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 311: The power of positive self-talk in training Aug 28, 2024

Show notes

In today’s EP, I talk about the power of mindset and its impact on our training and performance. I highlight the important balance between mental health and mental performance, and the importance of positive self-talk, visualisation, and pre-scripting to overcome mental barriers.

Key Takeaways

The Roots of Fear
Mental Health vs. Mental Performance:
Developing an athlete's mindset
Fear of People’s Opinions (FOPO):
The Importance of Resilience
Practical Tools for Mental Performance
The Warrior Queen Olympics

Key Quotes:

“We need to build the skill of training our mind like we train our body and not fall victim to the story, the old story, the beliefs, the narratives, the emotions, the feelings because they're not going to serve us when we need to step up and perform.”
“How we talk to ourselves is the most powerful thing, the most powerful tool that we have to impact our performance.”
"Your thoughts shape your reality. If you keep telling yourself you’re not good enough, you’ll start to believe it. But if you tell yourself you are capable, strong, and resilient, that’s what you’ll become."
"Fear of failure is just a sign that you’re pushing yourself beyond your comfort zone. And that’s where true growth happens."
"It’s not just about training the body—it’s about training the mind. Positive self-talk is one of our most powerful tools to elevate our performance."

**Remember to subscribe to the podcast, share it with another Warrior, and let me know what you say to yourself during training. **

00:00 A Childhood Memory of Fear and Failure
03:15 Introduction to Mindset and the Warrior Queen Olympics
05:37 Mental Health as the Foundation for Performance
09:00 Exploring Mental Performance and Its Importance
13:23 The Power of Self-Talk and Pre-Scripted Routines
30:48 Motivational and Instructional Self-Talk
31:44 Visualisation Techniques for Athletes
32:49 Pre-Scripting for Success
35:26 Mental Preparation and Performance
40:29 Warrior School Testimonials
48:13 Personal Transformations and Wins

Warrior School

Episode 310: Finding joy in the kitchen: The Ottolenghi effect and building a positive relationship with food Aug 25, 2024

Show notes

In this EP., I discuss the importance of food as a source of energy AND JOY, and why we need to fall in love with learning how to feed ourselves and find joy in the kitchen. Drawing from personal experiences, I emphasise the need to find your own culinary inspiration—what I call your 'Ottolenghi effect.' I offer practical tips on meal planning, preparation, and making the cooking process enjoyable. I delve into my admiration for Yotam Ottolenghi, explaining how his cookbooks inspire my weekly cooking rituals and foster a deep love for cooking.

00:00 Setting Up the Perfect Podcast Backdrop
00:56 A Surprise Discovery in the Kitchen
01:35 The Story Behind My Ottolenghi Cookbooks
03:27 Falling in Love with Ottolenghi's Recipes
06:03 The Joy of Cooking and Sharing Food
06:59 The Importance of a Healthy Relationship with Food
11:15 My Journey into Nutritional Science
23:10 Cultural Differences in Food Relationships
34:53 Finding Your Own Ottolenghi Effect
37:27 Using Constraints to Simplify Meal Planning
38:38 Finding Inspiration in Cuisine and Culture
39:51 Experimenting with New Recipes
42:59 Making Cooking Enjoyable
45:04 The Importance of Meal Prep
50:54 Warrior School Testimonials
52:45 Personal Transformations and Success Stories
55:38 Advice for New Warriors
01:02:19 The Power of Filming Your Progress

Related podcasts:

Episode 256: Simplifying meals times and feeding your family stress free with Prue Mynard: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000645329619
Episode 201: Nurturing our children's relationship with food with Alice Zaslavsky: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000619417950

Featured on the show:

Episode 309: What is a foundation? And is yours strong enough to support your goals? Aug 21, 2024

Show notes

In this Ep. join me as I take you along on a hike and offer an in-depth discussion on the importance of building a foundation before focusing on body composition changes. I share insights from a conversation with a Warrior and talk about the six pillars of foundational health: adequate sleep, proper nutrition, sunlight exposure, regular walking, consistent training, and mindful living. I dive deep into each pillar, offering practical tips and strategies to help you build a strong foundation, improve your energy levels, and enhance your overall well-being.

