The Warrior School Podcast

Latest Episodes:

How long does it really take to build the body you love? (The truth you need to hear🧨) Dec 23, 2024

Show notes

Today’s EP is a spicy one 🧨🌶️. I’ve pulled out the juiciest, most powerful insights from my recent coaching conversations in Warrior School to serve you some serious gold.

Let’s get real: How long does it actually take to build the body you love?

Most women I talk to have no idea—and the fitness industry isn’t going to tell you the truth. Building the body you love isn’t about 6-week challenges, quick-fix diets, or shortcuts. It’s about playing the long game.

I’ll break down what it really takes, why you’re stuck, and how to prime your body for massive, lasting change.

I’ll also dish on what to do when life throws you off track, why it’s okay to change your plan, and the mindset shifts you need to go from frustrated to thriving.

If you’re ready to stop spinnin' your wheels and start creating realllll progress, ya gotta whack her in your ears.

Key Quotes from the Episode:

“If you’re still asking, ‘How long does it take?’ you’re missing the whole damn point.”
“Building the body you love takes years—18 months to build your foundation, 3–5 years for big, lasting changes.”
“The aesthetics you’re chasing? They’re a byproduct of health, strength, and consistency.”
“Stop trying to catch up. Training isn’t about perfection; it’s a rolling practice.”
“Your plan will need to change. Your body is dynamic, and you need to adapt as you go.”
“You can’t shortcut your way to success, but you can make the process more efficient by showing up, prioritising your health, and committing to the work.”

Key Takeaways:

The Long Game is the Only Game: Forget the quick fixes. Building a bod you love takes time, patience, and consistency. It takes 18 months to 2 years to build a foundation and 3–5 years to see big, lasting body composition changes.
Foundation First: The foundation is health: eating enough, managing stress, improving resiliency, and creating a consistent training practice. Without it, the aesthetics you want (fat loss, muscle gain) won’t happen—or won’t last.
Missed Workouts? No Biggie: Stop stressing about catching up. Training is a rolling practice. Just pick up where you left off and keep going.
Adapt Your Plan: What worked six months ago might not work now. Pay attention to your body’s biofeedback and make adjustments when needed.
Say No to Say Yes: Want faster progress? Be willing to say no to energy-draining habits, relationships, and commitments. Show up consistently, focus on fueling and recovering, and commit to the process.

Why Listen? If you’ve been stuck in the cycle of quick fixes or feel like you’re spinnin’ your wheels, this EP is for you. I’ll give you the mindset, strategy, and truth bombs you need to shift gears for 2025, build a strong foundation, and finally see the results you’ve been wanting.

💪 Want to build the body you love? Check out Warrior School and let me guide you. 📩 DM me the word “BUILD” or email me with “BUILD” in the subject line, and I’ll help you get started. 🎙️ Love this episode? Subscribe to The Warrior School Podcast, leave a review, and share it with a friend who needs to hear this!

A xo

Episode 329: 2024 recap [and creating your 2025🌶️] Dec 16, 2024

Show notes

It’s time. This is the episode where we reflect on the year that was and set the stage for the year ahead. I want you to grab your big sheets of paper (yes, the A3 ones), your notebook, and a pen. If you’re out walking or driving, no worries—just listen for now, then come back when you can sit down and map it all out.

We’re going deep girl. We’ll celebrate your wins, claim the lessons from 2024, and reconnect to your vision for 2025. The vision gives you energy. It drives your decisions and keeps you anchored to what matters. But we’re not stoppin' at vision—we’ll build a strategy, get clear on who you need at your table, and map out who you need to become to make this year your best yet.

Your new life will cost you your old one, Warrior. Ready to rise? Let’s go.

