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:

How to keep training even when your body’s mad at you Jul 31, 2025

Show notes

Okay. So, I’m 17 days out from competing at the BC Masters Track and Field Championships. We’re deep in the training block.

But my Achilles? She’s been real mad at me lately. Both of them, actually.

So today’s episode is about this: How do you keep training when parts of your bod are flaring up? When your back hurts. When your SI is pissed. When something just keeps feeling off.

You don’t wanna stop—but you’re not sure what to do. I get it girl...

This episode is for the woman who’s stuck in that start-stop cycle. She’s doing the work, she’s training, she’s feeling great— Then boom. Flare-up. And now she’s frustrated, anxious, overwhelmed… and thinking about pulling back. Again.

So let’s talk about it.

Let’s talk about why this happens—what’s actually going on inside the bod—and how we can keep going without making it worse.

I share two of the biggest levers we can pull inside our training:

Exercise selection → Are you choosing the right movement for where your body’s at right now?
Dosage → How much? How often? How heavy? How fast?

We also talk about movement mechanics, owning the movement, nervous system regulation, and why your bod isn’t broken—she’s just underfed, under-recovered, or being asked to do too much of the wrong thing at the wrong time.

This one’s packed. Let’s do it.

KEY THINGS WE COVER:

Why your body might not be ready for certain movements (and that’s okay)
How to adjust your training without stopping
What “the bud loves load” actually means
Why pain is often a nervous system issue—not a structural one
The difference between not being able to do something and just not owning the movement yet
How to dose your training like a pro (volume, tempo, rest, intensity—all of it)

🖤 QUOTES FROM THE EP:

“Parts of my bod are mad at me—but I’m still training. I’m just being smarter.”
“If you’re always flaring up after a squat… maybe it’s not the squat. Maybe your body just isn’t ready for that squat yet.”
“Strength training is rehab. We don’t need a physio band—we need the right movement, dosed properly.”
“The hips, the pelvis, the SI… they love load. You just have to give them the right kind.”
“If you’re gonna say yes to being a badass… you’ve gotta learn to coach your body properly.”

WHO THIS IS FOR:

The woman who keeps flaring something up
The one who doesn’t trust her body right now
The lifter who’s scared to squat again
The coach who wants to get better at navigating injury in training
Any woman who wants to stop the stop-start cycle and learn how to train properly—even when stuff hurts

🎟️ JOIN ME IN THE ROOM – PLAY TO WIN If you're in Toronto (Sept 13) or Vancouver (Sept 28), come train with me.

We'll work on: ✅ Proper technique and movement mechanics ✅ Exercise selection and progression ✅ Dosage, volume, and intensity ✅ Pain, injury, and flare-up management ✅ How to build a body that can hold everything you want

Only a few spots left. Let’s go.

Toronto: https://warriorschool.co/play-to-win-live-toronto/ Vancouver: https://warriorschool.co/play-to-win-live-vancouver/

Play to Win: Why you need to be in the room [Q&A Episode] Jul 26, 2025

Show notes

Alright girl, let’s talk about why you need to be in the room. This episode is a hot Q&A on my Play To Win live training workshop—happening in Toronto (Sept 13), Vancouver (Sept 28), and yes, Australia later this year.

You’ve been asking: What is it? What will we actually do on the day? Is it too hard for me? What if I’m not strong enough yet? Will I belong in the room? I answer all of that—

This workshop is for the woman who wants real coaching, real feedback, and real results. If you’re tired of second-guessing your lifts, training alone, or feeling unsure in the gym, this is the room you’ve been craving.

We’re going to train together. I’ll coach you. You’ll get feedback, touch points, technique corrections, and cues that actually make sense. And we’ll show you how to push to that next level—safely, confidently, and powerfully.

KEY TAKEAWAYS

Play to Win is not just a seminar—it’s a full-day, hands-on strength training experience.
You’ll learn how to train properly—with beautiful technique, effective progression, and the intensity required to actually change your body.
The day is broken into two capsules: Lower Body (squat, deadlift, lunge) and Upper Body (pull-ups, push-ups, pressing).
You’ll walk away with clear coaching cues, video feedback, and a progression plan you can use in your own training.
Yes, it’s tailored for YOU—even if you’re dealing with pain, injury, or inconsistency.
And yes, you belong in the room.

