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 230: Is Warrior School right for you? (Warrior School turns three) Oct 18, 2023

Show notes

SHOW NOTES

Warrior School (WS) Turns Three on October 21st (that's in three days), so I decided to do a full EP to celebrate her and you. I’ve actually never done a full EP on WS and I owe her that - so here she is… if you’ve been wonderin’ about her and if she’s right for you I’m gonna dish out the dirt and the deets on her and I invite you to join her, if it feels right for you.

WHAT YOU WILL DISCOVER

What is Warrior School
Warrior Schools mission
How WS will help you play the new game
How WS works and what ya get
The secret behind the success of the Warriors
The Warrior Way Model
What our work together actually looks like
The next steps you can take if you feel WS is right for you
The investment and your invitation
Why we can celebrate ourselves and demand more from ourselves - at the same time
A few cool announcements of whats to come in 2024

FEATURED ON THE SHOW

About Warrior School https://warriorschool.co

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

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

Episode 229: Is training hard bad for female hormones and health? Oct 14, 2023

Show notes

SHOW NOTES

Is cardio or HITT the villain for your health and hormones? If so, does that make strength training batman? There are claims out there that if you do cardio you’ll stress your body and create hormonal chaos. Are these true?

In today’s episode, I talk about the effects of cardio on your health, hormones and immune function. We look at the current research on HIIT training and its role in inflammation, PMS, health and body composition. I talk about the difference between short term inflammation versus chronic inflammation and why you can train hard and still be healthy.

WHAT YOU WILL DISCOVER

What is true HIIT training
The claims being made in the metabolic and cycle-syncing space against HIIT and why they aren’t (totally) true
Current research on HIIT training and its role in inflammation
Current research on HIIT training and its role in managing PMS
The difference between short term inflammation versus chronic inflammation
Why the inflammation created from exercise is good
Strategies to support you and your training during the luteal phase of you cycle
Why women can train hard and how to do it in a respectful way
How to include HITT into your training

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 PODCASTS

Episode 227: The best sprint intervals for metabolic health and fat loss

Episode 192: How hormones affect your training (the menstrual years)

Episode 185: HITT training for fat loss and metabolic health

Episode 228: How long does it actually take to get results? Oct 11, 2023

Show notes

SHOW NOTES

“How long will it take to get the results I want?”

I get asked this a lot.

In today's episode, I talk all about timelines! How long it actually takes, how to powerfully measure your progress and why having a plan and strategy that has a timeline of years is really important. I talk about key milestones to work towards and what to do when you feel like you’re not making progress.

WHAT YOU WILL DISCOVER

How long it actually takes to get results
Why I don’t measure progress in terms of time (days, week, months)
A more powerful way to measure progress
What determines how we move forward
Key milestones to work towards to help you get more energy, build insane strength and create the body you love
What to do when you feel like you’re not making progress

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 PODCASTS

Episode 85: How long does it take to get results? https://open.spotify.com/episode/75ydxQvuvUMycWnb0Q9eRm?si=1Db60FK5R8OCYPjEZk-Cqw

Episode 74: The roadmap to results https://open.spotify.com/episode/5Yv1ZXVOuFSUSYLspI5Kki?si=EMoXj34bQCyj5np1jpLO2w

Episode 227: The best sprint intervals for metabolic health and fat loss Oct 07, 2023

Show notes

SHOW NOTES

You’ve been told that sprint intervals are great for you as you age. They help fat loss and improve metabolic health. But you aren’t sure how to approach them.

In today’s episode, I talk about the best sprint intervals for women and which produce the greatest results. I also talk about how to add them into your training program.

WHAT YOU WILL DISCOVER

What is true sprint interval training
How it improves both your metabolic health and body composition
The research on sprint interval training in women
Which protocols produce the greatest reward for women
How to include it into your training

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 PODCASTS

Episode 186: How to approach your training (exercise prescription for strength, plyometrics and HIIT) https://open.spotify.com/episode/3QRTaoBLTNGXVNyDJqOwiW?si=d019117291f04ee4

Episode 185: HIIT Training for fat loss and metabolic healthhttps://open.spotify.com/episode/09yyxYQWf5W2EVZJMWtdJf?si=ac58c388a21f4b9c

Episode 226: The training sweet spot Oct 04, 2023

Show notes

SHOW NOTES

When it comes to training one of the hardest things is knowing what to do. But what’s even harder is knowing how to fit it all in - how to balance it - I call it ‘finding your sweet spot’. In today’s episode, I talk about finding your training sweet spot and how you can create your ideal training practice using it. New groundbreaking research and work is showing that our 30s and 40s are the sweet spot to prepare well for the perimenopause and menopause transition.

WHAT YOU WILL DISCOVER

What is your training sweet spot
How to find your training sweet spot
How to create a well-balanced exercise program
The hormonal changes that happen during our 40s and 50s and how to create an exercise program that support these changes
The three pillars of training that are essential in our training program

FEATURED ON THE SHOW

About Warrior School https://warriorschool.co

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

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Episode 225: Conquer your first pull-up (a course by Warrior School) Oct 01, 2023

Show notes

I’m obsessed with helping women work towards their first strict pull-up. I’m so obsessed I created a course on ‘how to conquer your first strict pull-up’.

The conquer your first strict pull-up course is broken down into seven sections and has eleven lessons. And… the star of the show … a very cool and in-depth program broken down into four key milestones.

