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Welcome back to the Warrior School Podcast, Warrior Women! This is episode 298. We are on episode 12 of 14 in our countdown series, and we have three days to go. However, I’ve decided to pivot for episode 300. Instead of a live Q&A, I’m creating a "Best of 300" episode. I’ve spent the day revisiting our archives to pull out the most impactful moments from the past 300 episodes. It's a huge task, but a meaningful one.
In this EP, I dive into an important discussion inspired by a conversation Gary Vee had about the significance of consistency, progress, and the necessity to pivot when things aren't working. I encourage you to think about your health and fitness journey, assess the quality of your progress, and consider when it might be time to pivot to continue moving toward your goals effectively.
00:00 Introduction and Episode Update00:40 Reflecting on 300 Episodes02:21 The Importance of Pivoting05:37 Consistency and Progress10:27 Real-Life Examples and Advice19:00 Warrior School Testimonials31:34 Final Thoughts and EncouragementEpisode Highlights:
Episode 300 Pivot: Instead of a live Q&A, we're curating the best clips from the past 300 episodes. This process involves sifting through old episodes, transcribing them, and saving the best moments.Inspired by Gary Vee: Reflecting on advice from Gary Vee about the importance of pivoting when progress stalls. Consistency is key, but so is recognising when a change is needed.Reflection and Progress: Emphasising the importance of reflecting on your journey, measuring progress, and being open to making changes when necessary.Consistency and Quality: Discussing how consistency doesn’t mean doing the same thing repeatedly if it’s not working. It’s about making quality progress and knowing when to pivot.Building a Foundation: Encouraging listeners to reflect on their health and fitness journey. Have you been consistent? Are you seeing progress? If not, it might be time to pivot.Conversations on Change: Sharing insights from a conversation with Carson about the need for significant lifestyle changes to achieve big health and fitness goals.Key Takeaways:
Pivoting is Essential: If you're not seeing the progress you want, it's time to pivot. Adjust your strategy, but don't stop.Reflect on Your Journey: Regular reflection helps identify what's working and what's not. Use this to guide your next steps.Measure Quality Progress: Focus on the quality of your progress. Are you seeing improvements in your health and fitness? If not, consider a pivot.Consistency in Practice: Consistency is about showing up and putting in the work. It's not about doing the same thing over and over without results.Quotes:
"We need to focus on the quality of the progress that we're making. If we're not making progress, we need to pivot.""In the initial parts of building a foundation, we need to be consistent. We've got to do the same thing over and over until we've built that foundation.""Consistency is about showing up and putting in the work. It's not about doing the same thing over and over without results.""If we want big changes in our health and fitness, we have to change our whole life and mindset.""Reflect on your journey, embrace the pivots, and focus on making quality progress."Action Items:
Reflect on your health and fitness journey.Identify areas where you need to pivot for better progress.Stay consistent but be willing to adapt and change strategies as needed.Connect with Me:
<pre>• Website: https://warriorschool.co/• Instagram: https://www.instagram.com/amykatebowe/• Email: [email protected]</pre>If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.
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Show notes
**We are on episode 11 of 14, which means we have three episodes to go until we reach 300. If you have any questions that you want me to answer on our upcoming short and sweet Q&A episode, send them through! Send me a DM, send me an email, and I'll whack them on the list. I want you to join me live. **In this EP, I explore the intricate relationship between fashion and athletic performance.
Key TakeawaysVogue World Inspiration: The recent Vogue World show in Paris blended fashion and sport, sparking today's discussion.Enclothed Cognition: Clothing influences psychological processes and athletic performance.High-Quality Sportswear: Proper sportswear boosts confidence and readiness.Research Insights: Well-fitted sportswear enhances performance; overly revealing uniforms can detract from focus.Athlete Quotes: Serena Williams, Maria Sharapova, Simone Biles, and Flo Jo emphasize the impact of fashion on performance.Colour Psychology: Colours like red can enhance aggression and dominance, while blue promotes calmness.Practical Tips: Dress with intention, even when training at home, to boost confidence and performance.Personal Reflections: Updating your wardrobe to match body changes is crucial for comfort and confidence.Quotes"We dress to look good to feel good to perform good.""When we play to win, we train to win and we dress to win."
