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 210: Dietary Supplements for health and performance Aug 09, 2023

Show notes

Show notes

In this today’s episode, I talk about key supplements for health and performance. I talk about the benefits of liver and oysters and the importance of minerals. I share the current research on dietary supplements for performance, particularly in women, and if, or how, we should supplement during the luteal phase of our menstrual cycle.

WHAT YOU WILL DISCOVER

Benefits of liver and oysters
Importance of magnesium, sodium and potassium
Dietary supplements for performance (caffeine, creatine, beta-alanine)
How should women supplement during the luteal phase?

*Disclaimer - The Warrior School podcast is for general informational purposes only. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please consult your primary healthcare practitioner for support and advice.

Featured on the show

Satureé https://www.saturee.com.au

Satureé Affiliate Code and Link Code: WARRIORSCHOOL Link: https://lddy.no/1go0u

Realfoodgangstas (Eastwest healing) https://www.instagram.com/realfoodgangstas/

Loren De La Cruz (Innate Fertility) https://www.instagram.com/innate_fertility/

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 151: Fertility, progesterone and minerals with Loren De La Cruz https://open.spotify.com/episode/7nEZywf66XfALVKSRuCNnQ?si=9RFlWkm9QqWek2dLw_A2NA

Episode 209: Ditchin’ perfectionism and the all-or-nothing approach Aug 05, 2023

Show notes

Have you ever said to yourself that if you aren't able to do something perfectly, it's not worth doing it at all?

This is an example of ‘all-or-nothing’ thinking. All-or-nothing thinking is incredibly common, especially when it comes to health and fitness. But often, it’s not very helpful.

In today’s episode, I talk about why all-or-nothing thinking is common, but not helpful and how chasing perfectionism can stop us from taking action. I also share some common examples of all-or-nothing thinking and I give you some hot tips to help you change your mindset around your training and health.

What you will discover

Understanding what ‘All-or-Nothing’ thinking is
Why All-or-nothing thinking is common
How perfectionism can stop us from taking action
Common examples of ‘All-or-Nothing’ thinking when it comes to fitness and nutrition
What you can do to change your mindset so you can achieve your goals
Learn what ‘and’ thinking is and how it could help you shift your mindset
How to confidently adapt and modify your training, food and plans for long-term success

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

Related podcasts

Episode 188: The power of trying it on https://open.spotify.com/episode/2x7IXk2hhKxlLON8c9tXB0?si=cfdd3994927e4e24

Episode 167: How do know if you are on the right track and why the all-or-nothing approach won’t work https://open.spotify.com/episode/6WgjH6qbOLLGJJwGq0lT1r?si=0498d57b2ee94e76

Episode 163: What the journey to results really looks like https://open.spotify.com/episode/7AH9X9DSWUFuzf9F758w5T?si=53b8c90b637248c8

Episode 153: How to overcome uncertainty and enjoy the process https://open.spotify.com/episode/14p7weMKaDJ3hReuX6An2I?si=d774dab00d214d4d

Episode 134: The one skill every woman needs (how to manage your mind) https://open.spotify.com/episode/60RTg12ifPd7Sczuag1nUz?si=c76404e7e7cb4648

Episode 133: How to believe in yourself and get turned on https://open.spotify.com/episode/5t9uhKlFVVUiSFGEK1wkKn?si=46bc74a20fbc4fa7

Episode 208: How can I support myself during times of stress (part two) Aug 02, 2023

Show notes

Q - “As a coach, how do you lead your clients when they feel they don’t have the capacity to change their energy leaks? i.e.: Relationships, kids, work, finances. As in, they can’t see a way out of their stress” AND Q - “What if you can see that a client is stressed but won’t acknowledge it or adapt? Would it be asking them how her food intake, sleep, etc., to get them to dig deeper?”

I was asked these two questions last week, so I thought I’d jump on and record my answers. In today’s episode, I talk more about stress. I share more about how I help women acknowledge and understand stress. I also talk about how to measure stress, the importance of resilience and energy.

What you will discover

What I’m doing in my training right now
How I lead women when they feel they don’t have the capacity to change their stressors?
How I help women acknowledge and understand their stress
What is health?
Different stress conditions
How to acknowledge and adapt to stress
Looking at how we are “actually living”
The importance of resilience
The importance of fun

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

Related podcasts

Episode 205: How can I support myself in times of stress https://open.spotify.com/episode/3UFqvp7hL91O8r7VHXi9XY?si=bcef31a5756e4086

Episode 202: Adaptability and being unbeatable https://open.spotify.com/episode/7HSEaOkCt0hVakDYKusVAC?si=795fb57146ff4cb7

Episode 186: How to approach training (exercise prescript for strength, plyometrics and HIIT) https://open.spotify.com/episode/3QRTaoBLTNGXVNyDJqOwiW?si=58133b43c6ec4d6d

Episode 207: The importance of a well-balanced exercise program with Libby Wescombe Jul 29, 2023

Show notes

In today’s episode, my guest is Libby Wescombe. This is Lib’s fourth time on the Warrior School Podcast. One of the hardest things when it comes to training is knowing what to do, but what’s even harder is knowing how to approach it - how to fit it all in, in a balanced and supportive way. So, I pulled in Lib to talk about the importance of a well-balanced exercise program and how you can approach it in a way that works for you and your life.

