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 110: 3 Things to Boost your Recovery Apr 25, 2022

Show notes

In this episode, I talk about the importance of rest and recovery. If the goal of your rest day is to boost recovery, then you actually have to take action towards that, it’s not merely about "not going to the gym" - there's a strategy to it! I also share the 3 Things to Boost your Next-Day Recovery (hint it isn't about special supplements) and how you can start to actively recover better today!

Now go recover well Warrior!

Featured on the show

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

Past podcast episodes on rest and recovery

Episode 41: How to Recover Well Part 1 https://podcasts.apple.com/ca/podcast/episode-41-how-to-train-with-your-cycle-after-40/id1470895252?i=1000478519093

Episode 42: How to Recover Well Part 2 https://podcasts.apple.com/ca/podcast/episode-42-how-to-recover-well-from-training-part-1-3/id1470895252?i=1000484882072

Episode 43: How to Recover Well Part 3 https://podcasts.apple.com/ca/podcast/episode-43-why-you-need-a-movement-and/id1470895252?i=1000485127197

Dr. Stacy Sim's Article - How your female hormones affect HRV https://www.drstacysims.com/blog/how-your-female-sex-hormones-affect-hrv

Episode 109: How to fall in love with your training (and why it's the key to the results you want) Apr 20, 2022

Show notes

Episode Notes

Episode 109 How to fall in love with your training (and why it's the key to the results you want)

Do you get excited to train? Are you in LOVE with your training?

In this episode, I talk about what it means to love your training and why it is how you're really going to build strength and confidence and the badass results you want.

I also talk about how a few Warriors have gotten a crapload stronger recently (hint it's got to do with love) and how you can start to fall in love with YOUR training.

So, do you, love it? Or are you ready to?

If you want to fall in love with your training here’s how I can help -> Apply to join Warrior School in May

Tap the link below to apply

Featured on the show

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

Apply to Warrior School https://amy639434.typeform.com/to/vt59Yd?typeform-source=carrd.co

Listen to Episode 78 "Patience, trust, and celebrating the wins with Shannon Dalby (one of my Warriors) https://podcasts.apple.com/ca/podcast/episode-78-patience-trust-and-celebrating-the/id1470895252?i=1000528374911

Episode 108: The three things that are stopping you from being consistent Apr 11, 2022

Show notes

Episode Notes

**Episode 108 The three things that are stopping you from being consistent **

In this episode, I talk about the three things that stop us from being consistent in our training and why being clear on your mission, having energy, and loving your training is how you are going to get the rewards you want!

So, which one of these three is true, for you?

Now go get clear on your mission, fuel yourself, and join Warrior School so you can FALL in LOVE with your training!

Featured on the show

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

Creator Club (my business coaches) https://www.creatorclub.link/

Episode 107: The Power of Persistence and Passion Apr 06, 2022

Show notes

Recently I had a conversation with my business coach about the importance of persistence. So, in this episode, I talk about why persistence, and how your ability to persevere in the face of obstacles, is the key to your success in training (and life).

But, we need more than just persistence. It's the blend of PASSION AND persistence that's the key! If you want to get stronger and feel great in your body you need both passion AND persistence.

Do you have a passion for your training? Does it excite you? Do you persist when things get hard?

Featured on the show

Angela Duckworth TED Talk https://www.ted.com/talks/angela_lee_duckworth_grit_the_power_of_passion_and_perseverance

Angela Duckworth's book GRIT https://angeladuckworth.com/grit-book/

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

Episode 106: How we can take ownership of our emotions, set boundaries, and trust ourselves with self expression coach Gemma Hanley Apr 02, 2022

Show notes

Episode Notes

Episode 106 How we can take ownership of our emotions, set boundaries, and trust ourselves with Self Expression Coach Gemma Hanley

Imagine feeling confident, worthy, and being able to show up as your best self.....Sounds so cool, doesn't it?

That's what my dear friend Gemma Hanley helps women do!

Through her coaching program "Reveal and Rise", Gem teaches women how to "get on the field" and express their emotions so they can trust themselves and step into their power!

In our conversation Gemma and I talk about:

The importance of trusting AND understanding ourselves
How to move from feeling indecisive or stuck to confident and free
Why do we hold ourselves back, hide, and self-sabotage
Why do we have a hard time expressing emotions
Why emotions are important and what they are telling you
How we can take ownership of our emotions and use them to get the results we want
How to move on from the past and "get onto the field"
Why does negative self-talk and constantly assuming the worst doesn't help us
How we can confidently communicate with ourselves and in our relationships
How to feel more settled and grounded in our life

"If it's feeling hard. If it's feeling super challenging. If you're questioning almost everything...That's beautiful evidence that you're doing something different. If it feels familiar, and of course, the pain and the stuckness will still be there too, but if it's feeling familiar, there's probably not too much happening that's going to make a shift and help move you forward"

Featured on the show

Gemma Hanley

Connect with Gem on "the gram" - https://www.instagram.com/gemmaehanley/

Her "Reveal and Rise Program" https://www.gemmahanley.com/reveal&rise

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

Episode 105: How to confidently choose the right weights in your training Mar 29, 2022

Show notes

Episode Notes

In this episode, I talk about why you aren't getting the results you want in your training, why bodyweight strength and mobility are the foundation for getting stronger, and how to confidently choose the right weights in your training.

