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 240: The secret to makin' killer progress in your training [progressive overload part 1] Dec 06, 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.

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 233: How heavy should I be lifting to get stronger and create the body I love?

Episode 172: Strength Training 101

Episode 158: My top 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

This podcast is powered by Pinecast.

Episode 239: The perfect conditions Dec 02, 2023

Show notes

Are you waiting for the perfect conditions to start? What if the conditions are never perfect... Would you just start anyway? We have this idea that we need the conditions to be perfect to start. That we need to be fully healed, fully nourished, pain free, stress free, ready... to start. In today's episode, I talk about why we can't wait for the perfect conditions to start. I talk about how I was waiting for the perfect conditions to record my podcast while in Australia. I also read a very powerful blog that shook me to my core and helped me dance with the story I was telling myself about needing the perfect conditions.

What you'll discover

Why I didn't record a podcast for fifteen days
The story I was telling myself about needing the perfect conditions
Why we don't take action
Why waiting for the perfect conditions stops us from starting, or taking consistent action
Taking imperfect action is more powerful than not taking action
Seth Godin's blog on 'The perfect conditions'

Featured on the show

Seth Godin's Blog: The perfect conditions https://seths.blog/2023/11/the-perfect-conditions/

The perfect conditions "Somewhere, there is the ideal soil for growing mangoes. Or the best possible wave for surfing. Or the most romantic sunset for a proposal. But it’s not right here and it’s not right now. Our success has a lot to do with how we dance with conditions that aren’t quite perfect"

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 238: A modern approach for changing your relationship with alcohol with Jessica Jeboult Nov 29, 2023

Show notes

Today, my guest is Jessica Jeboult. Jess is the founder and creator of A Sober Girls Guide. A Sober Girls Guide is a modern community and program for women who want to change their relationship with alcohol. The community was inspired from Jess’s own health and sobriety journey and helps women explore and define their relationship with alcohol. In our conversation we talk about how Jess went from DJ in the hottest LA nightclubs to quittin’ booze, gettin’ sober and starting a business. We talk about our relationship with alcohol and why so many women have an unhealthy relationship with alcohol.

What you'll discover

Jess’s story and relationship with alcohol
What is sobriety really like?
How do we know if we have an unhelpful/unhealthy relationship with alcohol
Why so many people (women) drink
How to start your booze-free journey
How to tell your friends and family you are a sober girl
Socialising alcohol-free
Jess’ community, group coaching, podcast and other biz stuff

Featured on the show

A sober girls guide website https://www.asobergirlsguide.com/

A sober girls guide programs https://www.asobergirlsguide.com/programs

A sober girls guide instagram https://www.instagram.com/asobergirlsguide/

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 237: How you are thinking about your goals Nov 13, 2023

Show notes

We have these goals that we are working towards to help us achieve the body and life we want. But...how are we thinking about our goals, and what do we do when we feel like what we are doing isn't working. Should we keep going after the goal? How do we know whether we give up or keep going?

In this episode, I talk about vision and goal setting and the cost of goals. I share a process I use inside of Warrior School to help my Warriors know if they should change course of keep going with their goals. Discover why establishing your vision and goals and understanding the cost (and all the added benefits) of setting your goal is very important for anything you want to achieve.

What you'll discover

Where I learnt to create vision and goals from
The power of creating (and being clear on) your vision
How goals feed into your vision
How to think about your goals
What to do when you feel like it's not working or you want to give up
The cost of goals
Being okay with the cost
The process for deciding whether or not to keep going after the goal
The benefits and costs of goals
Being in alignment with your goals

Featured on the show

Little Black Stretch Pants By Chip Wilson https://www.amazon.ca/Little-Black-Stretchy-Pants-Wilson/dp/1948122340

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 146: Is your vision and goals, yours?

Episode 140: Knowing what you want and how to get it

Episode 133: How to believe in yourself and get turned ON!

Episode 236: Readiness and delaying Nov 10, 2023

Show notes

Have you been delaying starting something because you feel like you need to be more ready? Are you not taking action towards your goals because you feel like you need to be more prepared? A lot of us have this idea that we need to be more prepared to start. In today's episode, I talk about why you can't wait until you're ready to start and why right now is the right time.

What you'll discover

The importance of being clear on your vision and goals
The one thing that stops us from taking action
Why we delay taking action
The consequences of prolonging decisions
How to move through resistance
Why you can't wait until you feel ready to start
Some wise words from a Warrior on starting
When delaying can be beneficial

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 235: How to honour your growth on the journey

Episode 232: Pressure creates power

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

Episode 217: Resistance and readiness

Episode 235: How to honour your growth on the journey Nov 06, 2023

Show notes

Celebrate all of your wins, big and small! Even though you may not yet have the physical results you're after (yet), you are probably already feeling more energised, sleeping better, having better cycles, and having a healthier relationship with food, your body, and training. Here's to consistency! And honouring your growth on the journey ahead.