What you will discover

The importance of a well-balanced exercise program
What is a well-balanced exercise program
How to incorporate strength, cardio and HITT into your training
The importance of aerobic conditioning
The role of cardio in promoting muscle hypertrophy
The importance of speed and power training for women over 40
How much exercise do you need for health and results
The minimum effective dose to still get benefits
How to fit them all into your training plan in a balanced and supportive way

Featured on the show

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

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

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

Previous podcasts with Libby

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 206: Should I change what I eat across my menstrual cycle? Jul 26, 2023

Show notes

Have you ever wondered if you should change how you eat during different phases of your cycle? Do you get extra hungry the five to seven days before your period starts? Or does training sometimes feel a little harder during certain parts of your cycle?

In today’s episode, I talk about caloric and macronutrient needs during the menstrual cycle. I discuss the hierarchy of nutritional needs, how much you should eat, and the macronutrient requirements during the follicular and luteal phases of your cycle. I also share some key supplements that can help you train and perform across your cycle.

What you will discover

The Hierarchy of nutritional needs for female athletes
The different caloric and macronutrient needs during the menstrual cycle
Caloric intake considerations across the cycle
Carbohydrates throughout your menstrual cycle
Importance of Adequate Fat for menstrual function
Protein throughout your cycle
Do you need to supplement during your cycle?

Featured on the show

Referenced studies

Gorczyca AM, Sjaarda LA, Mitchell EM, Perkins NJ, Schliep KC, Wactawski-Wende J, Mumford SL. Changes in macronutrient, micronutrient, and food group intakes throughout the menstrual cycle in healthy, premenopausal women. Eur J Nutr. 2016 Apr;55(3):1181-8. doi: 10.1007/s00394-015-0931-0. Epub 2015 Jun 5. PMID: 26043860; PMCID: PMC6257992. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6257992/

Wohlgemuth, K.J., Arieta, L.R., Brewer, G.J. et al. Sex differences and considerations for female-specific nutritional strategies: a narrative review. J Int Soc Sports Nutr 18, 27 (2021). https://doi.org/10.1186/s12970-021-00422-8 https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00422-8

Sixtus Aguree, Laura E. Murray-Kolb, Francisco Diaz & Alison D. Gernand (2023) Menstrual Cycle-Associated Changes in Micronutrient Biomarkers Concentration: A Prospective Cohort Study, Journal of the American Nutrition Association, 42:4, 339-348, DOI: 10.1080/07315724.2022.2040399 https://www.tandfonline.com/doi/full/10.1080/07315724.2022.2040399

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 podcast episodes

Episode 192: How your hormone affect your training (menstrual cycle years)

Episode 169: Becoming a macro tracking maverick with Libby Wescombe

Episode 168: What to eat before and after training

Episode 129: How to fuel before and after training to get stronger and build muscle

Episode 205: How can I support myself in times of stress? Jul 22, 2023

Show notes

How can I support myself in times of stress?

One of my warriors asked this question last week on her momentum call.

So, in today’s episode, I talk about stress, its impact on our hormones and physiology and how we can better support ourselves during times of higher stress. I share an easy framework that you can use to help support yourself during times of stress

What you will discover

What is stress
Acute versus chronic stress
The umbrella analogy and energy leaks
The top five tools to help you manage stress
Additional tools to help you manage stress
Supplementation for stress
How to change your training during times of stress

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

Related podcasts

Episode 203: How to thrive as a busy modern woman with Nicke Hursthouse

Episode 170: How to know if you should workout or take a rest day (and the impotence of energy stacking)

Episode 132: How to understand and control your hormones with Jeanne Rubin

Episode 133: Is your foundation strong enough to support your vision?

Episode 69: Is stress sabotaging your training with Jeanne Rubin

Episode 204: Training and performing through PMS Jul 19, 2023

Show notes

Do you dread those last 5-7 days before you get your period? Does PMS stop you from training?

In today’s episode, I talk about training and performing through PMS. I talk about why we experience PMS, how PMS can impact your training and performance and how to reduce the effects of PMS so you can train and feel great. I also share a PMS cocktail that can help you conquer PMS.

