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:

Your Mind Won’t Trust What It Hasn’t Experienced—Here’s What to Do Mar 13, 2025

Show notes

EPISODE SUMMARY:

What if I told you that you could build the body you want in one year instead of five? That you don’t need more information—you need execution. The reason you’re stuck isn’t because you don’t know what to do, it’s because you don’t trust it yet. And that’s because your mind won’t trust what it hasn’t experienced. In this episode, I break down why execution builds trust, why hesitation is the thing holding you back, and how you can finally step into the new game—the game where results actually happen. This is about long-term commitment, showing up, and executing at the level required to get what you want. If you’re tired of second-guessing, tweaking, and waiting for proof, this episode is for you. Plus—I’m opening spots in Warrior School this March. If you’re ready to do the thing, click the link below to apply.

KEY TAKEAWAYS:

Your mind won’t trust what it hasn’t experienced. That’s why you hesitate and second-guess. Execution is the only way to build confidence. There are only two reasons you don’t have the results you want:

You’re not executing at the level required.
Your expectations don’t match reality (you haven’t given it enough time).

The old game of women’s fitness is about chasing excitement, jumping between programs, and constantly tweaking. The new game is about following a proven system, staying consistent, and committing for at least 12 months. Biofeedback is your foundation. If you’re not seeing the progress you want, start by auditing your energy, metabolism, and nervous system health. Proximity to success matters. If you don’t have guidance, leadership, and a community, you’ll keep feeling stuck. You need to put yourself in the right room.

POWERFUL QUOTES:

"Your mind won’t trust what it hasn’t experienced. You don’t need more proof before you take action—you need action to get proof." "You’re waiting for certainty before you commit, but confidence doesn’t come before execution—it comes _from_execution." "If you’re not seeing the results you want, you’re either not executing at the level required, or you haven’t given it enough time. Period." "You’re playing the wrong game. The old game is about overthinking, starting and stopping, and waiting to feel ready. The new game is about showing up and doing the damn thing—every day." "If you could have done it alone, you already would have. Stop waiting. Find the support, leadership, and guidance you need."

JOIN WARRIOR SCHOOL:

Spots are open this March for Warrior School. If you’re ready to stop overthinking and actually do the work, apply now. We’ll jump on a call, talk about your goals, and see if this is the right fit for you.

Apply for Warrior School Now: https://amy639434.typeform.com/to/rr5xqSiS

RATE, REVIEW & SUBSCRIBE:

If this episode resonated with you, I’d love for you to do the triple threat—subscribe, rate, and leave a review. Your support helps more women find Warrior School and step into their strongest selves. Subscribe & Review: Apple Podcasts | Spotify

The Efficiency Fix: Why Your Training Isn't Working (Yet) Mar 07, 2025

Show notes

EPISODE SUMMARY:

Warrior Woman, if you feel like you're doing all the things in your training—lifting, running, tracking your food—but you're still not seeing the results you want… this episode is for you. Today, we’re talking about efficiency—because you can only scale efficiency. If your training isn’t efficient, if you don’t own your movements, if your execution isn’t locked in—adding more work, more reps, more weight is just scaling dysfunction. And dysfunction doesn’t build strength. It builds frustration, burnout, and injury. I’ll walk you through the Hierarchy of Training Needs—my four-layer approach to making your training efficient, effective, and powerful. We’re breaking down the most common inefficiencies I see in women’s training, why they’re keeping you weak and stuck, and the exact process I use inside Warrior School to help my women build strong, lean, athletic bodies. If you’re tired of working hard and getting nowhere, press play now. Let’s make your training work for you—not against you.

KEY TAKEAWAYS:

🔥 You can only scale efficiency—not dysfunction. More isn’t better, better is better. 🔥 Owning your movement is the foundation of strength—if your form is sloppy, you’re leaking strength, not building it. 🔥 Tempo & tension are your secret weapons—slow it down, build control, and watch your strength skyrocket. 🔥 Mobility → Stability → Strength—you can’t load a position you can’t control. 🔥 Execution beats effort every time—the best athletes aren’t working harder, they’re moving better.