In today's episode, I talk about how to 'stay the course' when you feel like it's not working, things get though or you wanna give up. I share a three step framework that will help you honour your growth and help you move forward towards your goals more effectively and efficiently.

What you'll discover

The importance of knowing your vision and what you want
How your vision determines your course
Finding the right 'path' for you
Why we find it hard to stay the course
The importance of honouring your growth during the journey
My three step framework for staying the course

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 200: Celebrating episode 200 (and staying the course)

Episode 177: Claiming your wins and demanding more from yourself

Episode 167: How to know if you're on the right track and why the all-or-nothing approach doesn't work

Episode 165: The importance of an elegant mind [a warriors mindset]

Episode 163: What the journey [to results] really looks like

Episode 153: How to overcome uncertainty and enjoy the process

Episode 146: Is your vision and goal, yours?

Episode 234: Breaking through fat loss plateaus with intermittent energy restriction Nov 03, 2023

Show notes

Did you ever hit a plateau while trying to reach your body composition goals?

Intermittent energy restriction could be a powerful approach to use after you've built a strong foundation to help you reach your goals! Studies have shown that this approach to dieting and fat loss could help us to overcome the adaptation that causes the plateau while minimising muscle mass loss and maximising fat loss.

In today's episode, I talk about the research behind intermittent energy restriction and how I applied it to The Warrior Queen 2.0 Challenge.

What you'll discover

Why women find it hard to achieve their body composition goals
The importance of building a strong foundation and being in a healthy body
Adaptive thermogenesis
Constant energy restriction VS Intermittent energy restriction
The research and results on intermittent energy restriction and fat loss
How I adapted the approach for Warrior Queen 2.0 Challenge
Cycle syncing intermittent energy restriction approach
The results from the approach over a nine-week period

Featured on the show

Research Article Intermittent energy restriction improves weight loss in obese men: the MATADOR study

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 233: How heavy should I be lifting to get stronger and build the body I love? Oct 28, 2023

Show notes

"How heavy should we be training? Can you speak to more of that as far as going to failure or rep numbers"

I was asked this question last week. So, In today's episode, I talk about how much weight we should be lifting to get stronger and build the body we love. I talk about the three different types of strength and how to improve them. I share key weight milestones for the squat, deadlift, pull-up, push-up and strict press and how to work towards them.

What you'll discover

The importance of removing distractions during training
How to get more out of your training sessions
The three types of strength and how to include them into your training
How to improve the three types of strength
What weight you should be lifting
The importance of progressive overload
Key weight milestones for the squat, deadlift, pull-up, push-up and strict press
The importance of testing your strength

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

Episode 158: My top tips and tricks to help you lift more weight https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000596122235

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

Episode 114: The key to taking your training to the next level https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000562599301

Episode 105: How to confidently choose the right weights in your training https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555628955

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 89: How to train hard in a respectful way https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000543090947

Episode 232: Pressure creates power Oct 25, 2023

Show notes

Do you ever feel pressure to do something that you don’t really want to do? Do you place a lot of pressure on yourself to do things perfectly or right? Does feeling pressure stop you from doing something? I believe pressure can be powerful when applied in the right way, and at the right time. In today’s podcast EP, I talk about pressure - applying pressure, the right type of pressure, how to apply pressure, external versus internal pressure and the importance of pressure. Pressure when used well is power. I ask you four questions that will help you get clear on your pressure story.

What you'll discover

Where this idea of pressure came from
The root meaning of pressure
How I think about pressure and how I use it in my life, biz and training
External versus internal pressure
Why the problem isn’t pressure
How are when to apply pressure
How pressure gives you power
How the correct does of pressure will help you achieve your goals

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 231: Gaining confidence and sustainability through specificity and flexibility Oct 21, 2023

Show notes

We need the structure and the flexibility to make sure our plans and strategies are successful and sustainable. It's not just about having specific plans - we also need the ability to adapt and modify them when needed.

The more specific we are, especially at the start of our journey, the more confident we feel. As we get further into our journey we can utilise flexibility more, which helps us sustain our training. The trick… Is knowing when and how to use them.

In today’s episode, I talk about how to create more specificity with your health and fitness and why it’s important in helping you achieve what you want. I also discuss the importance of being flexible with your plans and systems and why being able to confidently adapt them is the key to success.

What you'll discover

What is specificity and how does it create confidence?
What is flexibility and how does it create sustainability?
The problem with getting our health and fitness information from social media
How and when to be more specific when it comes to your health and fitness
How to create flexibility within your systems
Why having the skill and confidence to adapt and modify your plans and strategies is the key for your success
How and when to be more flexible when it comes to your health and fitness