QUOTES

“You don’t need another program. You need someone in the room with you—coaching you, correcting you, pushing you.”
“You will walk in a lifter. But you’ll walk out a better one.”
“Most women are training—but not executing. This is where you learn how.”
“Technique first. Then intensity. That’s how we build bodies that win.”
“This workshop is for women who train—and want to train better. Period.”

Play to Win Workshop

💪 Want to stop second-guessing and start executing? → Come to Play To Win: 📍Toronto – Sept 13: https://warriorschool.co/play-to-win-live-toronto/ 📍Vancouver – Sept 28: https://warriorschool.co/play-to-win-live-vancouver/ 🌏 Australia – Dates dropping soon!

🌶️ Follow Amy on Instagram: https://www.instagram.com/amykatebowe/ Let's get in the room. Let’s rise. Let’s Play to Win. 🌶️💋

Is clarity a mindset issue? [why you can't hold the vision, yet] Jul 23, 2025

Show notes

Today we’re talking about your big, beautiful life—and why it still feels so damn far away. You say you want more. You’ve got the vision. You know what you want. But you’re tired. Distracted. Scrolling. Stuck. And it’s not because you’re lazy. Or unmotivated. It’s because you don’t have the physical capacity to hold the vision. This episode is a wake-up call. We’re flipping the script on clarity. It’s not a mindset issue—it’s a metabolic one. You don’t need another journal prompt. You need energy. You need a nervous system that can handle the life you say you want. I’ll walk you through the real reason you’re stuck—and exactly what to do about it. If you’re tired of climbing uphill alone, this episode is for you.

KEY TAKEAWAYS

Clarity lives in the body—not the mind. If your nervous system is fried and your metabolism is weak, you will not be able to hold your vision.
Knowing what you want is only half the equation. You need a body that can carry that clarity forward—day after day.
Start with identity. Your current version of self isn’t strong enough to create the life you want. You must earn the new one through experience.
Environment matters. Your physical space and proximity to powerful people shape your capacity to stay in the game.
Energy is power. Stop blaming yourself for inconsistency—it’s not a motivation issue. It’s an energy issue. And it’s fixable.

QUOTES TO PULL FROM THE EPISODE

“Clarity is not a mindset issue. It’s physical. It lives in your nervous system and your metabolism.”
“You know what you want. But your body can’t hold it—yet.”
“Identity isn’t something you declare. It’s something you earn.”
“You can’t build a powerful life with a depleted body.”
“You don’t need more motivation. You need more energy.”

EADY TO BUILD THE BODY THAT CAN HOLD YOUR VISION? 💪 Want a real strategy to create the life you actually want? → Join Warrior School: https://warriorschool.co/ 🌶️ Craving more truth bombs and tools to build your capacity? → Follow me on Instagram: https://www.instagram.com/amykatebowe/ 🎙️ Love this episode? → Subscribe to The Warrior School Podcast for more bold, disruptive conversations.

If this episode cracked something open for you—don’t keep it to yourself. Share it. Leave a review. Tell another woman who’s tired of being tired. Let’s build bodies that can hold the damn vision. Let’s make 2025 the year we stop burning out—and start rising. Together. 🌶️💋

Why your glutes aren’t growin'—and how to finally train them properly (Build a Bangin’ Butt ) Jul 10, 2025

Show notes

Alright girl—pull up a seat, because we’re about to have the conversation you’ve been waiting for.

Today, we’re talking about glutes. But not just how to train them… We’re talking about how to train them beautifully.

Because there’s a difference between doing exercises and training properly. There’s a difference between just moving and moving well. And in my world—we care about doing things properly.

If you’ve been showing up, doing your squats, smashing your glutes with banded circuits and donkey kicks—but your results aren’t matching your effort? This EP is your intervention.

