Episodes

  • Show notes

    The other day, a woman reached out to me with a question:

    “How much of your body aesthetic is your body type versus the training moves you do? I’ve always admired your graceful, yet strong physique, and many of the women I see in the gym don’t have that. There’s only one girl in particular who does, and she’s like 20! I also don’t have that. I’m training pretty consistently, but my body isn’t responding how I want it to. I’m not happy with how it looks. What exercises can help with that and what role does body fat have? Most of the women I see are too lean for what I want"

    I recorded my answer in the seat of my car before doin’ my sprints on Saturday.

    Key takeaways:

    Why you should watch the women you admire train and moveThe importance of proper training techniques “Training ugly" versus "training beautiful"Why the quality of your movement is just as important as how much weight you're liftingThe role of genetics and targeted training in shaping physiqueEnhancing specific physical attributes through targeted trainingThe most important things when it comes building the body you love

    If you want to learn how to train to get your dream body you've gotta come and check out the 'Own The Movement Workshop'. i'll teach you exactly what you need to know to build a beautiful, graceful and strong body. To learn more about it click here.

    Own The Movement Workshop

    Warrior School

  • Show notes

    In this EP, I sit down with my good friend and biz coach Ruby Marsh, to explore the concept of doing business, health and fitness, and life 'your way'.

    A few months ago we were havin' a conversation about our podcasts. Ruby's theme for her podcast this year is ‘doing biz your way’. When I heard it I thought, YES, I’ve gotta get her on to talk about this idea. So, we delve into her "your way" concept, what it means and how it applies to biz, health, fitness and life.

    Key Takeaways:Where this idea came from and why Ruby made it her theme for her podcast Why doing business and personal endeavours 'your way' will help you be sustainable and successfulThe importance of understanding and applying your values and vision in your work and lifeThe challenges and rewards of stepping away from ‘conventional paths’ to pursue ones that are more aligned with your beliefs and desiresRuby shares her journey and experiences in coachingThe significance of energy in sustaining long-term goals and objectives, both in business and healthWhy we need to trust our instincts and pursue paths that resonate with our individuality, rather than conforming to societal expectations or pressures

    True to You Podcast

    Creator Club

    **Related episodes **

    Episode 161: How to build more confidence through character design and brand with Ruby Marsh

    Episode 94: Turning pro in your training through fearless boundary setting with Ruby Marsh

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  • Show notes

    Today, my guest is Amy Boadle - a dedicated mother of three and a passionate business owner who thrives on setting and achieving goals. She is the proud owner of Willow Fit, a biz dedicated to empowering women through personalised training and coaching.

    In today’s episode, Amy shares her journey of balancing motherhood, entrepreneurship, and training, as well as what "playing to win" means to her in all of these areas.

    Key Takeaways:

    How Amy champions the concept of 'playing to win’ in her life, work, and trainingHow she pushes herself to overcome challenges and achieve long-standing goalsHer journey preparing for a triathlon, overcoming initial barriers with structured cardio training, and mastering her running pace.How she managed her stress levels and adapted training routines during her triathlon trainingAmy emphasises the importance of reframing thoughts and establishing solid plans to tackle daunting goals, drawing inspiration from her journey as a mother and business owner.She highlights the significance of adapting training routines according to stress levels and committing to this approach for lifelong well-being.Amy celebrates milestones like mastering strict pull-ups and looks forward to refining her nutrition strategy and improving running speed in 2024.Featured on the show

    Willow Fit

    Warrior School

  • Show notes

    In today's episode, I have Kate Gordon back on the pod! From setting big goals to navigating the complexities of a non-monogamous relationship, we explore the diverse landscapes of personal growth and connection. We talk about how we can play to win in women’s health and fitness and we unpack the importance of mindset shifts, conscious decision-making, and maintaining a health-focused lifestyle in fostering fulfilling relationships.

    Key Takeaways:

    Kate’s perspective on ‘Playing to Win’ in Women’s Health and Fitness.Kate’s journey from competitive CrossFit athlete to preparing for motherhood,How her training has evolved.The importance of setting big goals and the mindset shift needed to achieve them.The concept of assuming identities and their impact on behaviour and decision-making.The power of positive affirmations in personal and professional relationships.Kate’s experience with her non-monogamous relationship and how it contributes to her long-term relationship goals.The challenges and benefits of unconventional relationship structures.Kate’s upcoming mentorship program launch and her nutrition coaching program.The importance of visualising relationship goals and fostering authenticity and open communication for satisfaction and fulfilment.What’s on for Kate in 2024?Featured on the show

    Kate Gordon Instagram

    CFK Nutrition

    Warrior School

    Related podcast episodes

    Episode 118: Finding Crossfit, gaining weight and falling in love with what her body can do with Kate Gordon

  • Show notes

    In today’s Ep, I talk about my journey of overcoming chronic back pain and discovering the importance of proper training techniques. I introduce the "Own the Movement" principle and talk about the "Own the Movement" workshop, a four-week intensive program designed to transform your approach to training and help you achieve your fitness goals.