Resources:
Link to Warrior School – Learn more about our training programs and how we help women embrace the whole process.Subscribe to the Podcast – Never miss an episode! Subscribe on Apple Podcasts, Spotify, or your favourite podcast platform.Connect with Me:
Website: https://warriorschool.co/Instagram: https://www.instagram.com/amykatebowe/Email: [email protected]If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.
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In this EP, I share some harsh feedback from my coach about my attitude and obsession with results. It changed the way I trained and coached - shifting my focus from perfection in weightlifting to embracing the entire process. Over the last eight years, I learned to appreciate every part of the training process. This change not only improved my athletic performance but also my coaching approach. I emphasise the importance of loving the journey, not just the outcome, and adopting systems and mindsets that support quality progress.
00:00 Harsh Truths About Your Attitude00:35 Personal Journey: From Obsession to Realisation02:36 The Turning Point: Walking Away from Weightlifting03:21 Embracing the Process: Eight Years of Growth03:53 Warrior School: Teaching the Whole Process04:59 Sprinting Lessons: Overcoming Frustration08:28 The Importance of the Process11:38 Energy, Mindset, and Systems15:37 Falling in Love with Training17:26 Final Thoughts: The Practice is the PointQuotes from the Episode:
"Your attitude sucks. Your validation comes from weightlifting. It needs to come from the whole process.""The process is the point. The obstacles we encounter are the path to success.""You have to love the practice, the work, the training. If you do not love the process, you will not get the results you want."Books Mentioned:
The Obstacle Is the Way by Ryan HolidayAtomic Habits by James ClearThe Practice by Seth GodinMastery by Robert GreeneResources:
Link to Warrior School – Learn more about our training programs and how we help women embrace the whole process.Subscribe to the Podcast – Never miss an episode! Subscribe on Apple Podcasts, Spotify, or your favourite podcast platform.Connect with Me:
Website: https://warriorschool.co/Instagram: https://www.instagram.com/amykatebowe/Email: [email protected]If you found value in this episode, please leave a review on Apply podcasts or Spotify and share it with other Warriors.
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In this EP, I dive deep into the topic of joint pain and optimising tendon strength for women in their late thirties, forties, and beyond. I share my observations from working with women over the past few years, discussing the increased prevalence of conditions like plantar fasciitis, Achilles tendonitis, and shoulder injuries in this age group—especially during perimenopause.
The EP covers the anatomy of tendons, how they adapt to stress, and factors that affect tendon health, such as exercise, nutrition, and recovery. We'll also discuss the influence of hormonal changes during perimenopause on tendon health and provide practical advice for managing and preventing tendon issues.
If you’re experiencing joint pain or tendon problems, this EP is packed with insights to help you understand and optimise your tendon health.
Key Takeaways:
Tendons adapt to mechanical stress but require more time and proper loading compared to muscles.Hormonal changes during perimenopause and menopause can increase the risk of tendon injuries.Adequate nutrition, particularly protein intake, is crucial for collagen synthesis and tendon health.Progressive overload and appropriate rest are essential for strengthening tendons.Seek professional help if experiencing persistent tendon issues, and consider advanced treatments if necessary.
00:00 Introduction to Joint Pain and Tendon Strength
00:42 Types of Research: Quantitative vs. Qualitative02:00 Observations on Joint Pain in Women Over 4003:58 Understanding Tendons: Anatomy 10106:42 Factors Affecting Tendon Health08:25 Exercise and Training: Building Tendon Strength16:59 Nutrition's Role in Tendon Health18:16 Rest and Recovery: Essential for Tendon Repair19:04 Managing Tendon Injuries: Practical Advice29:05 Hormonal Changes and Tendon Health in Perimenopause32:56 Preventing Tendon Issues: Tips and Strategies33:44 Conclusion and SupportFor more resources and to stay connected, visit Warrior School.