POWERFUL QUOTES:

💥 “If you don’t build efficiency first, scaling will only make things worse.” 💥 “You don’t get stronger by just lifting heavier. You get stronger by moving better.” 💥 “More reps of bad movement don’t build muscle. They just reinforce dysfunction.” 💥 “Strength training is rehab. If you own your movement, you fix your pain.” 💥 “Training isn’t about doing more—it’s about executing better.”

ACTION STEP: I have a challenge for you this week. Pick one movement per training session—your squat, deadlift, press, or pull-up. Film yourself. Watch it back. Then slow it down. Add tempo (3-4 second eccentrics), pause in your end range, and own every rep. Let me know if you feel the difference!

WANT FEEDBACK? Send me a DM on Instagram with “Assess my squat” or “Assess my RDL.” I’ll send you filming instructions and give you direct feedback on how to make your movement more efficient.

HELP ME GROW THE PODCAST! If this episode hit home for you, share it! Take a screenshot, tag me on Instagram, and send it to a friend who needs to hear this. And if you love the podcast, leave a review on Apple or Spotify—it helps Warrior School reach more women who need this work!

LINKS & RESOURCES:

💪 Join Warrior School: https://warriorschool.co 🔥 Follow me on Instagram: https://www.instagram.com/amykatebowe/ 🎥 You can now watch on Youtube: https://youtu.be/1KRJ3DKO-q4

The Secret Formula to Unlocking Strength 🏋🏻‍♀️ Feb 27, 2025

Show notes

Episode Summary:

Warrior Woman, welcome back to The Warrior School Podcast. Today, we’re diving deep into two game-changing elements that will transform your training and help you build the body you love: Elegance and Intensity.

You’ve been putting in the work, showing up, and training consistently—but why aren’t you seeing the results you want? The answer isn’t about working harder; it’s about training smarter.

In this episode, I’ll break down why most women get stuck in their training, the missing ingredients in their programs, and how refining how you move (elegance) and how hard you push (intensity) will unlock insane strength and body composition changes.

Oh, and one more thing—I'm hosting a free LIVE workshop soon: Build the Body You Love in 2025. In it, I’ll take you through my Warrior Way system and help you design a training plan that actually works for YOU. Stay tuned for details! Let’s get into it, warrior.

What You’ll Learn in This Episode:

✔️ The two most overlooked keys to strength and body transformation: Elegance & Intensity ✔️ Why following random plans & apps isn't working for you ✔️ How movement mastery (a.k.a. elegance) leads to better results, injury prevention & confidence ✔️ How training with intensity drives real strength and muscle growth ✔️ A simple training challenge to test your intensity this week

Powerful Quotes from This Episode:

🔥 “True elegance is confidence in motion. When you move beautifully, you build a body you love.” 🔥 “Elegance and intensity aren’t opposites—they’re the ultimate power couple.” 🔥 “Most women train, but they don’t train hard enough. They never push to their true limits.” 🔥 “You don’t just need a plan. You need a plan that’s designed for YOU.” 🔥 “Master your movement first—then push to the edge.”

Your Training Challenge This Week:

1️⃣ Set an Intention: Choose ONE focus for your session. Example: “I’m going to refine my squat depth and stay stable through my midfoot.” 2️⃣ Master Your Form: Pick 1-2 key technical cues per movement. Quality > quantity. 3️⃣ Flirt with Failure: Take a lift to technical failure (on free weights) and one to absolute failure (on a machine). See what’s possible!

Links & Resources:

🔗 Watch on YouTube & Subscribe: https://youtu.be/BWefya-L328 🔗 Sign up for the FREE Build the Body You Love in 2025 Workshop: https://warriorschool.co/template-workshop-invite-2/ 🔗 Follow me on Instagram & tag me in your training: [@amykatebowe] 🔗Need help creating your strategy? Join Warrior School: https://warriorschool.co/

If you loved this episode, share it with a friend, post about your training challenge, and tag me. Let’s make 2025 the year we build the body we love.

Build The Body You Love in 2025 [Live Workshop] Feb 21, 2025

Show notes

EPISODE SUMMARY:

Warrior Woman, grab your coffee—we’re going for a walk. It’s freezing here, but I’ve got something HOT for you today. 🔥 Let’s talk about why you’re not seeing results in your training. Because let’s be real—you’ve tried the workouts, the online programs, the diets. Maybe they worked for a bit, but then… you got stuck. Frustrated. Wondering if you’re the problem.

It’s not you. It’s the plan.

