essential to recognise and address mental load and stress for consistent training.
Importance of Environment: Whether you're working out at home or in a gym, your training environment matters. It can significantly influence your motivation and focus.
Creating Personal Challenges: I encourage you to design your own 10-week challenges. Start with a baseline routine and add in elements that challenge and excite you.
Year of Ease and Effortlessness: Let's make this year about bringing more ease, effortlessness, and enjoyment into our health and training. It's all about more energy, clear plans, and professional guidance.
Exciting Developments: I've got some exciting projects in the works, including the Warrior Foundations course. It's designed for a cohort experience, focusing on interaction, lateral connection, and live learning.

Featured on the show:

Warrior School https://warriorschool.co/

Episode 249: Embracing Change: The Tipping Point of Perimenopause Jan 15, 2024

Show notes

In this episode, I shared updates on upcoming plans for Warrior School, including new additions like circles, live events, and frameworks. Despite intense planning, not everything was completed due to unforeseen challenges. Reflecting on the project, I considered what worked, what didn't, and the next steps.

Looking forward to 2024, I shared three impactful thoughts, touching on relationships, simplicity in health concepts, and the importance of personal transformation for achieving goals.

The main focus was on perimenopause as a tipping point in women's health, exploring neurological rewiring and its impact on long-term health. I discussed Lara Briden's insights, emphasising that perimenopause is a natural phase that shouldn't inherently be symptomatic.

Digging into the research, I highlighted the neurological origins of perimenopausal symptoms and their potential links to neurodegenerative diseases. The critical role of estrogen in regulating brain systems was emphasised, and I provided insights on how strength training and nutrition tailored for women in their 40s and 50s can be a game-changer.

The key takeaway is that perimenopause is a pivotal moment for women to optimise their bodies, with strategic eating, purposeful training, and prioritizing self-care. It's time to embrace a revolutionary approach to women's health and fitness, seizing the moment and playing to win.

What you'll discover:

Warrior School updates: Circles, live events, and frameworks.
Reflection on project planning challenges and lessons learned.
Introduction to the Warrior Queen Challenge: Forge and Form.
Thoughts for 2024: Relationships, simplicity in health concepts, personal transformation.
How Perimenopause is a tipping point in women's health.
Neurological symptoms during perimenopause and their potential links to neurodegenerative diseases.
The role of estrogen in regulating brain systems.
Strength training and nutrition as game-changers for women in their 40s and 50s.
Embracing a revolutionary approach to women's health and fitness.
Invitation to Warrior School.

Featured on the podcast:

Lara Briden https://www.instagram.com/larabriden/

Period Repair Manual https://www.larabriden.com/period-repair-manual/

Hormone Repair Manual https://www.larabriden.com/hormone-repair-manual/

Article: Perimenopause as a neurological transition state https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9934205/

Warrior School https://warriorschool.co/

Episode 248: Navigating burnout, weight loss, and training on the go with Meghan Meredith Jan 03, 2024

Show notes

Last year, I hosted two training challenges within WS. The second one, dubbed Warrior Queen 2.0: Play to Win, concluded in November. This challenge revolved around mastering the game. Warriors selected their preferred level to play, each tier featuring specific tasks for completion. These tasks earned them points, and there were additional bonus points up for grabs.

In today's episode, I'm joined by Warrior Meghan Meredith, making her second appearance on the podcast. Meghan delves into her journey during Warrior Queen 2.0: Play to Win, sharing the hurdles she encountered and how she conquered them. She highlights her wins over the 10-week challenge and discusses her anticipated ventures for 2024.

Key Insights include:

Meghan's interpretation of playing to win
Her initial thoughts on the WQ challenge presentation
The level she opted to engage in and her reasons behind it
Details on the tasks involved in her chosen level
The challenges faced throughout the 10-week journey and her strategies to overcome them
Her overall achievements during the period
Meghan’s most significant lesson learned and achievement during these ten weeks
Her enthusiastic outlook for the year 2024

Featured on the show

Warrior School https://warriorschool.co/

Related podcast episodes

Episode 175: Squatting 190lbs, deadlifting 210lbs and learning to respect her body with Meghan Meredith

Episode 247: 2023 recap [and creating your 2024 vision] Dec 30, 2023

Show notes

Happy New Year Warrior!