00:00 Welcome to the Warrior School Podcast
01:28 The Power of Movement
02:53 Vision and Goals: A Reflective Walk
04:39 Creating a 10-Year Vision
07:23 Reflecting on 2024
08:09 The Warrior Ascension Event
09:15 Choosing Your Word for the Year
10:41 Overcoming Challenges and Finding Clarity
27:05 Celebrating Wins and Lessons Learned
38:19 Reflecting on 2024: Overcoming Challenges
38:55 Reconnecting to Your Vision and Mission
43:08 The Importance of a Strong Foundation
45:26 Transforming Yourself for Success
49:22 Setting Goals and Creating a Strategy
51:11 The Power of Support and Mentorship
55:39 Becoming the Person Who Achieves Your Goals
01:04:39 Final Thoughts and Next Steps

Key Takeaways

2024 Reflections

What were your biggest wins this year? Claim them, celebrate them, and give them the energy they deserve.
What lessons and takeaways shaped you this year?
Who were you at the start of 2024, and who are you now?

Reconnect to Your Vision

Your vision gives you energy—it drives everything. Get clear on what you want for 2025.
Choose your word for the year. What’s the word that will guide you, give you focus, and keep you moving forward?

Foundation Before Strategy

Ask yourself: Is my foundation strong enough to support my vision? If you don’t have the energy, resilience, or capacity, you’ll run out of steam. Your foundation—your health, your training, your nourishment—matters.

Get Specific with SMART Goals

Goals aren’t just words on a page. Make them Specific, Measurable, Achievable, Relevant, and Timely. Anchor yourself to them so you don’t drift.

Your Board of Directors

Who do you need in your room to make this happen? Build your board of directors—mentors, coaches, partners—because you can’t do it alone.

Become Her

Who is the woman that achieves this? What does Warrior 4.0 (or 5.0) do differently? Start operating from that version of yourself right now.

Make the Strategy Clear

Break your vision into actionable steps, like a training plan. What are the daily, weekly, and monthly actions you need to take to get there?

Big Change Requires Big Courage

“Your new life will cost you your old one.” The version of you that got you here won’t take you there. Reinvent, reimagine, and redefine yourself.

Quotes:

"Your new life will cost you your old one." "The vision gives you energy—it drives your decisions and keeps you anchored to what matters." "Is your foundation strong enough to support your vision?" "Celebrate your wins, claim your lessons, and reconnect to your mission—because no one can want your vision more than you."

Need help creating your strategy? Join Warrior School here.
Want more tips? Follow me on Instagram here.
Subscribe to The Warrior School Pod for more episodes like this.

Warrior, I’d love to hear from you. What’s your word for 2025? What’s one big goal you are setting? DM me on Instagram, or share your wins, lessons, and intentions for 2025.

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. 🌶️💋

Episode 328: The TED talk secret to getting results in your training Dec 12, 2024

Show notes

I recently read TED Talks: The Official TED Guide to Public Speaking, and it reminded me of something fundamental—More isn't better, better is better. In this EP, I share how the principle of a “single connected thread” can transform your results in health, fitness, and life. We’ll explore how stripping back, simplifying, and going deeper is the real secret to building the body and life you love. You don’t need to do more; you need to do better.

Key Takeaways:

[00:02:30] My performing arts background shaped my love for speaking and storytelling.
[00:05:10] The secret to an impactful TED Talk: focus on a single connected thread.
[00:07:00] The same principle applies to training—less is more, and focus is everything.
[00:10:20] “The secret to building a body you love lies in what you leave out.”
[00:12:45] More isn’t always better; better is better.
[00:15:30] To train smarter, focus on the essentials and go deeper.
[00:17:50] Ask yourself: What truly needs your attention right now?
[00:20:15] Simplicity and focus lead to results—it’s not easy, but it’s worth it.
[00:23:00] “You don’t need to do more classes, miles, or supplements—you need to do what matters most.”
[00:25:45] Audit your life: Where are your energy leaks?
[00:28:30] To get results, slash back, simplify, and properly develop one thing at a time.

Quotes to Remember:

“Less can be more. The secret often lies in what you leave out.”
“More isn’t better. Better is better.”
“Simplicity is beautiful and powerful—it’s about doing the right thing, not everything.”

