The Warrior School Podcast

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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 20: Know Your Cycle Dec 10, 2019

Show notes

Do you know your cycle?

What day are you on?

WHAT SHOULD MY CYCLE BE LIKE?

The big red balloon rule: every cycle is different. There is no perfect cycle. Archetypal cycle 28-day cycle, but a normal cycle can be 22-36 days.

A female’s hormones change throughout the month. This impacts her training. At the start of her cycle she can train harder and more often. Towards the end of her cycle her hormones are at their lowest. Whether you are a female who trains or a coach, understanding this balance is critical.

At day 7 our Beyouncé hormones starts to rise. When she comes on stage she brings her back up dancers: testosterone, Luteinising hormone and follicular stimulating hormone! They all peak around day 14.

The accumulative effect of all these hormones is like a party! Our energy peaks. When our energy peaks we can train harder and more often! I call day 7-21 the "push it real good" phase! This is the time to train harder, more often, do intense workouts, max efforts or learn a new skill.

When we strength train in the first half of our cycle we can increase power, strength and lean muscle mass. We also recover better.

Here is my 28-page guidebook that dives in to each phase of the cycle and how to train with your cycle!

28-page guide book https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5dd47ea8e9f3c379941f944a/1574207151346/Training+the+Female+Warrior.pdf

Period tracker https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5dbf0c4411cc3a00ac706316/1572801604688/How+to+train+with+your+menstrual+cycle+period+tracker.pdf

The Embodied Warrior Woman http://www.amykatebowe.com/the-brave-space-nutrition-leadership-program

You can connect with me on

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

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Music: Sorrow by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/SYGjI28nGec

Episode 19: Empowering Yourself with Jess Buser Nov 26, 2019

Show notes

Jess Buser's energy is infectious. She sits on her floor, 27 weeks pregnant, in an orange top drinking green juice.

Jess is a coach, in both the physical and emotional space. She has been a trainer for 10 years and recently became an emotional wellbeing coach with BU coaching.

In today's episode Jess shares her story about how she struggled with confidence and self-belief as a child, how sports and weightlifting helped her cultivate trust and belief in herself and how she learnt to do the hard work while also cultivating self-compassion and patience.

We talk about the importance of knowing your why, the power of language and why having a team of people to help you achieve your goals is of great value.

You can connect with Jess on

Instagram: @jessbuser

Facebook:Jessica Buser

BU coaching website: https://bucoaching.org/

You can connect with me on

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

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Episode 18: What You Didn't Learn In School with Liz Burton Nov 23, 2019

Show notes

Today’s ep is with Liz from Wild.womb.co. Liz and I have a mutual interest…… periods, well menstrual cycles and hormonal health AND how we should be TALKING about them.

We first connected over socials. I then had the pleasure of meeting Liz at my Training the Female Warrior Workshop at NewStrength in Newcastle last Satdi.

So, in today’s conversation we jammed about all things hormonal health, periods and Liz’s journey from being on hormonal birth control and feeling disconnected to her body to stopping the pill, taking her temperature and getting comfortable with her blood.

My biggest takeaway from this conversation was - we have choice, but in order for us to be empowered in choice we need to know ALL the information. AND to be patient and consistent when learning to understand your cycle.

You can find Liz at

www.wildwombco.com

@wild.womb.co

You can connect with me on

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

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Episode 17: Periods Matter. Period Nov 13, 2019

Show notes

Periods matter. Period.

Your menstrual is a superpower, if you understand it!

We aren’t taught how to navigate the world of periods and training.

In fact, it’s rare that I meet any coach or female athlete that’s been educated on training around their menstrual cycle.

Most women consider their period to be a burden as far as training goes, as if they fight against each other.

I believe we can reignite our sexuality, feel strong and balance our feminine energy with hard directional work.

I believe that as women we need to start with tracking our menstrual cycle and training with our menstrual cycle.

This is the tool to help us build trust with our body. And we aren’t taught this stuff in school! Crazy, right?! So I want to start this important conversation.

Training the female warrior is a workshop for women who train and coaches who train women.

Periods matter. Period. As a female we aren’t taught about our period. Training the female warrior is about helping you understand your menstrual cycle so you can feel balanced, energised and get more out of your training.