00:00 Starting the Hike: A Day in the Life
02:40 The Importance of Building a Foundation
06:10 Understanding the Pyramid Concept
10:02 Key Elements of a Strong Foundation
11:12 The Role of Sleep and Nutrition
13:59 The Power of Sunlight and Circadian Rhythm
24:25 Walking: A Pillar of Health
28:08 Training and Movement Practices
31:22 Living a Stress-Free Life
32:08 Identifying Stress and Its Impact
33:00 Building a Strong Foundation
34:27 Creating Conditions for Success
35:14 The Journey to Ground Level
36:48 Challenges and Choices in Building Foundations
39:12 Maintaining and Strengthening Your Foundation
40:29 Evaluating and Enhancing Your Baseline
44:49 Real-Life Success Stories
49:33 Advice and Encouragement from Warriors

Warrior School: https://warriorschool.co/

The 'gram': https://www.instagram.com/amykatebowe/

Warrior School Prospectus (25-page guide on Warrior School): https://warriorschool.co/wp-content/uploads/2024/06/Warrior-School-Prospectus-1.pdf

Episode 308: Evaluating fitness content and Influencers Aug 18, 2024

Show notes

In this episode, I dive deep into how to evaluate fitness content and influencers, focusing on the importance of quality movement and effective training.

Here’s what you’ll learn:

The Warrior Queen Olympics
Why it’s crucial to train your eye to recognise good versus poor movement, both in yourself and on social media.
Observations on a highly-followed fitness influencer who, despite her large following and success, demonstrates poor movement techniques and ineffective training methods.
Critique common fitness trends like HIIT and ab-centric workouts, explaining why they may not be sufficient for building strength, improving body composition, or reducing injury risk.
Key Elements of Good Movement: Technique, Range of Motion, Control and Stability & Flow and Fluidity
Evaluating the weight being lifted and the intensity of the workouts.
My personal criteria for accepting health and fitness advice, focusing on the alignment between body composition and effective training practices.
How the objectified body often overshadows the importance of functional training and proper movement.
Insights into making informed decisions about your own training and offer guidance on what to look for when assessing fitness coaches and influencers.

I recommend following several leaders in women’s strength training:

Libby Wescombe: Known for her strong training philosophy and experience in female body composition
Kitty Blomfield: Recognised for her effective training methods and strength
Hattie Boydle: Noted for her impressive strength, physique and training practices in bodybuilding
Kelly Matthews: Praised for her strong movements and training approach
Meg Squats: Renowned for her focus on effective strength training
Hunter Elam: An Olympic weightlifter demonstrating top-notch technique and training
00:00 Welcome to the Warrior School Podcast
00:16 A Weekend of Filming
01:55 Introducing the Warrior Queen Olympics
03:35 Training Like an Athlete
06:18 Focus on Skill and Performance
10:23 The Importance of Beautiful Movement
16:27 Recognising Good vs. Bad Movement
18:40 The Role of Strength Training
23:34 Identifying Quality Training Content
37:33 Light and Fast Training: Analysing Body Composition
37:49 The Importance of Lifting Heavy Weights
38:14 Evaluating Coaches: Do They Walk the Talk?
39:26 The Significance of Proper Training Techniques
41:54 Show, Don't Tell: Identifying Good Coaches
43:51 Long-Form Content and Building Trust
48:24 Experience Matters: Finding the Right Mentor
51:05 Spotlight on Leading Women in Strength Training
55:42 Warrior School Testimonials: Real-Life Transformations

Warrior School https://warriorschool.co/

The 'gram' https://www.instagram.com/amykatebowe/

Warrior School Prospectus (25-page guide on Warrior School) https://warriorschool.co/wp-content/uploads/2024/06/Warrior-School-Prospectus-1.pdf

Episode 307: Two key elements to give you an edge in your training Aug 07, 2024

Show notes

If you've ever felt like you’re not getting the most out of your training sessions or you’re looking for that extra edge in the gym, this episode is for you.

I dive into the two crucial elements that can elevate your training experience: technique and intensity. I discuss the foundational aspects like safety, stability, and other variables that support effective training. I highlight the significance of owning the movement framework and mastering the details of technique to improve muscle recruitment, mobility, and overall training quality. I also stress the importance of setting intentions, framing movements, and understanding true effort and failure to achieve lasting progress and create strong, resilient bodies.