I’m giving you the full breakdown of what actually builds a bangin’ butt:

The anatomy
The movement strategy
The programming framework
The exact training dose

And I’ll show you why glutes are not just for aesthetics—they’re the engine behind your strength, posture, and performance.

If you want your training to work, if you want glutes that do things (and also fill out a pair of jeans like nothing else)—this is where we begin.

Here’s what happens when you train glutes the right way:

You feel your glutes light up—without your back kicking in
You get stronger every week
You look in the mirror and actually see change
People at the gym ask what you’re doing
Niggles disappear
You stop chasing workouts and start building a body you love

KEY TAKEAWAY

Your glutes are not just for show—they are the engine behind your power, posture, and performance.
Building glutes requires a clear hierarchy: Mobility → Stability → Strength → Intensity.
Most women don’t need more effort—they need better method and strategy.
Mechanical tension and metabolic stress are both essential for hypertrophy.
There’s no “best glute exercise.” You need a combination of:
Hip- and knee-dominant lifts
Vertical and horizontal loading
Lengthened and shortened positions
Use constraints (machines, tempo, support) to own the movement before chasing load.
Ditch random glute circuits and upgrade to intelligent, progressive programming.

QUOTES

"Glutes aren’t just your side booty—they’re the queen of aesthetics and the engine of your power."
"If you can’t own the movement, you’ll never apply enough force to grow the muscle."
"Your mobility opens the door. Stability walks into the room. Strength is the magnetic woman inside."
"Stop doing random glute circuits with bands. That’s not a strategy. That’s a distraction."
"It’s not about doing more—it’s about doing the right things, in the right order, the right way."

Want to train your glutes properly, get real-time feedback, and finally build a bangin’ butt that performs and looks incredible?

Get in the room. Join me at Play to Win—my full-day live strength training workshop for women in Toronto and Vancouver.

Toronto: https://warriorschool.co/play-to-win-live-toronto/ Vancouver: https://warriorschool.co/play-to-win-live-vancouver/

Let’s build the body you love.

If you loved this episode, share it with a friend who needs to hear it. Rate the show ⭐⭐⭐⭐⭐, leave a review, and hit that follow button so we can get this into more women’s ears.

xo Amy

The black hole, the breakup, and becoming unstoppable with Ash Sheppeard Jul 04, 2025

Show notes

EPISODE SUMMARY:

Warrior Woman—this one is juicy.

I sat down with Ash Sheppeard—coach, leader, former gym owner, and now the creator of Unstoppable—for a wild ride through her dots: the black holes, the breakups, the bold moves that led her to the work she does now. We talk about building a life you actually want to live (not one you're tolerating), the moment everything breaks so you can rebuild, and how your worth, energy, and emotional regulation are at the center of it all.

We go deep on burnout, boundaries, belief systems, feminine power, and why you need to sit in the black hole sometimes—until you’re ready to climb out with support. This one’s for the woman who knows she was made for more, but needs help getting out of the loop.

KEY TAKEAWAYS:

You don’t have a willpower problem—you have a disconnection problem. Ash and I unpack why most women are exhausted, resentful, and stuck—because they’ve been living out of alignment with their values for too long.
The black hole moment is necessary. We talk about hitting rock bottom—injuries, breakups, burnout—and how those moments are often the exact interruption you need to rewire your identity.
Leadership starts with emotional regulation. Ash breaks down what emotional intelligence actually is and why it’s the foundation of becoming a powerful woman—in relationships, business, and your body.
You can't do it alone. If you're in the black hole, stop trying to climb out without help. We talk about mentorship, community, and putting yourself in rooms that challenge you and call you forward.
Unstoppable isn’t just a vibe. It’s a decision. Ash shares how her program is helping women heal, regulate, and finally take radical responsibility for what they want—so they can build a life on their own terms.

CONNECT WITH ASH: Instagram: @AshSheppeard

If you loved this episode, share it with a friend who needs to hear it. Rate the show ⭐⭐⭐⭐⭐, leave a review, and hit that follow button so we can get this into more women’s ears. Let’s create a world full of powerful, unstoppable women. 🖤 Amy

Play to Win: Build a Body That Turns Heads Jul 03, 2025

Show notes

The doors are open to my newest live workshop: Play To Win.