    Key Takeaways:

    The importance of building a strong foundation and meeting movement standards before progressing.The significance of mastering movement quality for achieving transformative results in training.Introduction to the "Own the Movement" workshop, offering live coaching calls, personalised feedback, and a comprehensive framework for mastering movement.Emphasis on improving strength, technique, mobility, and body awareness while fostering a deeper connection to the body.Registration details for interested women to join the upcoming workshop and embark on their journey to owning the movement

    Learn more about the Own The Movement Workshophttps://amykatebowe.ck.page/2de94049c8

    Warrior Schoolhttps://warriorschool.co/

    Episode 259: Own The Movement: A paradigm shift in women’s traininghttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000647766309

  • Show notes

    In today's episode, we explore the timeless concept of 'Savoir Faire' (which means know how to do). Drawing inspo from Louis Vuitton's legacy of quality and innovation, as well as James Bond's suave adaptability, I uncover the profound relevance of savoir faire in navigating our health and fitness journeys. I dissect the essence of savoir faire and share how to apply its principles to your life.

    Key Takeaways:

    Understanding the essence of savoir faire: Learn how savoir faire embodies competence, experience, and expertise, shaping decisions and actions in various fields.The legacy of Louis Vuitton: Discover how Louis Vuitton's journey from the 18th century to becoming a leader in luxury fashion exemplifies savoir faire and its enduring impact.Applying savoir faire in health and fitness: Explore the significance of savoir faire in women's health and fitness journeys, bridging the gap between knowledge and effective implementation. James Bond analogy: Uncover parallels between James Bond's suave adaptability and the need for women to master savoir faire in navigating diverse health and fitness environments.Building savoir faire skills: Learn about key skills essential for developing savoir faire, including tactical, physical, diplomatic, improvisational, reconnaissance, awareness, clarity of mind, and intuition. Cultivating confidence and precision: Discover practical strategies inspired by James Bond's approach, such as training for specific situations, carrying essential tools, establishing confidence-instilling routines, and acting with precision and observation.Embracing the journey to mastery: Understand that mastering savoir faire is a process of continuous learning, practice, and refinement, ultimately empowering women to excel in health, fitness, and all aspects of life.Featured on the show

    The homeless boy who invented Louis Vuitton (youtube video)

    What is Savior Faire? (youtube video)

    James Bond

    Warrior School

  • Show notes

    Have you ever wondered if there's a way to achieve your goals in less time?

    Whether it's about improving your health, fitness, or makin' gains in your personal or professional life, the idea of accomplishing more in less time is certainly enticing, right?!

    In this episode, we'll explore various insights and strategies to help you optimise your efforts and make impactful changes efficiently.

    Key Takeaways:

    Building a Strong Foundation: Recognise the importance of laying a solid groundwork, especially in areas like health and fitness, which often require time and consistency.80/20 Rule and Parkinson's Law: Understand the principles of the 80/20 rule, emphasising the significance of identifying high-impact actions, and Parkinson's Law, highlighting the need for efficient time management.Action Audit: Regularly assess your actions and their effectiveness through an action audit to ensure alignment with your goals and make necessary adjustments.Small Moves vs. Big Moves: Determine whether you should focus on small, consistent actions to build a foundation or make bold, decisive moves for quicker results, depending on your current circumstances.Five-Step Framework: Utilise a structured framework involving goal setting, evaluation of current actions, identification of necessary changes, decision-making regarding small or big moves, and conducting action audits to streamline your efforts and achieve results efficientlyFeatured on the show

    The Life Coach School Podcast By Brook Castillo - Action Audit Podcast

    Creator Club

    Warrior School

    Related podcast episodes

    Episode 246: How to change your body and life in a year

    Episode 237: How are you thinking about your goals

    Episode 228: How long does it take to actually get results

  • Show notes

    In today’s episode, I explore the transformative power of embracing movement not just as a means to an end but as a beautiful practice in itself. As someone who's spent years in the realm of fitness and health, I've observed a recurring theme: the relentless pursuit of aesthetic perfection often overshadowing the joy and elegance of the training process.