00:00 Welcome to Warrior School Podcast 00:32 The Foundation of Effective Training 02:01 Introducing Technique and Intensity 03:49 Mastering Technique for Better Training 23:18 Understanding True Effort and Intensity 34:54 Real-Life Warrior School Success Stories 47:34 Final Words and Encouragement

Key Takeaways:

Foundation of Training: Emphasising optimal sleep, nutrition, walking, and maintaining a healthy environment.
Own the Movement Framework: Focusing on intention, technique, range of motion, feeling, and fluidity.
Mastering Technique: Improve movements through attention to detail and proper setup.
Understanding Intensity: Push to your limits and embrace the extreme depth of feeling.

Keywords:

Effective training techniques
Maximising gym performance
Importance of technique in training
Training intensity tips
'Own the Movement' framework
Enhancing workout sessions
Building a resilient body
Women's strength training
Proper workout setup
Achieving fitness goals through technique and intensity

If you need support in getting that extra edge in your training you’ve gotta come and check out Warrior School. To learn more click here.

Warrior School https://warriorschool.co/

Episode 306: The one training rule you need to follow Aug 03, 2024

Show notes

In this EP, I talk about our current household obsession with the Olympics. I dive into the complexity and dedication skill-based sports require and how they inspire my training approach. I emphasise focusing on skill acquisition over physical appearance and explain how proper training can lead to both improved performance and aesthetics. The central theme of this pod EP is the idea that there are no strict rules in training—the joy of training is that we get to make up our own rules.

00:00 Welcome to Episode 306
00:23 Olympics Obsession
07:34 The Beauty of Athletic Movement
12:40 Balancing Training and Life
17:44 Debunking Fitness Myths
21:32 The Only Rule: Move Better
30:53 Debunking Muscle Growth Myths
31:35 The Benefits of Nature and Cold Exposure
32:19 Creating Your Own Health and Fitness Rules
35:11 Personal Health Journey and Overcoming Challenges
39:15 The Importance of Strategy in Training
41:49 Warrior School Testimonials
46:33 Advice for New Warriors
49:25 Celebrating Wins and Progress
53:14 Final Thoughts and Encouragement

Key Takeaways:

The Olympics highlight athletes who achieve peak performance by following their own unique training paths.
Skill-based sports require a deep understanding of movement and technique, emphasising the importance of a flexible training approach.
Documentaries about athletes like Simone Biles reveal the personalised strategies behind their success.
Training shouldn't be restricted by strict rules; it's about finding what works best for your body and goals.
Focusing on joy and creativity in training can make the fitness journey more fulfilling and effective.
Understanding your body's unique needs is key to maximising your training potential.
There are no bad movements—it's about context, preparation, and performing exercises safely and effectively.

Key Quotes from the Episode:

"The real beauty of training is that there are no strict rules; it's all about discovering what works best for you."
"The Olympics remind us that each athlete's journey is unique, shaped by their own experiences and choices."
"Skill-based sports like gymnastics and dance teach us that flexibility and creativity are essential in training."
"Watching documentaries on athletes like Simone Biles shows us the importance of a personalized approach to reaching peak performance."
"There's no such thing as a 'bad movement'—it's about understanding the context and preparing your body properly."
"Finding joy in training is key to a sustainable and enjoyable fitness journey."

Warrior School https://warriorschool.co/

Episode 305: Understanding and managing pain & injuries while training Aug 01, 2024

Show notes

In this EP. of the Warrior School podcast, I talk about my experience with injuries and how to manage them while continuing to train and build strength. I share personal stories, including Karson’s recent hamstring injuries, and delve into the differences between acute injuries and chronic pain.

Drawing from over 14 years of training practice and a helluva lotta injuries I talk about the importance of proper strength training, a movement-first approach to rehabilitation, and understanding your body to prevent and heal from injuries. I emphasise the importance of understanding pain as information, strengthening weak areas, and using proper training techniques to prevent and rehabilitate injuries.

The EP. also features testimonials from members of Warrior School who have overcome their pain and injuries in WS.