Upcoming Events:
Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges.Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors.Connect with Me:
Website: https://warriorschool.co/Instagram: https://www.instagram.com/amykatebowe/Email: [email protected] -
Show notes
In this episode, I explore the critical importance of muscle mass for women. I discuss the optimal muscle mass needed, how to achieve and maintain it, and why it's essential for our health, including physiological, hormonal, metabolic, and mental. Highlighting recent research in women's health and fitness, I challenge traditional approaches focused on weight loss and reduced activity. Instead, I emphasise the 'more' approach—advocating for more muscle, more energy, more food, and more optimal training. I delve into the science of muscle growth, training strategies, the influence of age and hormones, and the importance of a well-rounded muscle-centric lifestyle.
00:00 Introduction: The Importance of Muscle Mass for Women02:58 The Vision: Health and Body Goals04:13 A New Approach: Adding More Muscle06:33 Defining Optimal Muscle Mass09:02 Understanding Muscle Composition and Averages13:03 The Role of Muscle in Overall Health19:02 Training and Nutrition for Muscle Growth24:09 The Science of Building Muscle36:53 Achieving and Maintaining Optimal Muscle Mass42:01 Conclusion: Steps to Build and Maintain Muscle
For more resources and to stay connected, visit Warrior School.
Upcoming Events• Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges.• Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors.
Connect with Me• Website: https://warriorschool.co/• Instagram: https://www.instagram.com/amykatebowe/• Email: [email protected]
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Show notes
This EP is the seventh in our podcast sprint series. I dive into the concept of 'movement' and its impact on creativity and personal growth. As I walk and talk, I reflect on how movement fuels my creativity and share updates from my life and Warrior School. I discuss my fascination with long-term vision, the importance of maintenance periods, and the cycles of change every seven years. I also introduce new projects within Warrior School, including structural changes, a new alumni program, and exciting upcoming events like challenges and a Fiji training immersion in 2025.
00:00 Introduction and Podcast Update00:23 The Power of Movement and Creativity01:50 Choosing a Word for the Year03:48 The Concept of Maintenance and Momentum05:09 Long-Term Vision and Goals06:52 Exciting Projects and Future Plans11:40 Warrior School Updates17:27 Warrior School Challenges and Events24:15 Personal Life and Renovations26:07 Conclusion and Final Thoughts26:31 Warrior School Testimonials
Key Topics Discussed
The Power of Motion and Creativity: Discover how movement fuels creativity and the benefits of incorporating physical activity into your daily routine.Personal Updates: A listener asked about what's new in my life, and I share some significant changes and future plans.Choosing a Word for the Year: Although it's mid-year, I'm choosing "movement" and "motion" as my guiding words for the remainder of 2024.Maintenance vs. Momentum: The importance of balancing maintenance phases with periods of growth and momentum in your training and life.The Seven-Year Cycle: An exploration of the seven-year cycle of change and its impact on our lives.Exciting Warrior School Developments: From new coaching structures to the creation of the Warrior Alumni Program, hear about the latest innovations.Upcoming Warrior School Challenge: Details on the next challenge starting September 2nd, focusing on finding your edges and pushing limits.Warrior School's First Training Immersion Event: Announcing a three-day training immersion event in Fiji, in June 2025.Personal Adventures and Renovations: Updates on my upcoming travels, family visits, and ongoing apartment renovations.Notable Quotes
"The motion and the movement really help my mind. It's where I come up with a lot of my creative ideas.""We thrive on forward momentum, the sense of being in motion, of progressing forward.""It's okay to go through times of maintenance or stagnation. Those times are great for reflection and restoring your vision.""The seven-year cycle offers us a chance for drastic change. It's a period of significant transformation in our lives."Upcoming Events
Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges.Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors.Connect with Me
Website: https://warriorschool.co/Instagram: https://www.instagram.com/amykatebowe/Email: [email protected] -
Show notes
In this EP, I take you on a walk with me as I share insights into how consistently practicing new skills, like training or business tasks, can make them feel less daunting. I also dive into an interesting conversation I had with a warrior about the anxieties of maintaining a training routine while travelling. We explore strategies for using one's body as a tool to create effective workout sessions anywhere, reinforcing the significance of foundational bodyweight strength training. The episode aims to empower you with confidence and knowledge to maintain your training regardless of your environment.