    In today's conversation, I will unpack this paradigm and uncover a refreshing approach that prioritises skill, intention, and fluidity in our workouts. We'll also explore how this concept extends far beyond the gym, influencing the way we carry ourselves in everyday life.

    Key Takeaways:

    The importance of making the training process itself beautiful and enjoyable.Prioritising skill acquisition over solely focusing on aesthetic outcomes.Recognising the disconnect between desiring a beautiful body and engaging in training lacking elegance and fluidity.Introducing a comprehensive framework for owning the movement to enhance training practices.Extending the concept of owning the movement beyond the gym to encompass daily movements and posture.Highlighting key elements such as intention, flow, fluidity, control, and body awareness in mastering movement.Drawing analogies with dance, gymnastics, and sprinting to underscore the importance of technique and efficiency.Emphasising the notion of "earning the ease" through focused effort and mastery of movement fundamentals.Join a cohort-based course focused on owning the movement for transformative changes in your training practice and overall well-being.Featured on the show

    Warrior School

  • Show notes

    Today's hot topic delves into the challenge of meeting your protein goal, particularly when it seems like an overwhelming amount of food. In this episode, I tackle a common question about strategies for hitting protein targets, especially for those striving to build muscle.

    Key Takeaways:

    Common struggle of meeting protein goals, particularly when it feels overwhelming.The importance of basing protein goals on lean muscle mass.How to gradually increase protein intake for a smoother adaptation.Factors Affecting Protein Consumption.Strategies for Increasing Protein Intake.Optimising Meal Composition.Layering in Protein Increases.A systematic approach to gradually adjust portion sizes and meal compositions.Featured on the show

    Warrior School

    Episode 253: Carbohydrate shortage SOS (overcoming insufficient intake)

  • Show notes

    In this episode, I delve into the often overlooked aspect of nutrition: meal timing. I explore the significance of front-loading your day, optimising carbohydrate intake, and enhancing energy stability through strategic meal planning.

    What you'll discoverThe phased-based approach to meal timing within Warrior School's framework.Benefits of front-loading calories, especially focusing on breakfast and lunch.Role of carbohydrates in fuelling performance and metabolic health.Practical tips for timing carbohydrate consumption, particularly around training sessions.Actionable steps for maximising the benefits of front-loading caloriesAn example of how to front-load calories and carbsFeatured on the show

    TED's secret to great public speaking

    How to speak so that people want to listen

    Elon Musk, by Walter Isaacson

    You Could Make This Place Beautiful, a memoir by poet Maggie Smith

    Your Blueprint for Pleasure: Discover the 5 Erotic Types to Awaken—and Fulfil—Your Desires by Sexologist Jaiya

    Related podcast episodes

    Episode 253: Carbohydrate shortage SOS (overcoming insufficient intake)

  • Prue and I crossed paths during our Masters in Dietetics over a decade ago. She has worked as an accredited practicing Dietitian in Australia for the past 11 years. In 2017, she founded What's Prue Cooking.

    Prue is committed to simplifying the intricate world of family nutrition. She introduced her groundbreaking 12-week Family Nutrition Transformation Program at the end of 2023. With a focus on practical and sustainable transformations, Prue's mission is to empower busy families and leave a lasting impact on their well-being.

    In today's episode, we delve into managing meal times and feeding your family. Our discussion covers nurturing children’s relationships with food during meals and effectively handling fussy eaters. Prue generously shares some frameworks to transform meal times. Trust me; Prue is someone you'd want at your dinner table!

    Here are some key takeaways:

    Family Nutrition Transformation ProgramChallenges in Family NutritionSimplifying ChallengesMeal Planning TipsMealtime ConflictsManaging Busy Lifestyles

    Learn more about Prue's 12-Week Program: Family Nutrition Transformation Program:

    Website: www.whatspruecooking.com.auInstagram: @whatspruecookingFacebook: What's Prue Cooking
  • Show notes

    In today's Ep, I talk about the potential of caffeine to power up your training and performance. I talk about how caffeine stimulates fatty acid release, aiding fat utilisation during exercise, and increases calcium content in muscles, leading to improved muscle contractions I share the recommended dosing and when to take that hit of caffeine before training or a race.