The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours.

Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection.

Each episode breaks down Amy’s framework of building a ‘good body’ by focusing on three essential pillars: Health, Performance, and Aesthetics. You’ll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live.

If this episode resonated, hit subscribe, leave a review, and share it with another Warrior who needs to hear this.

Links Mentioned:

Book: TED Talks: The Official TED Guide to Public Speaking
Learn more about Warrior School: Join Warrior School
Connect with me on Instagram: @amykatebowe.com

A xo

Episode 327: The long way home: building a body you love in 2-5 years Dec 05, 2024

Show notes

As I drive home from the dentist, drinking a cortado, we chat about how you can enhance your nutrition and training to achieve specific body composition goals, especially for women who feel stuck despite consistently showin’ up.

I talk about the importance of looking deeper at your foundation, nutrition and training, the benefits of incorporating elements from different sports like bodybuilding and CrossFit, and the significance of lifestyle factors including stress management, alcohol and sleep on body composition and results.

Some key things we chat about

Go Deeper, Not Harder: It’s not about adding more. The secret lies in refining what you’re already doing—whether it's squeezin’ more out of your nutrition, training, stress management, or sleep. Optimise each element to make the most of your efforts.
Identify What’s Holding You Back: If you’re doing the work but still not seeing the results, it’s time to get brutally honest about what's holding you back. For many, this could be their relationship with alcohol or not pushing hard enough in training. Own it, declare it, and create an action plan to move past it.
Understand the Time Commitment: Real, lasting body composition change takes time—2 to 5 years, on average. If you're consistent and committed, you’ll start seeing big results, but remember it’s about building a solid foundation first, both physically and mentally. Expect this journey to be longer than you think, but well worth it.
Your Mindset is Key: The most important factor in making a lasting change isn’t your training program—it’s your mindset. Managing your thoughts, overcoming your fears, and believing in yourself are all critical in pushing through and making the progress you want.
The Long Way Home is Worth It: If you're serious about building the body you love, the process will take time. But this approach will not only give you lasting results, but also the strength, resilience, and mindset to thrive in alllllll areas of life. - 00:00 Introduction to Training - 17:03 Analysing Your Training Routine - 17:41 Incorporating Bodybuilding Techniques - 17:58 Exploring CrossFit and High-Intensity Training - 20:16 Auditing Your Training Elements - 20:50 Addressing Lifestyle Factors - 22:35 Overcoming Personal Barriers - 24:11 The Role of Alcohol in Fitness - 27:24 Setting Long-Term Goals - 29:49 The Timeframe for Body Composition Changes

Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life.

If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com

Wanna build a body you love? Click here.

Episode 326: The truth about fitness influencers, training age, and body composition Dec 02, 2024

Show notes

In this EP, I’m diving into a powerful conversation inspired by one of my warriors stuck in a cycle of comparison, scrolling through social media and feeling defeated about her body.

Sound familiar?

Together, we explored what it really takes to build a strong, healthy, and beautiful body you love. Spoiler: it’s not quick fixes or unrealistic expectations—it’s about respect, time, and intentional training.

When you’re tempted to compare yourself to fitness influencers, I’ll share two critical questions to ask and explain why honouring your training age and focusing on the right strategies can transform your journey.

If you’ve ever felt frustrated by slow progress or struggled to balance inspiration with comparison, this EP is for you.

Key Takeaways:

Understand the concept of training age; real progress takes years of consistency.
Build your foundation with proper nourishment, energy, and recovery.
Train with intention and intensity to achieve lasting body composition changes.
Comparing yourself to others without context is unhelpful and often disrespectful.
Focus on what your body can do, not just how it looks.
Every woman’s body is unique; your journey is about building the body you love.
Social media can inspire or trigger; curate your influences wisely.
Progress takes time—commit to a minimum of 2-5 years for meaningful transformation.
Training, not casual exercise, is key to building a strong, athletic body.
Shift the focus from external comparisons to internal growth and resilience.

Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life.

If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com

Wanna build a body you love? Click here.

Amy's socials Warrior School Instagram

Amy xo

Episode 325: I’m stronger than ever—so why don’t I Iove my body yet? Nov 29, 2024

Show notes

Have you ever thought, “I’m doing all the right things—training consistently, eating well, managing stress—but I still don’t love how I look?”

If that sounds familiar, this Ep is for you girl.

I had this exact conversation with a woman at The Elegant Edge recently. She’s the strongest and healthiest she’s ever been—her body can do what she wants it to—but she still doesn’t feel confident or happy with how she looks.

So, what’s the missing piece? In This EP, we’ll dive deep into the Body Pyramid I teach in Warrior School—a framework for building a body you love by focusing on Health, Performance, and Aesthetics (in that order). Most women skip straight to chasing the "look" without fully committing to the foundation. Spoiler: it doesn’t work that way.

In today’s jam, I’ll explain why aesthetics are the byproduct of health and performance—and why building a body you love is about doing the right things better, not just doing more. This is about taking the long way home, building the foundation, training with elegance and intensity, and rewiring your mindset to create sustainable transformation.

Key Take Aways

Building a body you love requires a solid foundation of health and performance before aesthetics can naturally emerge as a byproduct.
Many women who train consistently and eat well still struggle with body dissatisfaction because they focus solely on aesthetics instead of the base of the pyramid: health and performance.
Achieving significant body composition changes is a long-term process that often takes 2-5 years of consistent effort and intentional practice.
Progress isn’t about doing more; it’s about doing the right things better, such as refining nourishment, recovery, stress management, and training intensity.
Mindset plays a crucial role in transformation, as managing fears, stories, and limiting beliefs is as important as the physical work.
Success often requires support from a team or coach to guide you effectively and ensure you stay on the right path toward your goals.

Quote:

"Body composition isn’t something we can force; it’s a byproduct of health and performance."
"Many women chase the top of the pyramid— aesthetics—without fully committing to building the base of health and performance."
"It’s not about doing more; it’s about doing the right things better."
"Building a body you love takes time: a year to build your foundation, a year to train with elegance and intensity, and sometimes years to achieve the transformation you envision."
"We come for the training, but we stay for the mindset."
"Focus on the practice and process, and as a byproduct, your body will change."
"You can’t do it all alone; you need a team to help you achieve your goals."

If you’ve ever felt stuck, frustrated, or like your body doesn’t reflect the effort you’re putting in, this episode will give you clarity, perspective, and the tools to move forward. It’s not about doing more; it’s about doing better.

Let’s reframe the way you think about your body and the work it takes to create a body you love.

Loved this episode? Subscribe to the Warrior School Podcast and share it with a friend who needs to hear this. Don’t forget to leave a review—it helps more women find this work and start their journey to building the body they love!

Resources and Links:

Warrior School: https://warriorschool.co/
Follow & Tag me on Instagram: @amykatebowe

Episode 324: Real talk about common training issues that are holding you back Nov 07, 2024

Show notes

In this podcast EP, I discuss various conversations and challenges faced by the Warriors in Warrior School over the last few weeks. I talk about low energy and frustration with lack of progress. I also tackle issues like low motivation, the importance of focusing on the process rather than the outcome, the fear of injury, and the importance of consistent training. So, I thought I’d share some of what came up. Maybe you’ll find it helpful—or maybe not. Either way, here it is…

00:00 Introduction and Podcast Format
00:13 Sharing Personal Struggles and Insights
02:06 Warrior Queen Olympics: Olympic Weightlifting
05:48 The Importance of Process Over Progress
10:47 Dealing with Low Motivation and Energy
18:42 Overcoming Training Inconsistencies
21:17 Handling Pain and Discomfort in Training
31:39 Fixing Common Squat Mistakes
38:12 Conclusion and Feedback Request

Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life.

If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com

Wanna build a body you love? Click here.