I’m going to show you how to build a body that actually looks like you train - by using the right method, executing the movements properly and applying real intensity.

This is how you build insane strength and get the body you crave - not by doing more, but by doing it right.

This is the system behind every Warrior School transformation—and it will save you three years of trying to figure it out on your own.

Toronto – Sept 13 Vancouver – Sept 28

Here’s what I’m going to show you girl:

How to do the movements right — so you can grow the parts you want: A bangin’ butt, legs & arms you love, a beautiful back
How to train with real intensity — the kind that builds insane strength and actually changes your body
How to finally fall in love with strength training — so you can build a powerful long-term relationship with it.

⸻

When you get in the room here’s what we’ll do together: Capsule I: THE LOWER BODY ISSUE Glutes. Quads. Hamstrings. Calves. How to lift for shape, power, and presence. You’ll learn:

RDLs for glutes you love (G.Y.L)
Squats for legs you love (L.Y.L)
The glute and leg exercises to build insane strength and change your physique.

Capsule II: THE BACK COVER Sexy back. Shoulder caps. Triceps. Posture. You’ll learn:

Pull-ups to build a back you love (B.Y.L)
Pressing exercises to help you build shoulder you love (S.Y.L)
The upper body exercises for definition and shape

⸻

YOU’LL LEARN:

How to train for specific aesthetic outcomes (glutes, legs, arms, back)
How to execute your lifts properly—with form, tempo, and tension
How to train to (safe) muscular failure so you actually stimulate change
How to fall in love with strength training—with joy, discipline, and play
How to build a long-term relationship with training that feels powerful and feminine

Let’s Play To Win Spots are limited.

Save your Spot:

Toronto: https://warriorschool.co/play-to-win-live-toronto/
Vancouver: https://warriorschool.co/play-to-win-live-vancouver/

See you there girl.

Why your bod still doesn’t look like you train Jun 26, 2025

Show notes

If you crave seeing the kind of change in your bod—the kind that turns heads… If you want your body to look like you train… If you’re scared that maybe—just maybe—it’s not going to happen for you… That you’ll never get the results you know you’re working for... Listen to this. Then listen to it again.

Thirteen years ago, I was flat on the floor—literally—unable to get up. I had a Bachelor’s in Exercise Science. I was about to start my Master’s in Dietetics. I’d trained my whole damn life. And I still didn’t know what to do.

This is the story of how I learned to actually train. How to do the right thing, at the right time—the right way. This story is for the woman who’s doing everything “right”—but still not seeing results. It’s not your effort that’s the problem girl. It’s your approach.

KEY TAKEAWAYS:

You can be doing all the right things—with the wrong approach.
Most women don’t need more effort—they need better execution.
When you train from fear, urgency, or stress, your results stall.
Getting real-time coaching and feedback on your movements changes everything.
Training with precision, presence, and power is what builds the body you love.

QUOTES:

“I was holding my life together with coffee, cortisol, and pure stubbornness.”
“No metaphor here, girl. I was literally stuck on the floor. And I didn’t know what to do.”
“You’re doing the work. But underneath all that effort? There’s fear.”
“It’s not just about training hard—it’s about training well.”
“You don’t need more reps. You need to do the right thing, at the right time, the right way.”

THE INVITE:

If you’re ready for the real shift—the kind that changes your training, your confidence, and your bod—you need to be in the room.

🖤 Play To Win is my new in-person workshop experience in Vancouver and Toronto. A full-day of hands-on training, feedback, coaching, and the push you've been craving.

This is where you learn:

How to train with confidence—so you stop second-guessing yourself and finally feel strong, capable, and certain in your lifts.
How to grow the parts you actually want to grow—your glutes, your back, your arms.
How to squat, hinge, push, and pull effectively—so you can get super strong and start seeing real change in how your body looks.
How to make training fun again—because when we train together, the energy hits different. You get a push you can’t get on your own.

✨ Only 14 spots. Warriors get early access. Stay close. Details drop soon.