Most programs aren’t built for YOU—your body, your life, your goals. And that’s why I created The Warrior Way System—a proven approach to training that works for women over 30.

In this EP, I break down:

✅ Why your current plan is keeping you stuck (and how to fix it). ✅ The exact system I use inside Warrior School to help women build lean muscle and train with purpose. ✅ How to put it all together—strength, food, cardio—so you finally get results. ✅ The difference between women who transform their bodies in ONE year vs. those who waste five years spinning their wheels.

And I’ve got something BIG for you. I’m running a live workshop—Build the Body You Love in 2025. I’ll teach you the exact strategy you need to finally create the body, energy, and strength you want.

🚀 Save your spot here: https://warriorschool.co/template-workshop-invite-2/

KEY TAKEAWAYS: 🔥 It’s not you—it’s your plan. Most women follow programs that weren’t built for their bodies, and that’s why they’re not seeing results. 🔥 Training harder won’t fix it—training SMARTER will. You need a system, not random workouts. 🔥 You need a plan that actually works for YOU. Your body, your goals, your life. 🔥 Most women spend five years trying to figure this out. What if you could do it in one? 🔥 The right plan changes everything. When you train with purpose, results come faster (and they last).

POWERFUL QUOTES: 💥 “It’s not you. It’s the plan.” 💥 “Most women waste YEARS trying to figure this out. What if you could do it in one?” 💥 “The difference between struggling and success? A plan that’s BUILT for YOU.” 💥 “If you have the right system, building the body you love doesn’t have to feel this hard.” 💥 “You’re working hard, girl. But if the strategy isn’t right, you’re just spinning your wheels.”

🔥 JOIN THE LIVE WORKSHOP: Ready to build the body you love in 2025? Join my LIVE workshop where I’ll teach you The Warrior Way System—the exact method I use to help women get strong, build lean muscle, and finally feel confident in their bodies.

🚀 Click the link to save your spot girl: https://warriorschool.co/template-workshop-invite-2/

🎧 Enjoyed this episode? Subscribe, leave a review, and share it with your Warrior sisters! Let’s go. 🚀 💪 Need help creating your strategy? Join Warrior School: https://warriorschool.co/ 🌶️Want more tips? Follow me on Instagram: https://www.instagram.com/amykatebowe/

How to Shed Your Sh*t, Own Your Story, and Build a Powerful Brand with Heidi Anderson Feb 15, 2025

Show notes

EPISODE SUMMARY

You’re not going to want to miss this one. I sat down with the powerhouse that is Heidi Anderson—radio host turned PR expert, speaker, and creator of the Sh_t Show Live Stories. This episode is a deep dive into _owning your story, shedding the sh__t that holds you back, and using PR to build your brand and impact.

Heidi shares the pivotal moments that changed her life—from broadcasting her deepest insecurities live on radio, to turning her vulnerability into a movement that transformed the media landscape. We talk about the power of exposure therapy, why PR isn’t just for celebrities, and how to use your story to create real visibility, credibility, and impact.

This conversation is raw, real, and packed with gold. If you’re a woman in business, an entrepreneur, or someone who wants to get seen, get heard, and change lives, this one is for you.

WHAT YOU’LL LEARN:

The power of shedding your sh*t – Why vulnerability is your biggest asset.
How Heidi turned a raw, personal moment on radio into a national movement.
Exposure therapy 101 – How to push your edges and expand your confidence.
Why PR is the missing piece in your brand strategy (and how to start today).
How to share your story powerfully and get featured in media (without needing a massive following).
What makes a compelling personal brand and how to own your narrative.
How to get on podcasts, TV, and major publications to build your credibility.

POWERFUL QUOTES FROM HEIDI:

_“Every great story starts with a sh*_t show moment.”
“When you take off the mask and share your truth, people don’t just listen—they feel.”
“PR isn’t about being famous—it’s about being seen and heard by the right people.”
“You don’t have to be ‘ready’ to tell your story. You just have to be willing.”
“Confidence isn’t built by thinking about doing something—it’s built by actually doing it.”

CONNECT WITH HEIDI ANDERSON

Follow Heidi on Instagram: @_heidianderson
_Join a Sh*_t Show Live Event: https://tinyurl.com/yyucfer9
Work with Heidi (PR & Media Coaching): www.heidianderson.com

LOVED THIS EPISODE?

