The Warrior School Podcast

Latest Episodes:

Episode 190: Who’s at your table? Jun 18, 2023

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**Show notes **

Do you have people in your life that give you good advice? That push and support you? That give you feedback?

In today’s episode, I talk about why we can't do it alone and the importance of having a board of directors to help us move toward our vision and goals. I share who's on my table and the role they play and why you need to build your table.

What you will discover

The importance of building and designing your table
Creating your board of directors
Deciding who you want to sit at the table with?
Why you need to put women who have done what you want on your table
Who I put at my table

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 179: How to ask for what you want

Episode 189: Life sprints and shortening the long way home Jun 17, 2023

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Over the next 15 days, I'm recording 12 podcasts to get to EP 200 for The Warrior Schools' fourth birthday.

In today’s episode, I talk about challenges and 'sprints'. I think challenges get a bad rap. Most people don't like them. Let's thank the fitness industry's 6-or 12-week weight loss challenges for that. I think we’ve been scarred.

But what if we got it wrong? What if ... Sprints actually help us break through old stories and beliefs. Help us throw out ‘how it should be', and push us to create our own rules. Make us realize that we can't always wait until we "feel like it" to take action. Helps us shorten the long way home? Or what if the long way home is full of shorter sprints? Help us build more capacity. Give us an opportunity to "try something new on"...

I talk about the importance of doing sprints in your life, training and business and how they can help you start, create momentum, focus and confidence.

What you will discover

What are challenges and sprints
The importance of sprints
How sprints can help you create momentum, focus and confidence
The importance of energy and enthusiasm during sprints
Why pushing hard for short amounts of time can help us progress faster
Shortening the long way home
My current 'podcast' challenge

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 188: The power of 'trying it on' https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000617285918

Episode 188: The power of ‘Trying it on’ Jun 16, 2023

Show notes

**Show notes **

Are you afraid to try something new because it might not work out, you might fail at it, look silly, or be judged?

In today’s episode, I talk about the importance of embracing a ‘try it on’ attitude when it comes to your training (and life).

The only way we are going to know if something ‘fits’ for us, is by trying it on - to see how it feels, to see if we like it, to see what happens…

So, go! Try something new on this week!

What you will discover

The importance of embracing a ‘try it on’ approach
The key to doing ‘try it on’ work - when and how to do it
Why you need to figure out what works for your body.
Things I’ve tried on before
How we use the ‘try it on’ approach in Warrior School
How to tell when to ‘take something off’

Featured on the show

Learn more about Warrior School https://warriorschool.co

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

Follow Amy on Instagram https://www.instagram.com/amykatebowe/

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

Episode 187: Recovering from shoulder surgery, squatting and deadlifting 90kg and returning to hand-balancing with Nicole McGill Jun 14, 2023

Show notes

**Show notes **

In today’s episode, I am joined by Warrior Woman Nicole McGill. Nicole is an amazing hand balancer, but two years ago she fell and tore her labrum and bicep tendon in her right shoulder.

Just over a year ago, Nicole had shoulder surgery to repair it. In this episode, she shares her rehabilitation journey over the last 12 months and how she went from not being able to hold a barbell on her back and in her hands to squatting and deadlifting 90kg!

Nic also shares some HOT words of wisdom and advice for women who are struggling with an injury or their training.

What you will discover

Nicole’s shoulder injury and rehabilitation journey
How she went from not being able to lift her arm to returning to hand balancing
Her biggest learnings and insights over the last 12 months after her surgery
Her PRs (AKA the results she got in the twelve-week WQ challenge)
How she rebuilt her confidence to train, lift heavy weights and push herself again after surgery
Her three biggest pieces of advice to women who feel stuck with their 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 183: Overcoming back pain, getting strong and having fun with Meg Thomasson https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000612889553

Episode 181: Training around limitations, leg pressing 330lbs and feeling more confident with Shannon Dalby https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000611982440

Episode 178: Form zero strength training to training four days a week with Tina Albrecht https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000610726260

Episode 176: Meeting herself with compassion and learning to trust the process with Nadine Allaham https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000609651232

Episode 175: Squatting 190lbs and deadlifting 210lbs and learning to respect her body with Meg Meredith https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000609079807

Episode 174: Squatting and deadlifting 200lbs and having fun in her training with Leah Rife https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000608623092

Episode 130: How to move through pain and injury https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000571020747

Episode 186: How to approach your training (exercise prescription for strength, plyometrics and HIIT) Jun 07, 2023

Show notes

**Show notes **

One of the hardest parts of training is knowing what to do. But what’s even harder than that is knowing how to approach it - when to fit it all in, how to do it in a way that works with your body and life. Right?!

In today’s episode, I talk about how to approach your training. A lot of women I work with are Mamas, have big jobs/careers, busy lives, families etcetera. So, energy and time are hot commodities. Women now know that they need to strength train to support their hormones, bones and metabolic health. Now, they are also being told to jump, sprint and do zone 2 work.

But the big question is… How do I fit it all in? In today’s EP I give you a clear exercise prescription to follow to help you ‘fit it all in’… And not just in a throw it together kinda way, in an intelligent way that works with your body and lifestyle.

WHAT YOU WILL DISCOVER

Why women need to do aerobic work, strength training, plyometrics and HIIT
How to know where to start
How to prioritise your training
How much do we need to train to get results
How do you fit everything into a week? And What does it look like
Examples of how I program strength training, plyometrics and HIIT work

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

EP 166: Where do I start? (how to start training again after having time off) EP 163: What the journey to results really looks like EP 172: Strength Training 101 (the why, what and how) EP 184: The power of plyometrics for body composition and metabolic health EP 185: HIIT training for fat loss and metabolic health

Episode 185: HIIT training for fat loss and metabolic health May 20, 2023

Show notes

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 today’s episode, I talk about high-intensity interval training (HIIT) or sprint interval training (SIT). As women in our 30s, 40s, 50s and beyond we are told that we need to strength train.