00:00 A Sunday Walk and Catching Up on Work00:40 Supporting Karson's Big Events02:50 Building Capacity Through Practice05:36 A Conversation with a Warrior08:18 Training While Traveling12:24 Using Your Body as a Training Tool19:12 Maintaining Consistency in Training22:20 Final Thoughts and Encouragement
Quotes:
"When we're starting something new, it feels really big and scary because we haven't done it before. But the more that we practice it, the more that we do it, we build that skill or that thing."Our body is a tool. No matter where I go in the world, I know how to use my own body."Resources Mentioned:
Creator Clubhttps://www.creatorclub.link/
Warrior Schoolhttps://warriorschool.co/
Connect with me
Website: https://warriorschool.co/Instagram: https://www.instagram.com/amykatebowe/Email: [email protected]Listener Questions
Question of the Episode: How do you adapt your training or work routine when you're travelling or facing interruptions? Share your experiences with us on social media using the hashtag #EmpowermentThroughMovement.Call to Action: If you found this episode helpful, please subscribe, leave a review, and share it with friends who might benefit from these insights. -
Show notes
In this EP, I share insights from a recent one-on-one coaching call focused on getting back on track, finding motivation, and regaining momentum. I've been havin’ many conversations with the Warriors about deeper goal setting, talking about the importance of big, specific, measurable, and time-based goals.
I also talk about the concept of periods of maintenance and momentum, explaining how to leverage both to achieve your visions - It's about embracing the process, discovering joy in new challenges, and putting ourselves on the hook to explore our true potential.
How are you going to put yourself on the hook for the second half of 2024?
00:00 Introduction and Coaching Call Insights01:18 Reconnecting with Your Vision01:51 Setting Big, Scary Goals02:55 The Power of Challenges in Warrior School04:20 Maintenance vs. Momentum06:58 Declaring Specific Goals09:51 Finding Your Fire16:33 The Joy of Sprinting27:22 Pushing to Your Edges30:53 Conclusion and Final ThoughtsFeatured on the ShowWarrior School
Related podcastsEpisode 287: How do I get back on track?Episode 284: Finding your fireEpisode 276: Maintenance versus momentum Episode 243: How do keep gong in moments or period of changeEpisode 237: How are you thinking about your goals?Episode 236: Readiness and delaying
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Show notes
Recording outside in the sunshine, I reflect on a quote I came across: "The secret of your future is hidden in your daily routines." This sets the stage for a chat about the significance of maintaining consistent daily habits, particularly in building a strong foundation for your metabolism, energy levels, and training.
I share insights from a recent coaching call where we discussed why your body craves consistency, especially at the start of a fitness journey. Establishing and maintaining consistent practices in eating, training, sleeping, and managing stress are crucial for developing resilience and flexibility over time.
Episode Breakdown:
00:00 Welcome to Episode 29001:31 Discovering Cosmos and Daily Routines02:28 The Importance of Consistency03:52 Building a Strong Foundation07:01 Consistency in Training and Nutrition12:11 Daily Routines for Future Success14:39 Final Thoughts on ConsistencyFeatured on the showWarrior School
Related podcast episodesEpisode 257: Unlocking the power of meal timingEpisode 253: Carb shortage SOS (overcoming insufficient intake) Episode 251: Breaking patterns and making confident training choices Episode 243: How to keep going in moments and times of change
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In EP 4/14 of our sprint, I explore the importance of self-expression, creativity, and individuality in transforming our fitness and lives. The conversation includes insights from studying influential female athletes, dancers, and even cultural icons like Marilyn Monroe.
Learn how to identify and harness your unique 'effect'—the blend of qualities that make you distinct. I'll share details about our themed Brunch Club and Mastermind event, which was designed to immerse the Warriors in the high-energy vibes of the 70s and 80s, fostering creativity and self-discovery.
Join me in creating your very own 'effect' and lifting your vibration to become more magnetic and confident in all areas of your life.