    What you'll discoverWhy I drink coffee when I trainCaffeine's Impact on PerformanceResearch-Backed Benefits of CaffeinePerformance Improvement and DosingCaffeine's Effects on Fat Utilisation and Muscle ContractionsConsiderations and Personal Experience with caffeine Featured on the show

    Warrior School

    Conquer your first strict pull-up mini course

    Effect of Caffeine Supplementation on Sports Performance Based on Differences Between Sexes: A Systematic Review

    Caffeine and Exercise Performance: Possible Directions for Definitive Findings

    International society of sports nutrition position stand: caffeine and exercise performance

  • Show notes

    In today's Ep, we're delving into a vital aspect of your health and training that often goes unnoticed—I'm gunna call her: 'sixth vital sign' - your grip strength. In a world where biomarkers dictate our well-being, this one might just be the game-changer, especially as we age. Intrigued?!

    What you'll discoverDefining BiomarkersWhy Grip Strength MattersResearch-backed BenefitsIt's effect on overall healthBuilding Your Grip StrengthFactors Affecting Grip StrengthFeatured on the show

    Warrior School

    Conquer your first strict pull-up mini course

    Related podcast episodes

    Episode 255: Conquer your first strict pull-up (a course by Warrior School)

  • Show notes

    In this latest episode, we're diving into the third theme that emerged from recent strategy calls – the challenge many warriors face with energy, particularly due to a carb shortage. The Ep sheds light on how insufficient carb intake, especially in the morning and around training, is impacting energy levels and overall well-being.

    I discuss the critical role of carbs in providing energy during exercise, fuelling the brain, and preserving muscle mass. Despite the spotlight on protein, we need to strike a balance. The research emphasises that "Fat is burned in a carbohydrate flame," underlining the importance of carbs in the game of women's health and fitness.

    I share a three-phase strategy to address this issue:

    Self-Check: Evaluate your carb intake – grams, timing, and types. Ensure you're meeting the minimum requirements.Strategic Increase: Gradually up your carb intake, focusing on balance, especially at the start of the day. A nutrient-dense morning meal can make a big difference.Timing Matters: Fine-tune carb intake around workouts to optimize performance. Fueling properly before and after sessions is key.Featured on the podcast

    Warrior School

    Conquer your first strict pull-up mini course

    ROAR, by Dr. Stacy SIms

    Clinical and biochemical characteristics of high-intensity functional training (HIFT) and overtraining syndrome: findings from the EROS study (The EROS-HIFT)

    Recreational female Crossfit athletes and low energy availability

    Related podcasts

    Episode 144: Q&A special Part 2

  • Show Notes

    In this episode, I uncover the significance of Communication, the second theme arising from recent coaching calls. Drawing from a decade-long fascination with the topic, I explore its pivotal role in our health and fitness journey.

    Key takeaways:Communication as the Pulse: I emphasise the role of communication as the pulse of any relationship, especially in health and training journeys.Coach-Client Dynamics: I highlight how frequent communication enhances trust and shapes the coach-client relationship.Impact on Health Goals: Effective communication significantly influences success in health and training goals. Regular pulse checks ensure better guidance and support.Broader Relationships: Communication's importance extends beyond coaching, impacting family, friendships, and partnerships. It builds a robust support system for overall well-being.Featured on the podcast

    Warrior School

    Conquer your first strict pull-up mini course

    Esther Perel

    Brené Brown

  • Show notes

    Do you ever struggle with maintaining consistency in your training? Feel trapped in a repeating pattern you're just itchin’ to break? Well, you're not alone.

    In the upcoming three episodes, I'll be sharing invaluable insights from recent strategy calls with the Warriors.Today kicks off the series, focusing on breaking patterns and boosting confidence in your training.

    Here's a sneak peek at what we'll cover:Inconsistency and Energy Stacking: Dive into a Warrior's journey, unravelling the challenges tied to consistency and the intricate dance of physical, mental, and emotional energy.Mindset Shift and Simplified Choices: Explore a mindset shift tailored for those caught in the all-or-nothing cycle, suggesting simple, goal-aligned activities to reignite motivation.Three-Step Strategy: Awareness, Mindset Shift, and Lifestyle Changes: Discover the transformative power of creating awareness around energy stacking, making a mindset shift, and embracing lifestyle changes for a consistent and fulfilling fitness journey.Decision-Making Checklist: Learn a quick checklist to guide your training decisions, emphasising the importance of showing up, staying curious, and making adjustments when needed.Bonus Insights: Unpack post-holiday training challenges, addressing stress management, nourishment, and optimal movement on non-training days.

    Curious to explore mindset challenges and rediscover the joy of training? Join me in the next EP as we delve into the realms of energy, curiosity, and variety.

    Featured on the show

    Warrior School

    Conquer your first strict pull-up mini course

    Esther Perel's 'Where Shall We Begin: A game of stories'

    Related podcast episodes

    [Episode 170: How to know if you should workout or take a rest day the importance of energy stacking)

  • Episode 250 baby! