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 140: Knowing what you want and how to get it Sep 13, 2022

Show notes

In this episode, I talk about why knowing what you want is important. I share with you why it’s totallyyyy normal to be afraid of knowing what you want and how you can move through that fear to achieve your desires. I show you five steps that will help you get what you want. And the key tools to use for setting and achieving your goals.

What you’ll discover:

What's happening inside Warrior School
Why knowing what you want is important
Why it’s important to understand why we want what we want
The five steps to focus on to help you get what you want
How I help my Warriors to overcome their fear and breakdown stories that aren't serving them
Tools for setting and achieving your goals

Featured on the show

Warrior School Applications are closing end of September 2022 Apply now ** https://forms.gle/pTLvnSSqEDb1Bc5y8**

Huberman Lab podcast - DR. EMILY BALCETIS: TOOLS FOR SETTING & ACHIEVING GOALS https://hubermanlab.com/dr-emily-balcetis-tools-for-setting-and-achieving-goals/

Other podcast episodes to help you get what you want

Episode 133 How to believe in yourself and get turned on https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000575376625

Episode 124: How to be more confident with Sina King https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000568677878

Episode 113 Is your foundation strong enough to support your vision? https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000560370989

Episode 139: The Benefits of Deliberate Hot and Cold Exposure Sep 10, 2022

Show notes

What’s your relationship with discomfort like? Do you spend time “with” discomfort, or do you try to move away from it? Avoid it?

I’m fascinated with our relationship to discomfort and in today’s episode, I talk about my current experience with deliberate heat and cold exposure. We also discuss the science behind heat and cold exposure as a way to improve health and recovery. And I share the specific protocols that have been shown to improve health and recovery.

I’m not a specialist in temperature exposure therapy. It is a very potent stimulus. Everyone shows up on the long road, or, to protocols with different health positions. So, please see the disclaimer at the bottom of the show’s notes. This is not prescriptive. Please refer to your health care team for support if you want to start this exposure therapy.

WHAT YOU WILL DISCOVER

My current experience with deliberate heat and cold exposure and why I started it
How heat and cold exposure affect women
How the onset of menopause changes our response to heat
The use of deliberate heat exposure as a way to improve health and recovery
Specific protocols for deliberate health exposure - times, temperature, time of day, and delivery in order to achieve specific outcomes
How deliberate cold exposure can enhance mental health, physical health, and performance.
Specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, optimal temperatures, recovery, and mindset.
How cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation

Featured on the show

Apply for Warrior School https://forms.gle/axng1yoK7YcUyNf1A

Tality Wellness https://www.talityspa.com/secret

Huberman Lab Podcast: Using deliberate cold exposure for health and performance https://hubermanlab.com/using-deliberate-cold-exposure-for-health-and-performance/

Huberman Lab Podcast: The science and health benefits of deliberate heat exposure https://hubermanlab.com/the-science-and-health-benefits-of-deliberate-heat-exposure/

Scientific papers on heat from The Huberman Lab Podcast

Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study (BMC Medicine)
Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men (American Journal of Men’s Health)
Endocrine effects of repeated sauna bathing (Acta Physiologica Scandinavica)
Growth hormone response to different consecutive stress stimuli in healthy men: is there any difference? (The International Journal on the Biology of Stress)
Sauna Bathing and Risk of Psychotic Disorders: A Prospective Cohort Study (Medical Principles and Practice)
Local hyperthermia therapy induces browning of white fat and treats obesity (Cell)

Scientific papers on cold from The Huberman Lab Podcast

Brief aerobic exercise immediately enhances visual attentional control and perceptual speed. Testing the mediating role of feelings of energy (Acta Psychologica)
Human physiological responses to immersion into water of different temperatures (European Journal of Applied Physiology)
Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men (Cell Reports Medicine)
Adipose-tissue plasticity in health and disease (Cell)
Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain (Translational Psychiatry)
Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression (Sports Medicine)
Novel Application of Chemical Cold Packs for Treatment of Exercise-Induced Hyperthermia: A Randomized Controlled Trial (Wildnerness & Environmental Medicine)
Work Volume and Strength Training Responses to Resistive Exercise Improve with Periodic Heat Extraction from the Palm (Journal of Strength and Conditioning Research)

Wim Hoff Method https://www.wimhofmethod.com/science

DISCLAIMER The Warrior School Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked to 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. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Episode 138: Comparison Sep 01, 2022

Show notes

**Show notes **

In today’s episode, I talk about comparison. It drives many big feelings that can affect our relationships and self-worth. It is hardwired into us. So, how do we stop comparing ourselves constantly to others? In the episode, we analyze what comparison is, when it can be helpful and how to overcome comparison. I share how I manage comparison. I also talk about the emotions of jealousy and envy. Tune in for some solid tips and tricks that will help you stop constantly comparing yourself to others and help you feel more confident in yourself and your vision.