I know, you probably just wanna get into the program. To the fun, juicy stuff. But a key part of this course is understanding how it all fits together.

That’s why I didn’t just write a pull-up program. I want you to have the whole storyline. All the juicy deets.

The course will help you understand how to conquer your first pull-up through education, videos, a clear plan and a very structured program.

This course is for women, or people, who train and have never done a pull-up before, or who have previously done one but haven’t in a long time.****

WHAT YOU WILL DISCOVER

Why I created the course
What's in the course
Who's it for
How the course will help you conquer your first strict pull-up

IT LAUNCHES TODAY - SEPTEMBER 30

HERE'S THE LINK TO BUY IT https://warrior-school.circle.so/c/conquer-your-first-pull-up-course/

FEATURED ON THE SHOW

The 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

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Episode 224: Getting ‘Up to Speed’ on the science of women’s health and performance with Christine Yu Sep 27, 2023

Show notes

SHOW NOTES

In today’s episode, I’m joined by Christine Yu. Christine is an award-winning journalist. She writes about sports, science, and health. She especially loves telling stories about the intersection of sports science and women athletes, so she wrote a book about it - 'UP TO SPEED: The Groundbreaking Science of Women Athletes'.

I read her new book ‘Up to Speed’ earlier this year. It inspired a few podcasts during my podcast sprint and as soon as I finished it I jumped into my email to ask Christine if she’d come on the podcast to talk about her work and book. So, kindly accepted my invitation and we sat down one afternoon over a hot drink and had a chat about the new groundbreaking science of women athletes and how it's changing how we play the game.

WHAT YOU WILL DISCOVER

How Christine became a journalist writing about women’s sports
Why Christine is passionate about diving into “taboo topics” instead of avoiding them
The books and experiences that inspired her book, Up to Speed
The biggest thing she learnt during her research and writing when it comes to females in sport
Her experiences of being an active woman and training in her 40s
Why have women been neglected and misrepresented by the sports science field and what’s the impact of this?
What can we do to close this gap
How the latest science can help women achieve their athletic potential
The importance of both qualitative and quantitative research when it come to females and training
The books and experiences that inspired ‘Up to Speed’
The process of writing her book - how she approached it and what surprised her the most when researching and writing it
Is it really downhill after 40? - what it means to be a lifelong athlete (what facilitates our ability to be physically active and what gets in the way of it).
Her next project

FEATURED ON THE SHOW

Christine Yu Website https://www.christinemyu.com

Christine Yu Instagram https://www.instagram.com/cyu888/

Christine Yu ‘Up to Speed’ Book https://www.amazon.com/Up-Speed-Groundbreaking-Science-Athletes/dp/0593332393/

About Warrior School https://warriorschool.co

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

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

Episode 223: Q+A part 2 (The Warrior Renaissance, the perfect training space, when to get a massage, why fasting is more stressful for women and how to improve your sleep) Sep 23, 2023

Show notes

SHOW NOTES

In today’s episode, I do part two of a hot Q&A episode. Here's what you'll discover:

What do I mean when I talk about reinvention and creating your second life
What does a perfect training practice space look and feel like
When’s the best time to get a massage
Why fasting is more stressful for women than men
How to improve your sleep

FEATURED ON THE SHOW

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

Dr Andrew Huberman - Sleep toolkit: Tools your optimising sleep https://hubermanlab.com/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing/

Matthew Walker Why we sleep book

About Warrior School https://warriorschool.co

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

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

RELATED PODCASTS

Episode 122 Q&A Special (How I use my whoop, how alcohol affects hormones & how to breathe and brace during lifts)

Episode 144 Q&A (time: 40:55 - CrossFit and Low LEA) https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000581081274

Episode 143: Q&A special part 1 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580672318

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

Episode 222: Q+A Special (how I use my whoop, how alcohol affects hormones & how to breathe and brace during lifts) Sep 20, 2023

Show notes

SHOW NOTES

In today’s episode, I do a hot Q&A episode. Here's what you'll discover:

What I think about my whoop and what I’ve learnt after wearing it for a year
The impact of alcohol on hormones
How should you breathe and brace for your lifts

FEATURED ON THE SHOW

Huberman lab podcast: What Alcohol Does to Your Body, Brain & Health https://hubermanlab.com/what-alcohol-does-to-your-body-brain-health/

About Warrior School https://warriorschool.co

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

Download my FREE bodyweight strength program https://amykatebowe.ck.page/9925443715

RELATED PODCASTS

Episode 144: Q&A special part 2 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000581081274

Episode 143: Q&A special part 1 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580672318

Episode 135: Preventing and overcoming pelvic floor dysfunction with Vagina Coach Kim Vopni https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000576191288

Episode 86: How to get more out of our training with Dr Caity Haviner https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=100053874331

Episode 221: Understanding lab and hormone testing with Nat Kringoudis (the hormone revolutionist) Sep 16, 2023

Show notes

Show notes

In today’s episode, I talk with Nat Kringoudis (AKA the hormone revolutionist). Nat is a health care practitioner who has over 20 years of experience, Author, Speaker and all-round natural fertility expert. She’s also the founder of Melbourne women’s health clinic, The Pagoda Tree, creator of Yo’Nuts and producer of HealthTalks TV and most recently 2 x Best Selling Author with her new book Beautiful You.

But what does she r_eally _do? She makes women’s hormones happy.

I wanted to put Nat in the hot seat to talk about hormone testing and how to understand your lab test results.

WHAT YOU WILL DISCOVER