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 150: Fertility, progesterone and minerals with Loren De La Cruz Nov 21, 2022

Show notes

In today’s episode, I’m joined by Loren from Innate Nutrition. This is Loren’s second time on the podcast. I wanted to put her in the hot seat to talk about fertility, progesterone and minerals. She’s about to launch 2.0 of conscious conception and she’s developing a Male fertility course. We talk about progesterone and how we can improve the production and utilization of progesterone to support our cycles and metabolism. We also talk about key micronutrients and minerals for hormone function and fertility.

WHAT YOU WILL DISCOVER

> Her new course on Male Fertility > Conscious Conception 2.0 > The difference between low progesterone and our ability to use it well > The symptoms of progesterone > Why progesterone is important > How to improve progesterone production > The importance of the ratio of estrogen and progesterone > When should we use hormonal replacement therapy > Micronutrients and minerals > Why a lot of women are depleted in vitamins and minerals > Key micronutrients and minerals important for our hormones and fertility > Why do we get white spots on our nails And more.

Featured on the show

Warrior School https://warriorschool.co/join-warrior-school/

Loren De La Cruz Instagram https://www.instagram.com/innate_fertility/

Innate Fertility - Conscious conception course https://www.innatefertility.org/conscious-conception-2-0-wait-list-landing-page-final

Innate Wisdom Podcast https://podcasts.apple.com/ca/podcast/innate-wisdom-podcast/id1653885700

Episode 149: The human foot and the perfect shoe with Coach Pax from Restore Human Nov 01, 2022

Show notes

In today’s episode, my guest is Pax a senior coach at Restore Human (a personal training studio here in Vancouver) and Vivo barefoot educator. I wanted to get Pax on the podcast to pick his brain on the human foot and barefoot shoes. He just recently climbed the Grouse Grind - a is a 2.5-kilometre trail up the face of Grouse Mountain, commonly referred to as “Mother Nature’s Stairmaster" with his wife in a backpack, in barefoot shoes! He has a very cool philosophy on health and training, let’s say - we vibe!

WHAT YOU WILL DISCOVER

How Pax became a coach
Why and how Pax climbed a mountain with his wife in a backpack
The importance of movement and training
The evolution of the foot (sensory, stable and strong)
Features of a healthy foot
Why should we care about foot strength
Why shoes cause foot problems
Why moving more is best for foot health
How can we strengthen our feet
The theories of barefoot running

Featured on the show

Warrior School https://warriorschool.co/join-warrior-school/

Restore Human Website https://www.restorehuman.com

Restore Human Instagram https://www.instagram.com/restorehuman/

Human Pax https://www.instagram.com/humanpax/

Vivo Barefoot https://www.vivobarefoot.com/ca/

Discount code WARRIORSCHOOL15 (Make a profile first before entering the code)

Episode 148: How to talk to our daughters about food and their bodies Oct 24, 2022

Show notes

In today’s episode, I talk about how my sister's experience with Anorexia Nervosa in the mid-2000's birthed my fascination with our relationship with food and our bodies. Decades later, after working with 100's of women, and having 1000's conversations I'm just beginning to understand relationships. I talk about the importance of working on our relationship with food and our body so we can model healthy relationships for our daughters. I share how I work with young females who are experiencing disordered eating or eating disorders.

WHAT YOU WILL DISCOVER

What’s going on in my world
My sister’s experience with an eating disorder and how that shaped what I do
My major research project on the Eating Disorder Continuum
My work in the eating disorder space as a Dietitian
Why you need to look at your relationship with food and your body
How you can build a powerful relationship with food and your body
How to talk to your daughter about food and her body
The Warrior School End of Year Event on “Building Powerful Relationships"

Featured on the show

Warrior School https://warriorschool.co/join-warrior-school/

The Butterfly Foundation https://butterfly.org.au

National Eating Disorder Information Centre https://nedic.ca/eating-disorders-treatment/

Disclaimer This episode (and the Warrior School podcast is not intended as a substitute for the advice of appropriate healthcare professionals, and no person may rely upon any information contained in the podcast for any reason whatsoever. If professional advice is required, the services of a competent and qualified professional should be sought.