WHAT YOU WILL DISCOVER

Why comparison isn’t the thief of joy
How we can use comparison to inspire us
How to overcome and manage comparison
The difference between jealousy and envy
Why you need to be clear on your values and vision
Tips and tricks that will help you stop constantly comparing yourself

Featured on the show

Apply for Warrior School https://forms.gle/axng1yoK7YcUyNf1A

Warrior School https://warriorschool.carrd.co

Brené Brown https://brenebrown.com

Libby Wescombe https://www.instagram.com/libbywescombe/ https://www.instagram.com/p/Chjg-lGvkvC/

Episode 137: How to have powerful relationships Aug 22, 2022

Show notes

Episode Notes

The relationship you have with yourself is the number one relationship you’ll have in this life. So, what’s it like? What’s the quality of your relationship with yourself, your body and your training? Is it powerful? When we don’t have powerful relationships it stops us from getting the thing we want, from achieving our goals. Listen to this week’s episode as I share how I became fascinated with relationships and how I help coach women to redefine their relationships with themselves. I also talk about the importance of having confident conversations and give you a framework to use to help you communicate with more confidence.

WHAT YOU'LL DISCOVER

How I became fascinated with relationships
The importance of nurturing all of our relationships
The four questions I’m working on right now to redefine my relationship with myself
How I help coach women to redefine their relationship with themselves, their bodies and training
The importance of having confident conversations
How to have confident conversations

Featured on the show

Apply for Warrior School https://forms.gle/axng1yoK7YcUyNf1A

Esther Perel’s Website https://www.estherperel.com/ TED talks https://www.ted.com/talks/esther_perel_the_secret_to_desire_in_a_long_term_relationship?language=en https://www.ted.com/talks/esther_perel_rethinking_infidelity_a_talk_for_anyone_who_has_ever_loved?language=en Podcast - Where should we begin Books - Mating in Captivity and The State of Affairs

Brené Brown Website https://brenebrown.com/ TED talks https://www.ted.com/talks/brene_brown_the_power_of_vulnerability?language=en https://www.ted.com/talks/brene_brown_listening_to_shame?language=en Books - Daring Greatly, Rising Strong and Dare to Lead

Episode 136: What is a Good Body? Aug 18, 2022

Show notes

What is a good body? Is it one that … Looks a certain way? Feels a certain way? Functions a certain way? Does what you want it to do?

Like you, many women I work with label their body as _"bad" _because it doesn't look or feel the way they want them to feel. We often have this friction between our functioning body and how our body looks. And when our body doesn't look or feel a certain way we feel unsafe, therefore we think it's "not good",

But. What if we changed the language? In today's episode, I talk about how we can change the way we talk about our body and how it will help us redefine who we are, and our relationship with ourselves.

If you’d like to work on your relationship with your body - you have to come and check out Warrior School - it’s my online coaching program for women - who are all over the world. I help you redefine your relationship with yourself and your body through coaching and training. I'd love to have you join us.

**Featured on the show **

Apply to Warrior School https://forms.gle/axng1yoK7YcUyNf1A

Episode 135: Preventing and overcoming pelvic floor dysfunction with Vagina Coach Kim Vopni Aug 16, 2022

Show notes

Show Notes

Today’s guest is Kim Vopni (AKA the Vagina Coach). Kim the OG vagina coach - an author and leader in pelvic floor health. She’s a pro at helping women prevent and overcome pelvic floor dysfunction. She has helped thousands of women (including herself) learn how to do pelvic floor exercises, ditch the incontinence pads, eliminate their prolapse symptoms and get back to living life to the fullest! She drops so many knowledge bombs in this episode! You are going to love it.