As a coach we aren’t taught how to navigate the world of periods and training. Talking about periods and training can feel uncomfortable. We don’t know what to say. Training the female warrior is about helping you start this IMPORTANT conversation.

A female’s hormones change throughout the month. This impacts her training. At the start of her cycle she can train harder and more often. Towards the end of her cycle her hormones are at they’re lowest. Whether you are an athlete or a coach, understanding this balance is critical.

NewStrength, Newcastle

https://www.facebook.com/events/380828779527619/

Anatomy in Motion, Sydney

https://www.facebook.com/events/2695848390438092/

My 23-page ebook on training with your menstrual cycle

https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5d7fb9c1971f554343f93830/1568651715490/How+to+train+with+your+menstrual+cycle+ebook+FINAL.pdf

My period tracker file:///Users/User/Downloads/How%20to%20train%20with%20your%20menstrual%20cycle%20period%20tracker.pdf

Podcasts and workshops are great, but if you want to learn how YOU can become a female warrior I invite you to check out my Embodied Warrior Women Program. The EWW program dives deep in to this work. It is a 1:1 coaching program that teaches you how to train. http://www.amykatebowe.com/the-brave-space-nutrition-leadership-program

You can connect with me on

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

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Episode 16: The Art of Trust Nov 01, 2019

Show notes

EPISODE 16: THE ART OF TRUST

Trust is something that is cultivated over time.

I believe training is a lever to cultivate trust.

Here are my 5 ways to cultivate trust

T Truth and Training inventory

https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5daf4e2811ba3112ee36c4fb/1571769896793/Training+Inventory.pdf

Action: complete training inventory

R Recreating boundaries

What boundaries do I need in place to build trust with myself?

Why are boundaries important? Boundaries cultivate trust.

What boundary babe?

What do I want?

What flavour of boundary do I need? (time, space, emotional)

Why is it important?

Bound by boundaries

What practice will you create around this?

When can you schedule time?

What do you need to have this time?

Communicate

Ask for what you need.

Who's on your team?

U Understanding cycles

I believe training and understanding your cycle helps you build trust.

Action: Start tracking your cycle. Download this my 23-page e-book and period tracker.

https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5d7fb9c1971f554343f93830/1568651715490/How+to+train+with+your+menstrual+cycle+ebook+FINAL.pdf

S Support.

Who’s on my team?

Action: Training inventory and boundary work will tell you where you need support.

T Training

The first edition of The Embodied Warrior Woman Launches in November

It teaches you how to train to feel connected, confident and strong. It helps you build trust with your body and cultivate greater results. Through three pillars: Training, Cycles and Connection, I will teach you radical ways to connect to your body, lead your own journey and cultivate greater results.

I'm hoping you'll check out The Embodied Warrior Woman.

http://www.amykatebowe.com/the-brave-space-nutrition-leadership-program

You can connect with me on

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

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Episode 15: Why Your Why Matters Oct 23, 2019

Show notes

"Why your why matters" is the audio from my 3-part video series "this is training". Video 1 is on finding your why. Your why is the first piece in learning how to train.

Why your why matters?

Because if it's about getting the result, losing weight, getting to the goal it's squishy and stressful and the body KNOWS this. When the body feels squishy and stressful we don't feel connected, strong and confident AND we can't cultivate results - sustainably and effectively.

So how do you know your why? We start with my Training Inventory

This is a guide to encourage you to ask yourself the important questions about you and your relationship with training.

What is this inventory?

My training inventory is designed to get you to start asking questions to examine and explore your why, yourself, your behaviours, your intentions, and your story.

These are questions you've probably never asked yourself directly, even though you've thought about or dealt with the issues that surround them.

Why is it important?

We all have a story around training and our body that comes with an emotional container that holds our story, fears, anticipations, expectations and powers. My hope is that by looking at them without judgment, you are able to take note of your challenges and to map the changes you'd like to make.

You can find the video version here https://youtu.be/6mq3oJxmAcE

Download my Training inventory here https://static1.squarespace.com/static/5716fe1186db4385813ce5c7/t/5daf4e2811ba3112ee36c4fb/1571769896793/Training+Inventory.pdf

I want to know "why do you train" please email amy@amykatebowe.com with your answers!