Episode 147 What to do when things don't go to plan (an update on my injury) Oct 14, 2022

Show notes

In this episode, I talk about what's going on in my world for the next 90-days. I update you on my injury and training. I talk about how to modify your plan in real-time based on the feedback your body is giving you. I share how I help women inside Warrior School adjust their plans when "things aren't going to plan".

Featured on the show Warrior School Applications for Warrior School Open November 1st

Episode 146 Is your vision and goal, yours? (setting BIG goals and making it your own) Oct 08, 2022

Show notes

In today’s episode, I share my plans for the next 3-months both personally and within Warrior School. I talk about the importance of creating a vision and setting BIG goals. And we need to get clear on the actions we need to take right now to move us toward our vision. I share with you the five steps I take when setting big goals.

WHAT YOU WILL DISCOVER

What’s going on in my life and inside Warrior School
The Warrior School Tour 2023
Why having a vision is important
What are big goals, and why they are different from small goals
The importance of embodying and OWNING our vision and goals
Getting clear on what you need to do right now to move you toward your vision and goals
The five steps I take when setting big goals

Episode 145: How to change your story so you can change your life With Theresa Piela Oct 03, 2022

Show notes

Episode Notes

In today’s episode, I am joined by Theresa Piela. Theresa is a trauma-informed EFT Tapping coach, for those with chronic disease and trauma reactions. She is the founder of Living Roots Wellness. As an independent health researcher & brain rewiring coach.

Theresa has a powerful story. One that saw her on the brink of death - suffering and just existing in a dark hole of hopelessness, to living a life full of passion in a healthy and functioning body.

After being diagnosed with Lyme and co-infections, Epstein Barr Virus, heavy metal and mould toxicity, SIBO, candida, chronic fatigue, insulin resistance, hypothyroidism, infertility, osteoporosis, “leaky gut,” early onset ovarian failure, mast cell activation syndrome, parasites, C. diff, gastroparesis, osteoporosis, and a host of other conditions, she set out on a journey to heal sustainably and find beauty in the process when traditional treatments failed.

She now focuses on supporting people with chronic illness, nervous system restoration and trauma. She helps them become “unstuck” through Emotional Freedom Technique (EFT), nervous system regulation and brain rewiring, so they can find meaning and happiness. I connected with Teresa through my dear friends KittyBlomfield and Libby Wescombe. Theresa has profoundly changed the life of Kitty Blomfield, with her work.

Theresa and I would love to know if you got something out of this episode. Please let us know by sharing on Instagram and tagging us in your stories.

WHAT YOU’LL DISCOVER

Theresa’s story: how she healed her body sustainably and found meaning and happiness in her life
How we can start to trust ourselves and our bodies more
The relationship between our thoughts and body
How to create a safe nervous system
Why are stories that are limiting or shameful keep us stuck
Somatic experience and healing
Why imagining is important to help us change
Emotional Freedom Technique (EFT) - what is it and how it works
How EFT helps preprogram beliefs and adopt a new thought pattern
Her work and Tapping course

Featured on the show

Apply to Warrior School https://forms.gle/51fiZBSAGK72iK2k6

Theresa Piela Instagram - @livingrootswellness Tapping with T. - https://www.tappingwitht.com Her website is - www.livingrootswellness.com

Episode 144: Question & Answer Special Part 2 Sep 29, 2022

Show notes

Episode Notes

**Show notes **

In this Part 2 special Q+A episode, I talk about why building a strong foundation opens up possibilities, the different paths you can take in your training, whether you can be healthy while doing Crossfit, the importance of sex, what shoes I wear and Warrior School. Tune in to this juicy Q+A session where we go from shoes to sex!