WHAT YOU WILL DISCOVER

How Kim became the Vagina Coach
Her business as a pelvic floor coach
Her pelvic health story
What is the pelvic floor
What is pelvic health
What is incontinence and why the hell does it happen
What is a prolapse, and why the hell does it happen
What are the signs and symptoms of a prolapse
How do we prevent and overcome incontinence and organ prolapse
What is a hypertonic pelvic floor?
How the pelvic floor is related to hip and back pain
How to breath
Why every vagina needs a coach
Working with a pelvic floor specialist
Myths of the pelvic floor
The guidelines for returning to running and weightlifting postpartum

Featured on the show

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

Kim Vopni https://www.vaginacoach.com

Instagram https://www.instagram.com/vaginacoach/

Books https://www.vaginacoach.com/books

Episode 134: The one skill every woman needs Aug 12, 2022

Show notes

Show notes

In this episode, I talk about how to manage our minds. Our mind is our biggest asset. So, how do we manage it? And how does managing our mind help us achieve our goals? I talk about the difference between managing and controlling our minds. I share two powerful frameworks that help us dissect the facts from emotion, allowing us to manage our minds powerfully and effectively. I also share with you four key things I do to help me manage my mind.

Featured on the show

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

Sign up for Warrior Words https://warriorschool.carrd.co - scroll down and whack your email in the box to get on the exclusive list

ACT made simple by Russ Harris

Brook Castillo The Life School Coach https://thelifecoachschool.com

Self-coaching Model https://thelifecoachschool.com/self-coaching-model-guide/

Creator Club (Business Coaching Membership) https://www.creatorclub.link

Episode 133: How to believe in yourself and get turned ON! Aug 08, 2022

Show notes

Episode Notes

In this episode, I talk about the importance of believing hard and being turned ON by what you want. For a few weeks I've had these two concepts written on a posit note next to my computer. They aren't my concepts. When I hear a concept I'll write it down, stick it behind my computer and get to work on internalizing it.

I let it marinate into me. The believing hard concept I got from Brooke Castillo. The getting turned on concept I got from Monica Yates. In today's episode, I talk about how we can use them to achieve what we want.

You have to believe hard that you can get out of the pit or black hole, overcome pain or injury, get stronger and healthier, and change your body composition. Believing hard is so important - in today’s episode, I talk about why.

You know that button on your iPhone that you click “ON”’ and it activates some kind of function?! It unlocks something. What if you could click your ON button and achieve what you want to achieve in your life?

If you enjoyed this episode you have to come and check out Warrior School - it’s my monthly coaching program for women - where we take all this material and apply it - we use it to help you build a body and life that turns you ON!

Join me at Warriorschool.card.co. I’d love to have you join me.

Featured on the show

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

Brooke Castillo https://thelifecoachschool.com

Monica Yates https://monicayates.com.au

Episode 132: How to understand and control your hormones with Jeanne Rubin Aug 03, 2022

Show notes

Today, my guest is Jeanne Rubin, who is the founder of EastWestHealing with her Husband Josh - AKA 'the realfoodgangstas'. Josh and Jeanne are pioneers in restoring thyroid and metabolic health and have taken “food as medicine” to the next level.

They have over 20 years of research and experience - which means they are pretty close to unlocking the secret to what defines a healthy, healing and sustainable diet. Which is…..You. Or more specifically your ability to metabolise and process not only the food you eat but the environment you live in, into energy – your body’s most basic and fundamental need.

Josh and Jeanne have their group coaching program RTN which is almost a prerequisite for working with me in Warrior School.

This is Jeanne’s fifth time on the podcast! I wanted to put her in the hot seat and ask her allllll about hormones and progesterone.

Here's what we chat about in our conversation today:

Stress
Hormones and their roles in our body
How stress affects our hormones (and cycle)
Why do we need to focus on nourishing the body and restoring minerals, first, before supplementation
The importance of owning your day and why Jeanne starts with breakfast
How to control your hormones
Why tracking and building awareness are key ways to understand, balance and control your hormones
Progesterone - its role and why it might be low
How to boost progesterone, naturally
The importance of working with a good GP
When supplemental progesterone is indicated, and, how Jeanne uses progesterone in her work

Featured on the show

Josh and Jeanne’s work - RTN group coaching program https://www.eastwesthealing.com

Balancing the Body Budget Guide https://www.eastwesthealing.com/balancing-the-body-budget

Instagram https://www.instagram.com/realfoodgangstas/

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

Episode 131: Why flexibility is a key part of building a strong foundation (and body) with Lucas Aaron Jul 31, 2022

Show notes

Today, my guest is Lucas Aaron. Lucas has been a coach for over 15 years. He’s also a dad, husband and business owner. Lucas went from being an injured powerlifter that couldn’t move to the full splits, in all 3 directions. He lives and understands - Strength & Range. He is the creator of Range of Strength - a coaching membership that helps people become more flexible and strong. I wanted to put Lucas in the hot seat and ask him all about flexibility and why it’s so important if you want to get stronger and feel great in your body.

Here's what we chat about in our conversation today: