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 200: Celebrating 200 episodes and staying on course Jun 30, 2023

Show notes

Celebrating 200 episodes

Happy Fourth Birthday Warrior School Podcast!

Today's episode is the 13th episode of my podcast sprint. Over the last 16 days, I sprinted to get to episode 200 to celebrate the WS podcast's birthday today. I did 13 episodes in 16 days. It was wild, hard and so much fun. In today's episode, I speak celebrate getting to 200 episodes and I also talk about how we 'stay on course' when things get hard and we want to give up.

Thank you for listening. Thank you for being here.

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 199: Having a great relationship with Karson Rosser (my lover) Jun 29, 2023

Show notes

This is a special episode today, as my guest is Karson Rosser, who is my lover and the behind-the-scenes guy in my biz.

The Warrior School podcast is four years old on June 30th, and our 7th anniversary is on July 1st, so I thought it would be cool to get Karson on to talk about how we navigate business, life and our relationship.

Here's what we talk about in the EP.:

How we met
Karson's weight loss and health story
How Karson's time in Melbourne changed the trajectory of his life
How we learned to work and live together
The importance of having shared values and vision
Our strengths and weaknesses
The ongoing work we do to have a great relationship
Why our relationship works

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 198: My business journey over the last four years Jun 28, 2023

Show notes

In today’s episode, I talk about my business journey over the last four years. I built my business from scratch on a 12-year-old laptop out of my one-bedroom apartment. I share how my discipline and connection to training translate to other areas of my life and talk about the importance of self-discipline.

What you will discover

- My business journey over the last four years

Pivotal moments that got me to where I am today
How my discipline and connection to training translates to other areas of my life
What I've loved most about building my business - both Warrior School and the social media side of things
What has been the hardest
Who is my support system
How I maintain consistency with creating content and podcasts
What is Warrior School?

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

** I**f you want to hear more about my business journey listen to Creator Club podcast

EP 78 Building the warrior school world Amy built her business from scratch, on an old laptop. She now helps women around the world build strength, confidence and passion in their relationships and lives through her coaching and community. In this episode, we talk about how she switched to an online offering, and how she is developing her business and messaging as she grows.

EP 31 Revolutionising Women’s Training We cover some of Amy's backstory and the business side, but also dive into her approach to strength training, and why it's so powerful.

Episode 197: Breasts, exercise and the perfect sports bra Jun 27, 2023

Show notes

Have your boobs ever gotten in the way during exercise? Do you experience breast pain or discomfort when training? Have your boobs ever stopped you from training or participating in sports?

In today’s episode, I talk about breasts and their impact on training and performance. I talk about the anatomy and structure of the breast, the history of the bra and what the current research is showing when it comes to breast health, exercise and performance.

What you will discover

How my breasts have impacted my training
The anatomy and structure of the breast
History of the bra
Breast health and exercise
Current research on breast health and bras
What makes a good sports bra
Choosing a sports bra
Difference between compression and encapsulation
The future of bras

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

Sports Bra Fitness booklet https://ro.uow.edu.au/cgi/viewcontent.cgi?article=1023&context=uowbooks

Sports Medicine Australia https://sma.org.au/resources/injury-fact-sheets/exercise-and-breast-support/

Research Group in Breast Health https://www.port.ac.uk/research/research-groups-and-centres/research-group-in-breast-health

Up to Speed by Christine Yu https://www.amazon.ca/Up-Speed-Groundbreaking-Science-Athletes/dp/0593332393

Episode 196: Personal Responsibility, taking ownership and regulating ourselves Jun 26, 2023

Show notes

This is a repost of an older episode on taking responsibility and ownership I did back in September 2021. I talk about the importance of regulating ourselves and why only being on the journey to get to the destination doesn’t work, how getting clear on your values and what you want will help you on the journey, the expectation reality gap, and I share four steps that you can take to help you take responsibility and ownership of your life and journey.

What you will discover

- The definitions of Personal responsibility, ownership and self-regulation - The importance of regulating ourselves and having a strong nervous system

Why just focusing on the outcome doesn't work - The expectation reality gap - How to practice taking responsibility and ownership
Four steps to help you take responsibility and ownership of your life and journey

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 195: Do you really need to walk 10,000 steps a day? Jun 24, 2023

Show notes

Walking is a powerful way to connect to ourselves and the environment. But do we really need to get 10,000 steps every day?

In today’s episode, I answer that big question!