Featured on the show

Apply for Warrior School https://forms.gle/51fiZBSAGK72iK2k6

Vivo barefoot https://www.vivobarefoot.com/ca/

Esther Perel https://www.estherperel.com/focus-on-categories/intimate-relationships

Esther Perel Eroticism Article https://www.estherperel.com/blog/letters-from-esther-37-eroticism-is-an-art-but-its-also-a-practice

Studies

Recreational Female CrossFit Athletes and Low Energy Availability https://openprairie.sdstate.edu/cgi/viewcontent.cgi?article=1191&context=etd2

Assessment of Dietary Intake and Nutritional Status in CrossFit-Trained Individuals: A Descriptive Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7369802/

Episode 143: Q+A Special Part 1 Sep 26, 2022

Show notes

Show Notes

In this Part 1 of this special Q+A episode, I talk about my home gym set-up, protein, how I became an entrepreneur, the hardest sessions I’ve learnt as a business owner, my favourite movement to coach and why it's never too old to start training. Tune in to this juicy Q+A session.

Featured on the show

Apply for Warrior School https://forms.gle/51fiZBSAGK72iK2k6

Creator Club https://www.creatorclub.link/new-index-1

Episode 141 The resilience of the human body with physiotherapist Frances Brown https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000579981280

Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe Sep 23, 2022

Show notes

**Show notes **

In today’s episode, my guest is Libby Wescombe. This is Lib’s third time on the Warrior School Podcast. Originally we were going to talk about the trend of training with your cycle and why we need to focus on how well we fuel ourselves and recover as it has a bigger impact on our training than our cycle. But we actually kicked off our convo talking about how to progress your training as a lot of women ask us:

"how will I know when I should make it harder", "how do I progress a movement", "how do I go up in weight", "what do I do after I've had time off"...

So, in today’s episode, we talk about how to confidently progress and modify your training so you can get stronger and build muscle. Knowing how to confidently progress your training is an art. There are many ways to progress a movement. Knowing how to confidently modify your training after having time off is also an art. When we don't have the confidence to progress or modify our training we can get stuck. Either we don't get stronger because we haven't made it harder, or we are inconsistent because we don't modify it to meet our body where it's at after having time off.

WHAT YOU WILL DISCOVER

What Libby is working on in her training right now (hint: she’s building like a badass)
How we build muscle
Why it’s important to progress your training if you want to get stronger and build muscle
How to confidently progress your training
Key ways to progress an exercise so you can get strong and build muscle
How to confidently modify your training after time off
The 70% rule
The importance of showing up for your training session even if you don’t feel like it

Featured on the show

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

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

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

Apply for Warrior School https://forms.gle/51fiZBSAGK72iK2k6

Episode 141: The resilience of the human body with Physiotherapist Frances Brown Sep 19, 2022

Show notes

Episode Notes

**Show notes **

In today’s episode, my guest is Physiotherapist Frances Brown. Frances and I connected through Creator Club, our business coaching membership and I was instantly drawn to her. Maybe it was because she can lift heavy sh*t, well, or that she integrates a strong belief in the resilience of the human body with strength training and bone density classes to help clients of all ages not just recover or rehabilitate from injuries or niggles, but realise their own potential and resilience. This is a very cool conversation.

WHAT YOU WILL DISCOVER

How Frances integrates strength training into her practice
Why ‘believing’ you will get better will help your recovery
How we can change our relationship with pain
The importance of taking a movement-based approach to injury rehabilitation. And why it’s more powerful than just manual therapy
Women and bone health
Why women need to strength train
The importance of jumping and how it improves bone density and cartilage thickness

And so much more!!

Featured on the show

Frances Brown Website https://www.fkbphysio.com

Frances Brown Instagram https://www.instagram.com/fkbphysio/

Apply for Warrior School https://forms.gle/51fiZBSAGK72iK2k6