00:00 Welcome to Warrior School Podcast00:28 Owning the Movement: A Unique Approach02:32 Researching Female Athletes and Influences04:54 Studio 54 and the Birth of Brunch Club06:50 Themes of Self-Expression, Creativity, and Individuality09:15 Exploring High Energy Eras and Movements21:00 The Power of High Vibration and Energy26:52 Connecting the Dots: Personal Backstory29:20 Creating Your Effect: Lessons from Icons30:19 The Marilyn Effect: A Transformation on Broadway31:23 Defining Marilyn: Iconic Traits and Movements33:21 Marilyn Monroe: Master of Seduction36:47 Creating Your Own Effect37:14 Case Study: The Beyonce Effect38:29 Exploring Personal Identity and Effect45:51 Warrior School Testimonials: Personal Transformations50:22 Advice for New Warriors
Featured on the ShowWarrior School
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Show notes
This is Day 2 of the 20-day sprint - Episode 2/14! In today’s EP on the pod, we talk about the importance of refinement in training. I discuss the distinction between merely working out and truly training by paying close attention to our movements and slowing down. I highlight the significance of owning and refining each movement during warmups to maximise strength, stability, and results. I talk about considering your training intention, technique, and preparation so you can get more out of your training
00:00 Welcome to the Warrior School Podcast00:16 The Importance of Refinement in Training02:14 Slowing Down and Noticing Your Body04:06 The Power of Preparation06:04 Owning and Refining Movements09:16 The Own the Movement Framework12:34 Simplify and Refine Your Training17:29 Warrior School Testimonials22:12 Advice for New Warriors25:04 Celebrating Wins and Progress28:54 The Importance of Filming Your Training
Featured on the showWarrior School
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Show notes
Today's Ep. marks the beginning of our 14-episode podcast sprint over the next 20 days. Wild! We talk about regaining your rhythm and momentum, starting with a fascinating conversation with one of my warriors. She had been travelling and moving, feeling off-track, and asked how to get back into her routine. I share the framework I use to help warriors stay in the practice and maintain their baseline, regardless of their circumstances. Today’s focus is on reconnecting with your vision and breaking down goals to create structure and regain energy.
Stay tuned for 13 more solo episodes and join us live for the 300th episode!
00:00 Welcome to the Warrior School Podcast00:50 Getting Back on Track: A Warrior's Journey01:59 The Practice: Always in Motion02:40 Creating a Sustainable Training Plan07:39 Reconnecting with Your Vision10:31 Setting Specific Goals for Success16:07 Addressing Energy and Vision Problems18:41 Conclusion and Upcoming Episodes
Featured on the podcastWarrior School
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Show notes
In this EP of the Warrior School Podcast, I celebrate the upcoming 5th birthday of the podcast. That's right, on June 30th, the podcast turns five years old. Wild!! I’m launching an ambitious sprint to episode 300 to celebrate her fifth birthday and this milestone.
Reflecting on the journey of creating nearly 300 episodes over the past five years, I share how the podcast has evolved. From refining my speaking skills to creating clearer content and building stronger relationships, it's been a transformative experience. One key takeaway from this EP is the importance of consistent effort and energy. Just like in training, achieving long-term goals demands time, effort, and persistent dedication.
Exciting plans are on the horizon for the podcast. To mark this five-year milestone, I'm planning a live podcast recording. I invite you to join me as I embark on this 20-day sprint to episode 300 and let's see what's possible when we push ourselves!
In this episode, you’ll learn about:
The importance of celebrating milestones and setting ambitious goalsHow consistency and dedication impact long-term success.The parallels between podcasting and fitness in terms of refining skills and processes.Upcoming podcast plans include a live recording and enhanced video content.I invite you to create your sprint for the next 20 daysTag me I’m the EP. and share what you are sprinting towards over the next 20 days.
Warrior Schoolhttps://warriorschool.co/
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Show notes
In this EP, I welcome back the OG’s of the metabolic nutrition space, The Real Food Gangstas - Josh and Jeanne Rubin. This is Josh and Jeanne’s fifth or sixth time on the pod! In today’s EP, they share their insights on the importance of simplifying the healing process to reduce stress and complexity. This conversation dives deep into how lifestyle changes, light environment, and daily habits critically influence our overall well-being.