What you will discover

What is premenstrual syndrome?
Why some women experience PMS
The role of estrogen and progesterone on PMS
How PMS impacts your training and performance
How cycle-related symptoms influence perceived exercise performance and recovery
How to manage PMS so you can feel great and train
Foods to eat and avoid during the second phase of your cycle
Dr. Stacy Sims PMS cocktail

Featured on the show

Dr. Stacy Sims Article on PMS https://www.drstacysims.com/blog/training-and-racing-through-pms

The Impact of Menstrual Cycle Phase on Athletes’ Performance: A Narrative Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916245/

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 203: How to thrive as a busy modern woman with Nickie Hursthouse Jul 15, 2023

Show notes

**Show notes **

In today’s episode, I’m joined by fellow Dietitian Nickie Hursthouse. Nicki and I first met over a decade ago during our Masters in Dietetics, In Melbourne Australia. Nickie Hursthouse is a New Zealand Registered Dietitian, who lives, with her husband and daughter in NZ. She is also a registered yoga teacher. In our conversation today. I wanted to put Nickie in the hot seat to talk about stress and gut health.

After years of working in the clinical setting, she felt unsatisfied. So, she left and has been building her business over the last few years. Nickie, now helps busy women manage stress and overcome gut problems. You can download her free “THE ULTIMATE WOMEN’S GUT HEALTH GUIDE.”

What you will discover

Nick’s story and background - how we meet and her work as a Dietitian over the last 10 years
Why she’s taking a more unconventional approach as a Dietitian to help women
The modern woman ‘iceberg’
How stress affects your gut
Signs of an unhappy gut
How to support the gut and manage stress as a modern women
The importance of movement to manage stress
The modern woman program - how she helps busy women nourish their body and mind through nutrition, mindset & physiology

Featured on the show

Nickie Hursthouse Instagram https://www.instagram.com/nickiehursthouse/

Nickie Hursthouse Website https://www.nickiehursthouse.com

How to Thrive podcast https://www.nickiehursthouse.com/podcast

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 126: How to have a healthy gut using a nervous system approach with Jessica Ash https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000569432044

Episode 69: Is stress sabotaging your training with Jeanna Rubin https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000516894182

Episode 202: Adaptability and being unbeatable Jul 12, 2023

Show notes

**Show notes **

I just finished reading “Carrie Sotto is Back” By Taylor Jenkins Reid. There’s this quote at the start of the book - “But she’s also hugely adaptable. When you play her, you’re playing somebody who is adjusting on the fly, tailoring their game to your specific weakness. That’s what makes her unbeatable”

In today’s episode, I talk about adaptability. When you are hugely adaptable and know how to adjust on the fly, tailoring your training to what your body is telling you, and what's going on in your life, you are unbeatable. I talk about the definition of adaptable and the importance of balancing structure and organisation with fluidity and adaptability. I give you examples of how to adapt your training to different conditions. I also speak about attention and giving training and health 80% of your attention

What you will discover

The definition of adaptable
Why it’s important to be Adaptable
The 80% attention rule
Why do we need to stop trying to make things convenient when it comes to health and training
The balance between structure and organisation and fluidity
How we adapt to different conditions
Understanding how to modify and progress training

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

Related podcasts

Episode 201 How to nurture our children’s relationship with food

Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe

Episode 201: Nurturing our children’s relationship with food with Alice Zaslavsky Jul 05, 2023

Show notes

In today’s episode, I sit down over a hot drink with Alice Zaslavsky. Alice is full of beans; literally. I’ve known Alice for over a decade. We first meet at CrossFit St Kilda. We had the same coach, Jules. And her husband, Nick, is an Osteopath and treated me for many years while I was lifting.

Alice is Known for her energy, empathy, enthusiasm, and her strong liking for veggies. She combines a teacher’s heart with a voracious appetite – for food, and for culture.

An award-winning author, broadcaster and ‘Vegelante’, she’s the host of ABC Radio Melbourne’s Saturday Breakfast, and resident foodie on ABC TV’s News Breakfast program.

Her vegetable bible, In Praise of Veg, is an international sensation, winning accolades around the globe. In Praise of Veg has been published in 11 countries, winning the 2021 ABIA for Best Illustrated Non-Fiction, along with medals and accolades in Germany, The Netherlands and the UK.

She’s just plated up her next hit, The Joy of Better Cooking, to give every would-be cook a sense of confidence and freedom in the kitchen – no matter their age or ability.

Today we talk about 'how to nurture our children’s relationship with food'

What you will discover

Alices Story (from History Teacher to Masterchef to author, writer, broadcaster, and Mama)
How do we help connect our kids more powerfully with food?
How do we get kids interested in vegetables?
Raising fussy eaters - what do we do?!
The Zaslavsky Method - how she's nurturing her daughter's relationship with food
Alice’s work, books and upcoming events in her world

Featured on the show

Alice Zaslavsky Website https://alicezaslavsky.com

Alice Zaslavsky Instagram https://www.instagram.com/aliceinframes/

Cookbooks https://shop.alicezaslavsky.com

Tiny Tasters https://www.abc.net.au/radionational/programs/lifematters/tiny-tasters/101533726

Solid Starts https://www.instagram.com/solidstarts/

Kids food explorers https://kidfoodexplorers.com

Phenomenom https://phenomenom.com.au

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