How to celebrate yourself, demand more, and run your own damn race Jun 26, 2025

Show notes

Warrior woman— She’s back.

The voice. You know the one. Draped in drama. Lip red. Martini in hand.

She walks in like she owns the place. And says it, without blinking: “It’s not good enough. You’re not good enough.”

She shows up right when you should be celebrating. After the launch. After the race. After the thing you poured your whole damn self into.

Instead of joy? You spiral.

This episode is about her. The inner critic. The elegant saboteur. The one who pushes—and punishes. It’s about me. And it’s probably about you.

I’m pulling the curtain back on what’s been happening behind the scenes: 📉 The podcast pause 💥 The sting of rejection after aiming higher 🔥 The dark and twisty hangover that followed 🖤 And the moment I realised: she doesn’t get to run the show

This one’s for the high-achiever who always wants more. The woman who can’t stop striving, but forgets to celebrate. You can be deeply proud. And still demand more. Let me show you how.

WHAT YOU’LL LEARN IN THIS EP:

How to celebrate your wins without losing your edge
Why “never good enough” can be fuel or fire—and how to tell the difference
The power of building your table (and why you can’t do this alone)
Why you often can’t see your own progress—and how coaching fixes that
What happens when you stop running other people’s races, and finally run your own

QUOTES:

“She’s dangerous—but she’s also the reason I got this good."
“You can be deeply proud and sharply unsatisfied.”
“You can’t abandon your cues just because someone else is pulling ahead.”
“Some days she shows up to push me forward. Some days, she wants to burn the whole thing down.”
“We can’t do this alone. You need a table. You need proximity to power.”

🎧 Loved this episode? Subscribe to The Warrior School Podcast and leave a review. It helps her reach more women—just like you—who need to hear this. 🖤 Want Amy in your ears every week? Follow on Spotify, Apple, or your favourite app so you never miss a drop.

Why Protein Hits Different After 40: Amino Acids, Muscle, and Midlife Power with Liz Plosser Jun 05, 2025

Show notes

Liz Plosser is the Founder of the Best Case Scenario Substack, a wellness playbook helping people feel a little better today than they did yesterday. She is the former Editor-in-Chief of Women’s Health, where she oversaw the brand for seven years across its print and digital platforms and various brand extensions, reaching a monthly audience of 44+ million.

A veteran of the wellness industry, she has held senior strategy and content roles at Well+Good, SoulCycle, SELF, & Cosmopolitan. She appears regularly as a speaker and is a frequent guest on national television and podcasts. Liz is the author of the book, Own Your Morning: Reset Your A.M to Unlock Your Potential. She graduated cum laude from Princeton University, is a NASM certified trainer and nutrition coach, and lives in Brooklyn with her husband, three children and dog.

What We Talk About:

How Liz went from burning out in finance to running marathons to lifting heavy
The real reason your old nutrition strategy isn’t working anymore
Why most women are under-eating protein—and what that’s doing to your body
What amino acids are (and why they’re your body’s secret weapon after 40)
How to actually get enough protein without losing your mind
Why “toning” is out—and muscle is in
How to use EAAs strategically around training to build and preserve lean mass
Why She loves Kion EEAs

Key Takeaways:

Protein is essential, but not for the reason you think—it's not just for muscle, it's for everything: your brain, immune system, hormones, mood, and metabolism.
Most women are dramatically under-eating protein. 40–60g a day is not enough if you’re training, aging, or want to change your body composition.
Essential Amino Acids (EAAs) are a powerful tool to close the gap—especially when timed before training or during travel.
You can’t out-train a protein deficiency. If your training isn't landing, it might be a fuel problem.
Strength is non-negotiable after 40. It’s the gateway to power, energy, and the body you want.

Power Quotes:

“It finally looked like I was working as hard in the gym as I actually was.”
“You don’t just need protein for muscle—you need it to keep your brain, gut, immune system, and entire body running.”
“Your body’s going to activate protein synthesis one way or another—if you don’t feed it, it’ll steal it from your muscle.”
“Tracking gives you awareness. Strategy gives you power. But flexibility makes it sustainable.”
“If you want to be strong, vibrant, and powerful in your 40s—you have to train differently. And you have to fuel differently.”