Early last year, a noticeable shift in Josh and Jeanne’s approach to their work emerged. Moving away from solely educational content, they began to simplify their message, focusing on straightforward and actionable healing strategies. Today, they introduce us to their 'Healing Hub' and 'Nourished Nervous System' programs, designed to foster new healthy habits and behaviours that reshape our biology and promote holistic health.
Key Takeaways:Importance of Lifestyle Factors:
Home environment, relationships, and professional situations play a significant role in the healing process.Small changes, such as walking after meals, can have a profound impact on health.Creating Space for Recovery:
Emphasising the necessity of making time for recovery, even with a busy schedule.Understanding that healing might not look perfect, but it’s essential to adapt and make the most of available time.Decluttering the Health Landscape:
Simplifying the approach to health by focusing on essential, manageable habits.Avoiding the chaos and stress often found in the current health and wellness space.Reshaping Experiences and Biology:
Developing new, healthy habits and behaviours to reshape daily experiences.Recognising that these changes in daily inputs influence hormonal balance, nervous system function, and overall health.Quotes:
"And some people say, well, I have five kids. You can't, I can't, you have to focus on the time you do have, you have to make that choice to do it. It might not look how you want it to, and it might not look how you think it should look. But you got to do it differently because what else can you do? You either stay on the same track and you break down or you start making changes and you show your kids how to do it differently.""We're saying, this is your story, and look at your day, your week. We need to start looking at the things in your life that you need to shift, that you have to adapt, that aren't working for you, that are working for you in a sense. Because really what we're doing is, we're creating new healthy habits and behaviors. We're reshaping your experiences, which reshapes your biology, because all of that in your day are the inputs that create the outputs in your hormones, your nervous system and everything."00:00 Welcome to The Warrior School Podcast with Special Guests01:54 The Evolution of Josh and Jeannie's Work in Metabolic Nutrition and Healing02:38 Diving Deep into the Healing Hub and Nourished Nervous System Program03:01 The Shift Towards Simplicity in Healing and Nutrition05:48 Josh and Jeannie Share Their Personal and Professional Transformations10:55 Exploring the Impact of Social Media on Health Education and Business15:11 The Power of Simplifying Healing and Embracing Personalised Health Strategies22:57 Navigating the Challenges of Social Media and Reconnecting with Authentic Healing31:12 The Journey of Unlearning and Reconnecting for True Healing37:43 Addressing the Emotional Body and the Importance of Starting the Day Right39:36 The Impact of Blue Light on Your Morning Routine40:49 Creating a Healthier Morning Routine42:04 Shifting Focus: From Supplements to Habits44:01 Introducing the Healing Hub: A Community for Change51:57 The Power of Simplicity in Healing01:03:05 The Importance of Environment and Energy in Healing01:13:37 Simple Steps to Transform Your Health01:15:23 Joining the Healing Hub and Concluding Thoughts
Featured on the ShowPrograms Mentioned:
Healing HubNourished Nervous System
Connect with Josh and Jeannie Rubin:
Website: East West HealingInstagram: @realfoodgangstas
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Show notes
This episode is inspired by Nikita - one of the Warriors. It is dedicated to her and all women who are trying to find their fire so they can chase their vision and goals. I talk about the necessity of building an unwavering belief and overcoming obstacles like energy depletion and fear. Throughout, I emphasise the importance of ‘putting a fire in your belly’ and the value of setting big goals—not for the sake of outcomes but for the transformative journey they provoke.
I reflect on my personal experiences, including Olympic weightlifting, to illustrate the power of motivation, visualisation, and maintaining baseline standards in achieving one's desires. I encourage you to recognise your worth, confront fears, and chase your dreams - go FIND YOUR FIRE!!!
00:00 Welcome to the Warrior School Podcast00:09 Finding Your Fire: The Journey Begins00:18 Dedication and Purpose: Lighting the Fire Within01:02 The Essence of Desire: Wanting More and Finding Fire03:49 Overcoming Obstacles: Energy and Fear05:19 Harnessing the Power of Vision and Belief08:21 The Transformation Journey: From Fear to Fire11:18 Empowerment Through Choice: Crafting a Vision14:56 Facing Fear with Fire: The Path to Mastery16:36 Conclusion and Encouragement
Featured on the showWarrior School
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Show notes
In this Ep of the WS Podcast, I discuss the profound impact preparation has on helping you achieve your desired body composition. I talk about two different types of perpetration and the various aspects of it, from routine tasks to facing new challenges. I highlight the importance of being prepared to adequately nourish the body so you have the energy to chase your goals.
Key Takeaways
00:00 Welcome to the Warrior School Podcast00:15 A Day in the Life: Podcasting, Coaching, and Personal Growth04:19 The Power of Preparation: Beyond Food06:26 Diving Deep into Preparation for Health and Fitness10:33 The Art of Meal Prep: Strategies for Success26:13 Embracing the Preparation Journey in All Aspects of Life28:42 Mastering Preparation: The Key to Success28:52 Karson's Race Prep: A Journey of Firsts30:26 The Art of Public Speaking: Conquering Fear with Preparation32:28 The Power of Preparation: Physical and Mental Readiness35:53 Embracing the Food Journey: A Path to Energy and Results42:09 Warrior School Testimonial
Featured on the showWarrior SchoolAlex Hormozi Podcast on preparation
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Show notes
EP 281 of the Warrior School podcast marks the conclusion of a five-part series focusing on how you should approach exercise, fitting it into your life in a way that aligns with your unique body and goals.
The EP highlights the importance of individualisation, flexibility, and fun in fitness. I emphasise the need for a strong foundation in strength training, cardiovascular health, and nutrition, regardless of specific goals.
I invite you to apply to join Warrior School if you need leadership and support with your heath and fitness. To learn more about Warrior School click here.
00:00 The Final Episode of Our Series00:45 Sharing and Feedback05:22 Diving Into Individualisation in Women's Exercise05:53 Exploring the Importance of a Strong Foundation08:06 The Power of Individual Goals and Hybrid Training10:10 Creating a Personalised Training Strategy16:19 The Joy and Challenge of Pursuing Fitness Goals29:20 Invitation to Join Warrior School for Personalised Support33:09 Warrior School Women Share Their Transformative Journeys
Related podcast episodesEpisode 280: How should women approach exercise? [part 4: sprint interval training & plyometrics] Episode 279: How should women approach exercise [part 3: cardiovascular training] Episode 278: How should women approach exercise [part 2: strength training]Episode 277: How should women approach exercise [part 1: the guidelines]Episode 250: Elevate your training by embracing ease and joyEpisode 214: Playing to win
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Show notes
In today’s Ep, we are talkin’ all about sprint interval training and plyometrics. This is part four of our five part series on ‘how to approach exercise’. I share my excitement about nearing the 300th episode milestone of the podcast (which is blowing my mind. I talk about about the concept of 'finding your fire,' a metaphor for the drive and passion needed to achieve substantial body composition changes and to embrace aggressive, high-intensity training methods such as sprinting and Olympic weightlifting. I reflect on the importance of mindset, the need for a strong foundation, and the role of high-intensity training in achieving body composition goals.
00:00 Welcome to Warrior School: The Journey to 300 Episodes01:30 Igniting the Fire Within: The Power of Grit and Determination03:29 Embracing Aggression: Lessons from Sprint Training and Olympic Weightlifting05:34 Overcoming Self-Doubt: The Mental Battle of Training11:37 Building a Strong Foundation: The Importance of Consistent Training17:53 Integrating Sprint Training: A Guide to Enhancing Performance24:51 Mindset and Adaptation: The Key to Pushing Your Limits27:26 Igniting the Fire Within: The Power of Goals and Vision28:28 The Journey to Feeling Amazing: A Warrior's Wedding Prep29:26 Rekindling the Vision: Staying True to Your Goals32:48 The Essence of Training: Finding Your Fire36:21 Warrior School Testimonials
Related podcast episodesEpisode 229: Is training hard bad for female hormones and healthEpisode 227: The best sprint intervals for metabolic health and fat lossEpisode 186: How should I approach training [exercise prescription for strength, HIIT and plyometrics]Episode 184: The power of plyometrics on body composition and metabolic health
Featured on the showWarrior School
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Show notes
In today’s EP, we focus on cardiovascular training and how to incorporate it into your training routine. I share group coaching call on improving aerobic capacity and the benefits of High-Intensity Interval Training (HIIT), offering insights into aerobic vs. anaerobic training, energy systems, and how to fit HIIT alongside strength training.