Amy's socials Warrior School Instagram

Episode 323: What is a good body? (and do you think your body is good) Nov 04, 2024

Show notes

Ooooh I have a short ’n’ sweet episode for ya today. This topic is super close to my heart. This EP is from my Instagram stories. I discuss the common misconception among women that the root cause of their dissatisfaction with their bodies is weight, whereas it's actually a deeper disconnection with themselves. I introduce a framework built on three essential pillars – health, performance, and aesthetics – which are necessary to build a powerful relationship with our bodies.

I highlight the importance of building a foundation of health, improving body performance, and viewing aesthetics as a byproduct of the first two pillars. Additionally, I highlight the significance of mindset and vision in fostering a healthy relationship with our bodies. Finally, I challenge you to define what a 'good body' means to you personally.

00:00 Understanding the Disconnection Problem 00:35 The Three Essential Pillars of a Good Body 01:04 Health: The Foundation of a Good Body 01:28 Performance: Living Life on Your Own Terms 02:02 Aesthetics: The Top Layer 02:30 Wrapping It All Together: Mindset and Vision 03:03 Defining a Good Body in All Three Layers 07:22 What Does a Good Body Mean to You?

Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life.

If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com

Wanna build a body you love? Click here.

Amy's socials Warrior School | Instagram |

Episode 322: Things I've been thinking lately Oct 31, 2024

Show notes

In this EP of the Warrior School podcast, I discuss various topics that have been on my mind lately, including the challenges of the past few months, avoiding discomfort, the importance of hard conversations, and the idea of being too busy to be brilliant. Additionally, I touch on leading yourself to lead others, the significance of building a strong foundation, the distinction between knowledge and action, moving slowly towards certainty, and avoiding the trap of majoring in the minors.

00:00 Welcome to the Warrior School Podcast 01:39 Avoiding Discomfort: A Deep Dive 08:29 The Importance of Hard Conversations 17:34 Too Busy to Be Brilliant? 22:35 Leading Yourself to Lead Others 29:39 Building a Strong Foundation 32:33 Knowledge vs. Action 35:33 Moving Slowly Towards Certainty 39:52 Majoring in the Minors 43:03 Covering More Distance with Each Stride 45:26 Wrapping Up and Feedback

Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life.

If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com

Wanna build a body you love? Click here.

Amy's socials Warrior School | Instagram |

Episode 321: Adapting your fitness routine for real life Oct 21, 2024

Show notes

In this EP, I explore how to navigate training friction when life gets challenging. Discover tips for adapting your routine, maintaining consistency, and staying engaged in your fitness journey. I share how you can assess your baseline health, performance, and emotional load to keep your training consistent—even when a lot is going on in your world. Together, we’ll explore strategies for modifying your approach so that you stay engaged and committed to your fitness journey for the long haul.

Key Takeaways:

Understanding Your Baseline: I’ll walk you through evaluating your safety, nervous system health, metabolic health, and daily habits to create a solid foundation for your training.
The Importance of Adaptation: Discover how to tweak your training when life becomes overwhelming, ensuring you keep that fire alive.
Maintaining Consistency: I’ll share insights on how to embody the identity of being a "woman who trains," helping you keep moving forward, even during challenging times.

Episode Highlights:

[01:45] I’ll introduce the concept of baseline health and performance—what it means for you and your journey.
[05:30] We’ll talk about why maintaining your energy through nutrition, sleep, and sunlight is crucial.
[12:00] I’ll share my best strategies for adapting your training plan when life gets chaotic.
[20:15] Let’s discuss the significance of mindset: embracing the long game in fitness is essential for success.
[27:45] I’ll provide tips for staying curious and engaged in your training, even when obstacles arise.

Resources Mentioned:

If you enjoyed this EP, I’d love for you to subscribe, rate, and review The Warrior School Podcast on your fav platform. Your support means the world to me and helps me reach more incredible women ready to build strength and confidence in their fitness journeys.

Xo Amy

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