I talk about the current exercise guidelines and research on exercise and walking. I share some specific recommendations around walking, aerobic work, strength training and HIIT training to help you plan your training. I also talk about my walking practice and how I plan my training.

What you will discover

My take on walking and why I walk every day
What the current exercise guidelines say for health and longevity
The research behind walking 10,000 steps a day
How many steps we should be walking
Clear guidelines for you to follow when it comes to walking, zone 2, strength training and HIIT
Recommendations to help you plan your 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

Australian Exercise Guidelines https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years

Referenced research studies Saint-Maurice PF, Troiano RP, Bassett DR, et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020;323(12):1151–1160. doi:10.1001/jama.2020.1382

Lee IM, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019 Aug 1;179(8):1105-1112. doi: 10.1001/jamainternmed.2019.0899. PMID: 31141585; PMCID: PMC6547157.

Peter Attia https://peterattiamd.com

Episode 194: How hormones affect your training (Part 3: menopause) Jun 23, 2023

Show notes

In this three-part series, I talk about how hormones affect your training. Part one is looking at hormones and training during the menstrual cycle years. Part two will look at hormonal changes and training during pregnancy and postpartum and part three will look at perimenopause and menopause.

In today’s episode, I talk about the hormonal changes that happen during the menopause transition and how that affects our training. I also share some strategies to help you plan your training during this phase. To dive deeper into this topic make sure you listen to the related podcast episodes below.

What you will discover - What happens leading up to menopause - What is menopause - The hormonal shifts that happen during perimenopause and menopause - How the change ratio of hormones affect our training, body composition and recovery - Body composition changes - How to train during this season of your life

What to focus on if you're on the other side of menopause

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 186: How to approach your training (exercise prescription for strength, HIIT and plyometrics https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000616072799

Episode 185: HIIT training for fat loss and metabolic health https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000613781811

Episode 184: The power of plyometrics on body composition and metabolic health https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000613386685

Episode 182: Training in your 40s, 50s and beyond https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000612497509

Episode 180: Perimenopause, body composition changes and supplementation with Dr. Stacy Sims https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000611594965

Episode 193: How hormones affect your training (Part 2: pregnancy and postpartum) Jun 22, 2023

Show notes

In today’s episode, I talk about the hormonal, anatomical and physiological changes that happen during pregnancy and postpartum and how they affect training. I share the exercise guidelines and recommendations for pregnant women and give you some strategies to use to support your training during this season of your life.

What you will discover

The energy, hormonal, anatomical and physiological changes during pregnancy
How pregnancy may affect training in the first, second and third trimesters
Effects of exercise on the mother (benefits)
Exercise recommendations and guidelines
Postpartum and retiring to training guidelines and recommendations
Strategies to support you in this season

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

Dr. Stacy Sims Microlearning Pregnancy https://www.drstacysims.com/microlearning

ACOG guidelines https://www.acog.org/news/news-releases/2020/03/acog-releases-updated-guidance-on-exercise-in-pregnancy-and-postpartum

Related podcasts

Episode 150: Fertility, progesterone and minerals with Loren De La Cruz https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000586896194

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 87: Conscious conception with Loren De La Cruz https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000539820738

Episode 38: Training, pregnancy and the pelvic floor with Lizzy Crouch https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000477230562

Episode 192: How hormones affect your training (Part 1: the menstrual years) Jun 21, 2023

Show notes

**Show notes **

In this episode, I talk about the different phases of the menstrual cycle and the hormonal changes that happen during the cycle. We look at the difference between performance and training and how our hormones can affect training, performance and recovery. I give you some strategies to use to support your training during each phase of your cycle.

What you will discover

The different phases of the menstrual cycle
The hormonal changes during the cycle
The difference between performance and training
How hormones affect training and recovery
Fuelling during the cycle
Strategies to implement during your cycle to support your 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

Dr. Stacy Sims https://www.drstacysims.com

Related podcasts

Episode 31: Stress and your cycle

Episode 39: Your cycle is a TOOL for your training

Episode 59: Training the week before your period

Episode 61: Tracking your training and cycle for best results

Episode 191: A ‘behind the scenes’ look into my world Jun 20, 2023

Show notes

Last week I put out a request on the gram for podcast topics to support my podcast sprint. I had a few women want to know more about me and my life. So, in today’s episode, I share a little bit of the “behind the scenes” of my life.

What you will discover