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. 🌶️💋
Need help creating your strategy? Join Warrior School: https://warriorschool.co/
Want more tips? Follow me on Instagram: https://www.instagram.com/amykatebowe/

Earn the Ease – Why Success Feels Hard (and What to Do About It) 💪🔥 Feb 06, 2025

Show notes

Episode Summary: Let’s talk about earning the ease. So many women look at me and say, “It must be nice. It looks so easy for you.” But what they don’t see is the work. The effort. The years of reps, discipline, and learning. Nothing I’ve done in training, business, or life has come naturally to me. I’ve had to earn it. 💥 In this episode, I break down why things feel hard (and why they should) and how you can start earning the ease in your training, nutrition, and life. This is your reminder: stop wishing it were easier. Stop waiting for the right time. You have to show up and do the damn work. 👊🔥

What You’ll Learn:

🏋️‍♀️ Why nothing worthwhile feels easy at first—and why that’s a good thing.
🚀 The real reason your training, nutrition, or business feels hard (and how to change that).
📈 How to build a system, find your people, and create a structure that makes things feel easier over time.
🧠 The mindset shift that will change how you approach challenges.

Key Takeaways:

💡 You can’t wish for ease—you have to earn it through consistent effort.
⏳ Everything feels hard at first. Time, reps, and a solid strategy make it easier.
🤝 Having the right support (mentors, systems, community) makes the hard work more effective.
❓ If it feels too hard, ask yourself: do you have the right guide, plan, and strategy?
🔥 The most successful people don’t wait for it to be easy—they show up and do the work anyway.

Powerful Quotes:

“You don’t earn the ease by wishing for it. You earn it by putting in the damn work.” 💪
“If it feels brutally hard, ask yourself—do you have the right guide, the right system, the right people at your table?” 🤔
“I’ve never been the best. But I’ve always been the one willing to work my ass off to get better.” 🚀
“Training, nutrition, business—nothing just ‘clicks.’ You make it click by showing up, rep after rep.” 🔄
“Want to make things easier? Get a guide. Get a system. Then earn the ease.” 🎯

If this episode hit home, share it with a friend who needs to hear it. 💌 And if you’re ready to earn the ease in your training, hit subscribe and join me inside Warrior School. ⚔️🔥

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.

The Secret to Stronger Lifts, Bigger Glutes, and Pain-Free Training (Hint: It’s Your Feet🦶) Jan 30, 2025

Show notes

EPISODE SUMMARY Warrior woman, let’s talk about a game-changer that no one in women's fitness is talkin’ about. You’re training hard—squatting, deadlifting, doing RDLs—but your glutes aren’t growing, your legs aren’t getting stronger, and your back or knees feel like they’re taking the hit. So, what’s going on? The answer isn’t what you think. It’s not your glutes. It’s not your legs. It’s your feet girl. Your feet are the foundation of every single movement you make in the gym. If they’re weak, tight, or unstable, your body compensates—which can lead to knee pain, hip issues, and a botty that won’t grow. In this EP, I’ll break down why your feet matter and how you can train them for stronger lifts, better muscle activation, and pain-free movement. This is the missing piece girl. And once you dial it in? Everything changes.

WHAT YOU’LL LEARN IN THIS EPISODE:

The connection between foot strength and muscle activation (why weak feet = weak glutes)
Why knee pain, hip pain, and even lower back pain often start in the foot
How improper foot positioning negatively impacts your squat, deadlift, and RDL progress
The 4-phase foot training protocol that will transform how you lift
The exact drills you need to build strong, stable feet for better lifts, running and jumping

POWERFUL QUOTES FROM THIS EPISODE:

"Weak feet? Weak foundation. And if your foundation is weak, your lifts will never be strong." "Your foot isn’t just a thing that goes in a shoe. It’s your connection to power, strength, and movement efficiency." "If you want bigger glutes and stronger legs, you have to start from the ground up. Literally." "Your squat and deadlift don’t start at your hips. They start at your feet." "Training your feet isn’t sexy… but neither is knee pain, hip pain, or stalled progress."