Now, go add weight and get stronger!

Featured on the show

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

Episode 104: Why you're not progressing in your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/episode-104-why-youre-not-making-progress-in-your-training/id1470895252?i=1000555321960

Episode 104: Why you’re not making progress in your training with Libby Wescombe Mar 26, 2022

Show notes

Episode Notes

In this episode, Libby and I talk about why you're not making progress in your training and how to change your training to start seeing results. Lib also talks about the importance of progressive overload and recovery, and why doing moderate-intensity training is a wasteland for your energy and results.

Libby Wescombe is a MUSCLE BUILDING EXPERT. She helps women optimise their diet and metabolism so they can get in the best shape of their life.

This is Lib's second time on the podcast. Our first episode was on How to Build Muscle Episode 80: https://podcasts.apple.com/ca/podcast/episode-80-how-to-build-muscle-with-libby-wescombe/id1470895252?i=1000530211023

I got her on to chat about one of our favourite topics - why you're not making progress in your training

In today's episode we talk about:

The real reason women aren't getting strong and feeling confident in their bodies

The importance of building a foundation

The importance of polarizing our training to get strong, build muscle, and feel good (staying out of metabolic wasteland)

How to approach our training to build muscle and get strong (exercise selection, training frequency, intensity, and volume)

Why having GRIT and grace are BOTH important in our training

How do we know if our training is working for us and we are progressing?

Her new coaching program which is launching at the end of March

Now, go fuel yourself and start making progress in your training!

Featured on the show

Connect with Libby Wescombe Website: https://libbywescombe.com/your-monthly-fuel-about-page Follow her on "the gram": https://www.instagram.com/libbywescombe/

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

Episode 103: The foundations of tracking part 2 Mar 22, 2022

Show notes

Episode Notes

In this episode, I talk about the two different types of tracking - tracking for health versus tracking for performance, how we can redefine our relationship with tracking, and how to modify our calories and macros based on our data.

When we talk about this stuff always think of it in the context of you. How it applies to you, your body, and training.

Go track and find your gap!

Featured on the show

RMR equation: RMR woman: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.33 x age in years)

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

Episode 96: The Foundations of Tracking Part 1 https://podcasts.apple.com/ca/podcast/episode-96-the-foundations-of-tracking-part-1/id1470895252?i=1000550689372

Episode 61: Tracking your Training and Cycle for Best Results https://podcasts.apple.com/ca/podcast/episode-61-tracking-your-training-and-cycle-for-best/id1470895252?i=1000505899889

Free 60-min workshop on Tracking your Training and Cycle for Best Results https://youtu.be/0qqTqcPX410

Libby Wescombe - Tracking tips and education with the Tracking Queen Follow her on "the gram": https://www.instagram.com/libbywescombe/

Episode 102: What I write in my training diary (and why I don't have an Apple Watch) Mar 14, 2022

Show notes

Episode Notes

In this episode, I talk about what I write in my training diary and why I track my training in a notebook instead of on my phone or in an app.

I also talk about the.5 reasons why you should track your training and cycle.

Go buy a diary and track your training!

Featured on the show

Episode 61 "Tracking your Training and Cycle for Best Results" https://podcasts.apple.com/ca/podcast/episode-61-tracking-your-training-and-cycle-for-best/id1470895252?i=1000505899889

Free workshop on "Tracking your Training and Cycle for Best Results" https://youtu.be/0qqTqcPX410

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

Episode 101: Talking about periods and other sensitive things with Sarah Sproule Mar 11, 2022

Show notes

Episode Notes

Sarah Sproule is an occupational therapist with a master's in sexuality studies and host of the fabulous podcast, “Sitting in a Car” where she helps parents stay connected with their kids while having conversations about puberty, bodies, and sex.

In today's episode we talk about:

Why do most parents feel unbearably awkward initiating conversations about sexuality with their kid(s)
How important it is for your kids to have age-appropriate guidance about their body and about physical intimacy
How to be their go-to resource when they have questions about attraction, dating, relationships, and sex
How to start hard conversations (and put magic into it) with our kid(s)
The importance of having a strong nervous system and body language
Why it is so important to have these conversations about our bodies, not only with our kids but ourselves.
Her work through Evolve School