How was your 2023? What did you set out to do this year? Did you do it? If you did, did you claim your win and celebrate yourself? If you didn’t, why not? What happened? What did you learn?

In today's EP, we recap 2023 and set your vision for 2024! I give you the behind the scenes from our end of year event: The Warrior Renaissance. I talk about my goals (and challenges) for 2023 and how I plan for the next year. I give you four key questions to help your reflect on your 2023 and three steps to help you plan 2024.

Are you ready to change your life? In just one year, you can. I will teach you how in Warrior School. Apply today for a 2024 year-long membership. This is the last time this offer is available so apply here now.

What you'll discover

What went down in our end of year event: The Warrior Renaissance
Four reflection questions for 2023
My goals for 2023 and the challenges I experienced
How I plan for my year
Three steps to help you plan your 2024
What's going on in Warrior School in 2024
Your invitation to join

Featured on the show

About Warrior School https://warriorschool.co/

Related podcast episodes

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

Episode 230: Is Warrior School right for you?

Episode 246: How to change your body and life in a year Dec 27, 2023

Show notes

Are you ready to change your body and life? In just one year, you can.

In today's episode, I talk about how to make the journey more effective and efficient. I share the three steps you need to take to change your body and get the life you want. I step you through phase one of the Warrior Way model and invite you to come and check out Warrior School.

I will teach you how inside Warrior School. Apply today for a 2024 year-long membership. This is the last time this offer is available so apply here now.

What you'll discover

How you can change your body and life in a year
How to make the journey more effective and efficient
The three steps to changing your body and life
The Warrior Way Model and my phased based approach
How you can efficiently move through the phases to get what you want
What stops us from getting the body we love and the life we want
How I can help you change your body and life in 2024

Featured on the show

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://amy639434.typeform.com/to/rr5xqSiS

Related podcast episodes

Episode 230: Is Warrior School right for you?

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

Episode 219: Self-discipline, patience and committing to the plan

Episode 214: Playing to win

Episode 209: Ditchin' perfectionism and the all-or-nothing mindset

Episode 202: Adaptability and being unbeatable

Episode 245: Increasing her capacity for training, regulating her cycle and losing fat with Kelsea Sutton Dec 24, 2023

Show notes

In today's EP, I have Warrior Kelsea Sutton on the podcast (for the third time). Kels talks about her experience during Warrior Queen 2.0 Play to Win. She shares the challenges she faced during the challenge and how she overcame them. She talks about her wins over the 10-weeks and what she's excited about for 2024.

What you'll discover

What playing to win means to Kelsea
How she felt about the WQ challenge when it was first presented
What level she played at during the challenge and why
What was involved with her level
The challenges she faced over the 10-weeks and how she overcame them
Her results over the 10-weeks
Kelsea's biggest learning and win during the ten weeks
What she is excited about for 2024

Featured on the show

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodes

Episode 111: Owning your training and building a capable body with Kelsea Sutton https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000559154961

Episode 244: The compound effect Dec 21, 2023

Show notes

A lot of the conversations I’ve had lately, one thing that keeps coming up is this concept of the 'compound effect'. The compound effect is the strategy of reaping huge rewards from small, seemingly insignificant actions. Small choices + consistency + time = significant results. But what happens when we experience the negative side of the compound effect? Small choice or behaviours that exceed our resources + consistency + time = stress and/or negative results. There becomes a point in which the compound effect tips to the negative and we aren't seeing a return on our investment.

In today's episode, I talk about the negative side of the compound effect and how we can prepare and manage periods of stress. I share three things we can do to when we experience the negative side effects of the compound effect.

What you'll discover

The compound effect
The negative side of the compound effect
The tipping point of the compound effect
How I manage periods of stress and compounding variables
The importance of planing your sprints and rest periods

Featured on the show

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Episode 243: How to keep going in moments or periods of change Dec 16, 2023

Show notes

Transitions are these moments or periods of change. Or a shift in our rhythm, environment or body that can cause upheaval or a disturbance. Often they leave us not wanting to do the things we normally do. In todays Ep, I talk about transitions and how to navigate them. If you’re going through a transition, be gentle with yourself. We ain't robots. Just do what you can today. One small step. It will come back in time.

What you'll discover

What are transition periods
Why they impact our energy, training, goals and life
How to navigate transition periods
Why a phased based approach to finding your rhythm works
The importance of coming back to baseline in times of transitions
What you can do (today) to support yourself

Featured on the show

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Episode 242: Creating a consistent walking practice, reducing alcohol and building a body she loves with Warrior Leah Rife Dec 13, 2023

Show notes

This year, I ran two training challenges inside of WS. We just wrapped up our second one in November - Warrior Queen 2.0 Play to Win. This challenge was all about how well you play the game. The Warriors chose a level to play at. Each level had certain tasks they had to complete. They accumulated certain points for each task, and then had the option of collecting bonus points. In today's EP, I have Warrior Leah Rife on the podcast. Leah talks about her experience during Warrior Queen 2.0 Play to Win. She shares the challenges she faced during the challenge and how she overcame them. She talks about her wins over the 10-weeks and what she's excited about for 2024.

What you'll discover

What playing to win means to Leah (and how that has that changed for her over the last two years)
How she felt about the WQ challenge when it was first presented
How Leah overcomes fear and resistance
What level she played at during the challenge and why
What was involved with her level
Her challenges with tracking her food and how we modified her approach
Other challenges she faced over the 10-weeks and how she overcame them
Her results over the 10-weeks
Leah's biggest learning or win during the ten weeks
What she is excited about for 2024

Featured on the show

Leah Rife Wedding Photographer Website https://leahrifephoto.com/

Her work 'gram' https://www.instagram.com/leahrife/

Conquer your first pull-up course https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

About Warrior School https://warriorschool.co

Apply for Warrior School https://docs.google.com/forms/d/e/1FAIpQLSdS7OVobSu60FFc1pyIQVySKasuwjWvWnttTJOMRrgj6MLEPw/viewform

Related podcast episodes

Episode 214: Playing to win

Episode 174: Squatting and deadlifting 200lbs and have fun in her training with Leah Rife

Episode 152: The journey of a Warrior with Leah Rife

Episode 127: How consistency gave her more confidence in her life with Leah Rife

Episode 241: The secret to makin' killer progress in your training [progressive overload part 2] Dec 09, 2023

Show notes

Sometimes in our training it can be hard to find that sweet spot. The perfect balance between technique, weight, quality and control. For some of us, we always err on the side of caution. Not pushing the weight, or ourselves too much. We conserve. Maybe due to fear of injury, or not being able to finish the session. For others, we are driven by weight. It's often our only measure of 'success' and sometimes this is at the detriment to our technique and tempo.

So, how do we find our sweet spot?

That combination of performing the movement correctly (so we get the most out of it), pushing ourselves hard enough (so we are makin' gains') and not just measuring our success by how much we lift... The secret is all about combining 'the variables' in the right way, and introducing fresh stress to your muscles. If you have the variables right the movement should feel good and progress over time and your body will change.

How do you do that?

There are five key variables in your session - reps, sets, weight, rest and tempo. At least one of these variables needs to be changing over time in a way that challenges you. The technical term for this is progressive overload. If you fail to do this right your body gets used to the stimulus and your results plateau. In fact increasing weight is a really overused variable.

Women get so stuck on trying to increase the weight on the bar, which can often lead to them making very small improvements to their physique and strength. Over the next two weeks we are going to look at the five ways you can progress your training with ease and confidence in our two part teaching call series.

What you'll discover

The importance of introducing new stresses on the body.
The five variables you can change in your training to make it harder.
You'll practice prescribing progressive overload to a training program and have a chance to apply progressive overload to your training.
You'll walk away with a clear framework for you to take into your training sessions so you can progress each session with ease and confidence.