Connect with Liz:

Website: https://www.lizplosser.com Instagram: https://www.instagram.com/lizplosser?igsh=MWQ4ZmdzMWswaWZyZg== Substack: https://lizplosser.substack.com

To save 20% on Kion EAAS, go to getkion.com/warrior

Connect with Amy: 💪 Need help creating your strategy? Join Warrior School: https://warriorschool.co/ 🌶️Want more tips? Follow me on Instagram: https://www.instagram.com/amykatebowe/ 🎙️Subscribe to The Warrior School Pod for more episodes like this.

If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let’s make 2025 the year we rise together. 🌶️💋

Speed, Power, Possibility: What Sprinting Unlocks in a Woman’s Body with Clay Terrell & Alex Nyandoro May 29, 2025

Show notes

Okay girl—this one’s spicy. The Performance Era Is Feminine Now! So, of course, I brought in my sprint coach Alex—and his coach Clay—for an explosive conversation on sprinting, strength, and self-leadership.

This isn’t just a convo about speed. It’s about building power. It’s about mastering expression. And it’s about reclaiming your body’s true potential.

We talk about the biggest mistakes people make when they try to “run fast,” what sprinting actually is (hint: it’s not running hard for 100m), and why it’s the ultimate performance enhancer—for your body and your life.

We go deep on the foundations you need before you sprint, how to avoid injury, and why strength alone won’t make you fast. And why learning to sprint—properly—is one of the best things you can do to build a strong, fast, feminine body.

If you’ve ever wondered whether sprinting is for you (especially in your 30s, 40s, or beyond), this episode is for you girl.

Key Takeaways:

Sprinting isn’t just for athletes—it’s for longevity. Sprint training improves bone density, tendon health, neuromuscular efficiency, and metabolic function—making it a powerful tool for women in their 30s, 40s, and beyond.
Most people “run” too far and too poorly. Sprinting is not the same as running fast. It’s about short bursts of maximal effort with technical precision. Sprinting 10–30 meters with full recovery is far more effective (and safer) than “sprinting” 200m intervals.
Strength training alone won’t make you fast. You need a foundation of power, stiffness, mobility, and timing. Strength is the base—but sprinting demands a new level of coordination and speed expression.
Speed is a skill—one that can be trained. Sprinting has its own mechanics. Learning how to project force, manage ground contact, and use your arms is essential. You won’t “just get fast” by doing conditioning.
Your nervous system is your limiter. Sprinting taxes the nervous system more than most people expect. That’s why volume must be low, recovery must be high, and programming must be intentional.
Sprinting exposes everything. Poor ankle mobility? Weak glutes? Weak core? Sprinting will reveal it. That’s what makes it such a powerful diagnostic tool for movement quality.
Women need access to high force outputs. Especially after 30, when muscle mass and fast-twitch fiber recruitment decline, sprinting helps women tap into explosive strength and protect performance long-term.
The real magic happens when you combine strength, sprinting, and strategy. Sprinting isn’t a standalone hero. It works best when layered with smart strength training and recovery—exactly what you teach inside Warrior School.

🔥 Quotes from the Ep:

“Every rep matters. If you want to be fast, you have to train like your time counts.” —Clay Terrell
“Sprinting is the ultimate expression of human movement. It's power, precision, control—and freedom.” —Alex Nynandoro
“You don't need more strength. You need better coordination, better timing, and better intent.” —Clay Terrell
“Power is a choice. Sprinting reminds you that you still have it in you.” —Amy Bowe
“If you want to move like a weapon—this is how.” —Amy Bowe

🎧 Liked the episode? Subscribe to The Warrior School Podcast and share it with a friend who needs to unleash her power.

🔗 Connect with the Coaches:

Clay Terrell | Terrell Performance Instagram: @terrellperformance Website: terrellperformance.com
Alex Nynandoro | TrackFit Club Instagram: @trackfitclub

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