You can connect with me on

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

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Episode 14: Aimie Whiting. How Creativity and Climbing and Helped me Find Balance and Joy Oct 10, 2019

Show notes

Episode 14: Aimie Whiting. How Creativity and Climbing Helped Me Find Balance and Joy.

This episode is a special one for me. I got to sit down with one of my dearest friends. Aimie Whiting.

Aimie Whiting is a teacher, a student, a metal worker and a climber. She is one of the most talented, kind and hard working humans I know. She loves food, making stuff from metal and moving her body in weird ways.

I am so grateful for her sharing her story.

We talk about her struggle with anorexia, her recovery, her love and obsession with exercise, her training journey, why she trains and how creativity and climbing helped her find balance and joy.

This is what this podcast is for. It is a platform for amazing women to tell their stories. I hope by hearing their story it helps you navigate yours. Remember when we come together, it's a helluva lot more fun!

You can see Aimie's amazing metal work and sculpture's at @allthingswhiting

Her personal instrgram where you will see her climbing and training is @aimtrain

You can connect with me on

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

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Episode 13: The Embodied Warrior Women Oct 03, 2019

Show notes

Today’s episode was birthed from a question I was asked last week when I was getting my vagina waxed. The women waxing my vagina asked “What do you do?” this is been a question I have been rumbling with for a while….. so I wanted to share the answer I gave to her while my legs where spread!

I guide women in learning how to train so she can connect powerfully with her body, lead her own journey and get results.

I am the creator of The Brave Space Academy. Through The Brave Space Academy I teach you HOW to train. I teach you radical ways to connect to your body, lead your own journey and get results.

In the episode I talk about what the The Brave Space Academy is and how it's THE tool to help you connect with your body, lead your own journey and get results!

Head here for more information on

The Brave Space Academy

http://www.amykatebowe.com/the-brave-space-nutrition-leadership-program Women's bodyweight strength classes

http://www.amykatebowe.com/womens-bodyweight-strength-classes

You can connect with me on

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

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Episode 12: Find Your Why Sep 20, 2019

Show notes

What if it is not about what and how – what if it is about understanding your ‘why’?

Simon Sinek’s work on why, discovered patterns about how leaders and top organisations think, act and communicate. His golden circle illustrates that in business we operate on three levels: what we do, how we do it, and why we do it - the why being the most important. He asks the question - “why do you do what you do?” When we know this we can cultivate our how and what.

Your why provides you with clarity, meaning and a roadmap. It is your purpose and belief - it is a navigation tool.

What if it isn’t about how you train, but about why you train? What if it isn’t about what you eat, but why you eat certain food? The what and how are important - weight training is better for females than cardio, eating whole organic food is better than eating processed food - but it’s the intent and context that is the most important, it’s your why that matters most.

When you know you’re why the intent shifts to that of love and abundance, to connection and commitment.

We can use the training and food as levers to connect to others and ourselves. The why teaches us to cultivate confidence, security, connection and self-love. It injects purpose and passion into our lives.

Why do I train?

Why do I want to achieve this goal?

Why is this important to me?

Find your why.

Simon Sinek’s TED TALK

https://www.ted.com/talks/simon_sinek_how_great_leaders_inspire_action?language=en

You can connect with me on

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

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com

Episode 11: Find Your Inner Animal With Renee Purbrick Sep 12, 2019

Show notes

Today's episode is with my of my fav humans. Renee Purbrick. Ren is a teacher, mentor, athlete, mama to fur baby Murph and business owner. This human is strong, powerfully graceful and has a powerful story about learning to listening to her body, slowing down and reconnecting with her inner animal.

She is the co-owner of The Ox Box in Melbourne Australia. This space is one of the most aesthetically pleasing, welcoming, supportive environments to train in. Her and her Ox Box team do MORE than teach humans how move better. There is a quote on their website I love - “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

Today we were in conversation about her training story, her 24 years experience in the fitness industry, what's wrong with the fitness industry, how to overcome fear after an injury, how stillness has helped her connect more powerfully to her body and so much more. It's an eclectic conversation.

I could chat with this human for hours.

Enjoy x

You can find and connect with Ren at

@fit_rabbit_fitness

@theoxbox

http://crossfitcollingwood.com/

You can connect with me on

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

Website: http://www.amykatebowe.com/

Email: amy@amykatebowe.com