HOW TO APPLY THIS TO YOUR TRAINING

Start Training Barefoot – Remove your shoes during lifts to create awareness of your foot placement and pressure distribution. Think of your foot as a tripod—big toe, little toe, and heel—press evenly through all three points.
Strengthen Your Feet – Incorporate foot-strengthening exercises (toe yoga, calf raises, foot mobility drills). Weak feet = weak lifts.
Focus on Midfoot Activation – Learn to push through your midfoot during lifts. This helps activate your glutes properly and prevents compensations up the chain.
Slow Down Your Lifts – Quality over speed. Own your tempo and stay grounded through the entire range of motion.

READY TO LEVEL UP YOUR LIFTS?

Try this: Next time you train your lower body, go barefoot and focus on your foot connection. DM me on Instagram (@amykatebowe) and tell me what you notice. If this episode helped you, share it with a friend and subscribe to The Warrior School Podcast so you never miss an episode. Let’s build the body you love—starting from the ground up.

💪 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. 🌶️💋

Strong, Simple, and Unstoppable: Training, Social Media, and Building a Body You Love with Sara Fiorvento 💪 Jan 23, 2025

Show notes

Episode Summary:

Warrior woman, welcome back to The Warrior School Podcast. Today, I’m dishin’ up a guest Ep. featuring Sara Fiovento—a badass powerlifter, fitness coach, and social media influencer. Sara and I know each other from the gym. I wanted to get her on the pod to talk about her training journey into powerlifting and how she navigates the mental and physical challenges of the sport. We talk about how she finds balance between strength, performance, and aesthetics. We also explore the reality of being authentic in the social media space, what it takes to build a strong training foundation, and why going deeper—not doing more—is the key to creating long-term success in training and life. This conversation is packed with insights, laughs, and powerful takeaways to help you in your own health and fitness journey.

Sara shares her fitness journey and expertise across multiple platforms, including Instagram (@fitsarax), TikTok (@fitsara), and YouTube (FITSARA). Sara's content includes workout routines, fitness tips, and motivational insights to inspire and guide her audience towards achieving their health and fitness goals. She also shares her personal experiences and challenges, fostering a supportive and engaging community.

She offers online fitness coaching and collaborates with fitness brands.

Connect with Sara:

Instagram: https://www.instagram.com/fitsarax/
Youtube: https://www.youtube.com/channel/UCeFS5J_O59dUTUjHVxIoiAA
TikTok: https://www.tiktok.com/@fitsara

Key Takeaways:

Training Isn’t About Doing More—It’s About Going Deeper: Mastering the basics and building a strong foundation creates endless possibilities for growth and specialization.
Balance Strength and Aesthetics: Training isn’t just about how you look—it’s about how you perform. Combining powerlifting and bodybuilding gives you the best of both worlds.
Authenticity Matters on Social Media: Success online comes from showing up as your true self—not from trying to please everyone.
Self-Awareness is Key to Success: Collecting data, reflecting on experiences, and tuning into what feels right are essential for progress in training and life.
Simplicity Wins Every Time: Keep it simple, focus on the essentials, and you’ll see massive growth over time.

Powerful Quotes:

“You don’t need more; you need better. Go deeper, not wider.”
“Success in training isn’t about hitting numbers—it’s about falling in love with the process.”
“You only learn what’s right for you through experience. You have to try it on, collect data, and adjust.”
“Strong women aren’t born—they’re built with intention, repetition, and grit.”
“Social media can’t define your worth. Do it for yourself, not for the likes.”

Connect with Amy:

💪 Need help creating your training plan for 2025? Join Warrior School: www.warriorschool.co 🌶️Want more tips? Follow me on Instagram: @amykatebowe 🎥 The Warrior School Podcast is now on Youtube! Watch here: https://youtu.be/2wo-zk6EyqQ

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. 🌶️💋

Build your table & level up your life: magnetism, confidence, and the relentless pursuit of your mission with Erika Cramer 👑 Jan 16, 2025

Show notes

I had the queen on the pod. Erika showed up in full force—bold, unapologetic, and relentless in her mission to help women level up in every area of their lives. We went deep into the concept of building your own table and filling it with powerful people who push you to grow. We talked about what it really means to be magnetic, why confidence and trust in yourself are non-negotiable, and how to create your future self—right now. This one is packed with truth bombs and practical steps for becoming the woman you want to be. If you’re ready to take things to the next level, this episode is for you.