Now there are some new kids on the block - plyometrics and HIIT - that are shown to be beneficial for fat loss, metabolic health and speed and power in women.

I talk about what TRUE HIIT training is and its benefits on body composition and metabolic health. I also share how to include it in your training.

WHAT YOU WILL DISCOVER

- How to approach your training

What is true HIIT/SIT training
The benefits of HIIT/SIT training on body composition and metabolic health
Is HIIT/SIT great for perimenopause and menopause
Where HIIT/SIT fits into your training
How to HIIT/SIT train
The recommended protocols for women to help lose fat

Featured on the show

About Warrior School

Apply for Warrior School

Dr. Stacy Sims

Related podcasts

Episode 184: The power of plyometrics on body composition and metabolic health

Episode 182: Training in your 40s, 50s, and beyond

Episode 180: Perimenopause, body composition changes and supplementation with Dr. Stacy Sims

Episode 172: Strength training 101

Episode 100: Mastering menopause with Dr. Stacy Sims

Episode 184: The power of plyometrics on body composition and metabolic health May 17, 2023

Show notes

When was the last time you jumped, skipped or hopped?

In today’s episode, I talk about the importance of plyometrics on muscle, bone and metabolic health. I discuss how it can positively influence our body composition and how to add it to your training routine.

WHAT YOU WILL DISCOVER

What happens to your muscle, bone and metabolic health as you age
What are plyometrics
The benefits of plyometrics on muscle, bone and metabolic health
The role plyometrics play in helping body composition
How to incorporate plyometrics into your training
Where it sits on your training pyramid
Where to start and how often you should be doing it

Now go jump, Warrior!

Featured on the show

About Warrior School https://warriorschool.co

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

Episode 183: Overcoming back pain, getting strong and having fun with Meg Thomasson May 13, 2023

Show notes

In today’s episode, I talk to Warrior Meg Thomasson. Meg shares her biggest insights and learnings from the Warrior Queen Challenge and her training over the last 12 months. A year ago she had back pain and didn’t like to train. In the WQ challenge, she squatted 75kg - a 35-40kg PR! And she deadlifted 80kg. She also got 7 assisted chin-ups on the TOPS of her feet. Meg also dishes up some HOT words of wisdom and advice for the women who are struggling with their training.

WHAT YOU WILL DISCOVER

Meg’s biggest learnings over the last 12 months and from the WQ challenge
Her PRs (AKA the results she got over the twelve weeks)
How she built her confidence to train, lift heavy weights and push herself
The importance of food preparation and being organised
How she trained 4 times a week while travelling a lot for work
The importance of tracking and the data
Her three biggest pieces of advice to women who feel stuck with their training

Featured on the show

About Warrior School https://warriorschool.co

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

Listen to the other Warriors’ journeys and results - EP 174, 175, 176, 178 https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252

Episode 182: How to train in your 40’s, 50s and beyond May 10, 2023

Show notes

In your thirties, you may have trained hard and responded well, achieving your goals, and feeling good in your body, but by your forties, you notice things are harder.

Then you reach a point in your later forties when it feels like your training and nutrition just aren’t workin’ for ya anymore.

The biggest concern of women in their forties is that their body composition starts changing. They start storing fat in their abdomen. And they lose muscle (so they feel weaker)

In today’s episode, I talk about what’s driving this change and how we can reduce abdominal adiposity. I also talk about how to train in your 40s, 50s and beyond.

WHAT YOU WILL DISCOVER

Why do women have an increase in abdominal fat in the 3-4 years before menopause
What’s driving the change
Insulins’ role in abdominal adiposity
How to train in your 40s, 50s and beyond
How strength training improves muscle mass, metabolic flexibility and body composition.
Why you need to polarise your training
Training at the top and low ends and their role in body composition
The importance of eating enough and enough protein
Where to start if you’re in your 40s, 50s or beyond

Featured on the show

About Warrior School https://warriorschool.co

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

Related podcasts

Episode 100: Mastering Menopause with Dr. Stacy Sims

Episode 172: Strength Training 101

Episode 181 Training around limitations, leg pressing 330lbs and feeling more confident with Shannon Dalby May 06, 2023

Show notes

In today’s episode, I speak with Warrior, Shannon Dalby. Shan and I have been working together for about five years. In this EP. she shares her biggest insights and learnings from the Warrior Queen Challenge, and from her training over the last few years. She also dishes up some HOT words of wisdom and advice for the women who are struggling with their training.

WHAT YOU WILL DISCOVER

Her key learnings and insights over the twelve-week challenge
How she worked around her knees to get a 330lbs (150k) leg press
Her results over the twelve weeks
How training has helped her feel more confident in other areas of her life
Her goals and what she’s excited about for the future
Her advice to women who feel stuck with their training

Featured on the show

Free beginner bodyweight strength program https://amykatebowe.ck.page/9925443715

About Warrior School https://warriorschool.co

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

Related podcasts

Episode 54: The expectation reality gap https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000495708361

Episode 78: Patience, trust and celebrating the wins with Shannon Dalby https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000528374911

Episode 178: From zero strength training to training four days a week with Tina Albrecht https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000610726260

Episode 176: Meeting herself with compassion and learning to trust the process with Nadine Allaham https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000609651232

Episode 175: Squatting 190lbs and deadlifting 210lbs and learning to respect her body with Meghan Meredith https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000609079807

Episode 174: Squatting and deadlifting 200lbs and having fun in her training with Leah Rife https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000608623092

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