00:00 Welcome to the Warrior School Podcast
01:04 Dealing with Injuries: Karson's Story
02:32 My Personal Injury Journey
06:06 Understanding the Causes of Pain and Injuries
10:28 Acute vs. Chronic Injuries
14:43 The Importance of Strength Training
25:45 Movement as Rehabilitation
28:51 The Role of Experience in Injury Management
35:27 Rehabilitation Strategies and Techniques
42:37 Identifying and Treating Common Running Injuries
43:33 Strengthening Feet and Lower Body for Pain Relief
46:01 Understanding Pain and Injury Mechanisms
47:11 Addressing Back Pain and Core Strength
48:57 The Importance of Strength Training
50:35 Dealing with Chronic Pain and Injuries
54:10 Empowerment Through Self-Rehabilitation
59:44 The Role of Practitioners in Pain Management
01:04:26 Encouragement and Support in Warrior School

Quotes from the Episode:

"Chronic shoulder pain often results from too much mobility without adequate stability, poor shoulder and thoracic spine mobility, or weak back muscles."
"Your foot wants to connect to the ground. Training barefoot strengthens your feet and improves overall body mechanics."
"Pain is a signal, not a barrier. It's information that guides necessary adjustments in your training."
"Knowing how to use your own body as a tool is empowering—you can train anywhere, anytime."
"We can't rely solely on practitioners to fix our pain. Movement, the right programme, and proper dosage are key."

If you're struggling with chronic pain or injuries, or you want to improve your training I invite you to check out Warrior School. I teach you how to train properly, move better so you can rehabilitate injuries, and build a strong body that you love.

Warrior School https://warriorschool.co/

Related podcasts

Episode 213: How to include mobility and flexibility into your training program to prevent injury and feel good when you train https://open.spotify.com/episode/69oKwuq0RRwYI4OCv20MS3?si=60cc1ecccd9b435a

Episode 147: What to do when things don’t go to plan (an update on my injury) https://open.spotify.com/episode/7sXBRA43QJJOv6lr2xycI6?si=a313778ee0ad48af

Episode 141: The resilience of the human body with physiotherapist Frances Brown https://open.spotify.com/episode/72ft22YzdhZ8QN8VRTPu5B?si=f7360572a6fb4ed7

Episode 130: How to move through pain and injury https://open.spotify.com/episode/3Q1gXGcjLUkEma9jInkXxf?si=2d305df455ba4b25

Episode 97: How to improve your relationship with pain and recover from an injury with physiotherapist Dave Leyland https://open.spotify.com/episode/7riUtxbZTjEsKc6WM93gEn?si=d4a3fdaa554248bd

Episode 304: Avoiding the start-stop cycle: maintaining motivation in your training Jul 27, 2024

Show notes

Today, I’m recordin’ from my car, fresh off a gym sesh. In this EP, I discuss how to stay engaged in your training and avoid the start-stop cycle. I talk about the balance between structure and novelty and how we need both to maintain our motivation. I provide strategies to help keep you engaged in your training.

Key Takeaways:

Setting clear, inspiring goals that keep you focused and driven.
How to listen to your body and adapt your training to fit your energy levels.
Combining structure and flexibility to make training sustainable.
The role of fun and novelty in keeping your workouts exciting.
Strategies for maintaining motivation and avoiding the start-stop cycle.
Embracing changes in your training goals and methods over time.
Understanding how mental engagement enhances physical performance.
Tips for preventing overtraining and maintaining long-term enthusiasm.
The benefits of having a supportive training environment.
Recognising and celebrating small wins to stay motivated.

Join the Conversation:

Instagram: Follow me @amykatebowe
Website: Visit Warrior School for more resources and information

Don't forget to subscribe, rate, and review the Warrior School Podcast on your favourite platform.

Time Stamp:

00:00 Welcome Back to the Warrior School Podcast
00:22 Gym Session Reflections
02:35 Training Goals and Challenges
05:12 Building a Training Foundation
09:31 Engagement in Training
19:03 Staying Motivated and Energised
26:25 Learning New Skills and Progress
35:16 Long-Term Commitment to Training
39:24 Final Thoughts and Farewell

Episode 303: Paint your own nude with Freyah Howland Jul 24, 2024

Show notes

In a world that often pits women against each other in a cycle of comparison and competition, it’s refreshing to find women and endeavours that celebrate individuality, creativity, and community. Freyah Howland the visionary behind Freyah Does Nudes (FDN), joins me on the pod to discuss her work of making women feel good in their skin.