Key Takeaways:

Build Your Own Table: Don’t wait for an invite—create your own table and bring in people who inspire, challenge, and elevate you.
Pay to Play: If you want to grow fast, invest in being in the right rooms with the right people.
Magnetism Starts with Self-Mastery: Confidence is about trusting yourself. Magnetism is about owning your energy and creating real connection.
Step Into Your Alter She-Go: Your future self is waiting—dress, act, and move like her now. Be her today.
Pass the Test: Life will test you. Are you really who you say you are? Stand firm in your new boundaries.

Powerful Quotes:

“You don’t need permission to sit at the table—build your own and fill it with people who make you better.”
“Confidence is trust. Magnetism is energy. When you own your energy, you attract what you’re ready for.”
“People will judge the ghost version of you. Let them. Keep evolving so fast they can’t keep up.”
“Freedom is earned. At first, it feels hard as hell. Then, one day, you realize nothing can shake you.”
“Most women don’t have a confidence problem—they have a disconnection problem. Connect back to yourself.”

Connect with Erika:

Instagram: @thequeenofconfidence
Website: www.thequeenofconfidence.com
Pre-Order Erika’s Book Becoming Magnetic on Amazon!
Link for Australia Link for Canada Link for USA

💪 Need help creating your training plan for 2025? Join Warrior School: www.warriorschool.co

🌶️Want more tips? Follow me on Instagram: @amykatebowe

🎥 The Warrior School Podcast is now on Youtube! Watch here: https://www.youtube.com/watch?v=sbyNnX6z-BM

🎙️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. 🌶️💋

Simple, Right, Better, Deeper: Build Your Ultimate 2025 Training Strategy 📒💪 Jan 13, 2025

Show notes

Today, we’re kickin' of the process of creating your ultimate 2025 training plan and strategy. Oooo yes we are girl. I’m going to take you through a core theme—Simple, Right, Better, Deeper—that will guide everything you do in your training and health this year.

You don’t need to do more—you need to do the right things better and go deeper into them. I’ll also break down the three non-negotiables you need for a strong plan—structured training, eating enough damn food, and proper recovery.

Let’s create a plan that’s elegant, simple, and something you can actually stick to. Sound good? Let’s dive in.

Key Takeaways

1. Your 2025 Core Theme: Simple, Right, Better, Deeper

Simple: Strip it back. You don’t need more variety or complexity—you need simplicity. Simple = consistent.
Right: What’s right for you right now? Where’s your body at? What’s the season of your life? Focus on what you need in this moment.
Better: It’s not about adding more—it’s about improving what’s already working. Dial it in. Make it better.
Deeper: You don’t need to find the next shiny thing—you need to go deeper into the foundational stuff: proper training, eating, and recovery.

2. Three Essentials for 2025

A Proper Training Program: No random workouts, no guessing. You need a structured plan that meets you where you’re at, helps you move better, and builds serious strength.
Eat Enough Damn Food: Food is fuel. If you want more energy, more strength, and better results, you need to eat. Period.

3. Rest and Recovery: Sleep, manage your stress, get outside, and move intentionally. Recovery isn’t optional—it’s essential.Set

Less Goals (Less is More)
Stop overloading your plate. Pick 1-2 key goals and focus on them.

Shift from long-term planning to shorter-term blocks: 7 days, 30 days, 90 days max.Close the Expectation-Reality Gap - So many of us set goals based on where we want to be rather than where we are. You can’t expect big results if your foundation isn’t strong. Focus on building health first, then performance, and aesthetics will follow.

5. Traffic Light Assessment

Use the traffic light system to figure out what needs your attention:
Red: Stop. Needs urgent focus.
Orange: Needs improvement.
Green: Good to go—keep doing it.

6. The Warrior School Framework: Health, Performance, Aesthetics

Health: This is your foundation. Hormonal health, metabolic balance, and nervous system resilience matter.
Performance: Train with intention. Learn how to move well, own your movement, and build strength.
Aesthetics: This is a byproduct of doing the first two well. It happens over time as you go deeper into health and performance.

I want you to join me for a free live workshop where I’ll guide you through this process. We’ll use this core theme and my Warrior School framework to build your ultimate 2025 training plan - sign up will be out this week.

💪 Need help creating your strategy? Join Warrior School

🌶️Want more tips? Follow me on Instagram

🎙️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. 🌶️💋