Key Takeaways:Understanding Energy SystemsAerobic vs. Anaerobic TrainingCommon misunderstandings about High-Intensity Interval TrainingIncorporating HIIT and SIT into your trainingCreating your training strategy00:00 Welcome to the Warrior School Podcast: Navigating Exercise00:52 Diving Deep into Cardiovascular Training00:59 Exclusive Group Coaching Insights: Aerobic Capacity and HIIT07:37 Understanding Energy Systems: Aerobic vs. Anaerobic19:30 Practical Guide to Aerobic Thresholds and Training Zones30:58 Anaerobic Training Explained: Beyond the Basics40:19 Unlocking the Benefits of High-Intensity Training for Women Over 4044:05 Incorporating HIT and SIT into Your Routine: Practical Tips52:00 Navigating the Path to Sprinting: A Gradual Approach01:02:00 Warrior School Testimonials
Related podcast episodesEpisode 279: How should women approach exercise [part 2 cardiovascular exercise]Episode 207: The importance of a well-balanced exercise program with Libby WescombeEpisode 185: HIIT training for fat loss and metabolic healthEpisode 186: How should I approach training [exercise prescription for strength, HIIT and plyometrics]
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Show notes
I share the first part of a five-part series focused on how you should approach exercise, specifically addressing the crucial role of strength training in creating the body you want. I debunk myths about fitness post-40, presenting a new, empowered approach that prioritises strength, energy, and confidence over traditional diet and exercise narratives. I discuss adapting exercise to your current life stage, and highlight that change is not only possible but achievable through strategic, informed strength training and self-prioritisation.
Key Takeaways:Strength Training is Essential: Strength training is highlighted as a cornerstone for women's fitness, particularly in the context of hormonal changes and body composition shifts that occur in the late thirties and beyond.
Navigating Through Noise: The episode discusses the importance of cutting through the fitness industry's 'noise' and focusing on strategies that offer clear, actionable guidelines tuned to women's unique physiological needs.
Old Game vs. New Game: A comparison is drawn between outdated fitness ideologies focused on weight loss and restriction ('Old Game') versus a more holistic approach ('New Game') emphasising strength, energy, and confidence.
Prioritising Health and Fitness: The importance of making one's health and fitness a top priority to maintain energy, functionality, and the ability to lead a full life is underscored
00:00 Welcome to the Warrior School Podcast: Women and Exercise00:50 The Power of Strength Training for Women00:54 Navigating the Noise in Women's Health and Fitness01:20 Embracing Change: Fitness Beyond Your 40s03:39 Old Game vs. New Game: A Fresh Approach to Fitness04:38 Living Big: The New Game of More09:26 Prioritising Health and Fitness for Energy and Power12:10 Creating an Environment for Success17:40 Owning the Movement: Beyond the Gym22:06 The Essentials of Strength Training27:50 Building a Foundation: The Importance of Body Weight Training36:47 Designing a Training Program That Works for You38:35 Training Needs for Females: A Comprehensive Guide39:00 Customising Your Training: Athletes vs. Strength Focus40:42 Creating Your Vision: The Foundation of Fitness Success42:18 Adapting Training to Your Current Season of Life43:27 Building Your Foundation: Starting with Strength Training46:12 Advancing Your Training: Lifting Heavy and Building Muscle57:46 Warrior School Testimonials: Transformations and Triumphs
Related podcast episodesEpisode 273: Q&A Special Part 2 (timestamp 19-minutes)Episode 262: Transforming your training with Own the Movement WorkshopEpisode 233: How heavy should I be lifting to get stronger and build the body I love?Episode 207: The importance of a well-balanced exercise program with Libby WescombeEpisode 172: Strength training 101Episode 158: My tops tips and tricks to help you lift more weightEpisode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe Episode 114: The key to taking your training to the next levelEpisode 105: How to confidently choose the right weights in your trainingEpisode 104: Why you’re not making progress in your training with Libby WescombeEpisode 89: How to train hard in a respectful way
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