In this vibrant, insightful conversation, Freyah shares her journey from a small town in Australia to running female empowerment events globally, where women paint their own nudes, embracing their bodies in a celebration of self-love and creativity.

Freyah is redefining what it means to embrace and love oneself. As she continues to expand her vision, the impact of her work will undoubtedly inspire more women to reclaim their bodies, express their creativity, and support each other in their unique journeys.

Key Discussion Points:

The inspiration behind Freyah Does Nudes (FDN) and its mission to empower women
The process of organising and conducting FDN events
Balancing the demands of a growing business with personal self-care and mental health
The power of creativity and community in fostering female empowerment
Freyah's plans for future international events and personal milestones

Timestamps:

00:00 - Introduction and Casual Banter
01:08 - Funny Clips and Social Media Moments
03:35 - Hometown Connections and Background
05:16 - Current Work and Female Empowerment Events
06:07 - Career Journey and Transition to FDN
12:37 - The Birth of Freya Does Nudes
21:37 - Growth and Challenges of FDN
27:00 - Celebrating Success and Community
28:15 - The Power of Vulnerability and Expression
30:04 - The Event Process Explained
33:32 - Challenges and Triumphs
43:36 - Managing Energy and Mental Health
56:25 - Looking Forward: Future Plans and Reflections

Key Quotes:

"The journey really starts as you're sending that photo. It’s different when you're taking a nude for yourself."
"I think it was really just the empowerment and a bit of a confidence boost."
"In essence, they're celebrating each other's personalities."

Resources Mentioned:

Freyah Does Nudes Instagram

https://www.instagram.com/fdn.events/

Upcoming FDN event details

https://linktr.ee/freyahmitchellhowland

Warrior School Podcast

https://open.spotify.com/show/5MNmJBCx0zjl0MrbN8s9vA?si=bd5590b20b734bf8

Warrior School

https://warriorschool.co/

Call to Action:

Follow Freyah Howland on social media for updates on Freyah Does Nudes.
Join the next FDN event to experience the empowerment of self-expression and community.
Subscribe to the Warrior School Podcast

Episode 302: Lessons from 300 Episodes Jul 20, 2024

Show notes

In this special episode, I share eight valuable lessons learned from producing 300 episodes of the WS pod. We'll explore the importance of repetition, practice, generosity, and self-reflection, and discuss how these lessons can be applied to your health and fitness journey and life.

Key Topics Covered:

1. The Power of Repetition:

Importance of putting in the work and reps.
The evolution from early episodes to finding my voice around episode 200.
The concept of needing years, not just weeks or months, to master a skill

2. Building Powerful Relationships:

How the podcast has helped me build meaningful connections in the health and fitness industry.
The value of relationships with inspiring women and experts who have contributed to the podcast.

3. Moving Away from Self-Absorption:

The impact of self-absorption on our ability to be generous.
Balancing self-absorption with generosity and seeking feedback.

4. Seeking Feedback, Not Just Recognition:

The importance of looking for constructive feedback over seeking constant praise.
The role of energy levels in how we perceive and seek feedback.

5. The Body of Work is the Point:

Emphasising the value of the practice, process, and body of work.
How focusing on the journey, rather than the outcome, leads to growth and success.

6. Thinking Better, Not Bigger:

The significance of aiming for better quality rather than just bigger results.
Applying this mindset to training and other aspects of life.

7. Creating Passion and Desire for Your Work:

The necessity of cultivating passion and desire in what you do.
Strategies for maintaining motivation and creativity in long-term projects.

8. Balancing Selfishness and Generosity:

Understanding when being selfish is necessary for self-care and energy.
Finding a balance between self-care and generosity towards others.

Resources Mentioned:

Join the Conversation:

Share your thoughts on this episode by leaving a comment below.
Follow me on Instagram for updates and behind-the-scenes content.

Subscribe & Review:

Subscribe to the podcast on Apple Podcasts or Spotify
If you enjoyed this episode, please leave a review on your preferred podcast platform. Your feedback helps me improve and reach more women.

Keywords: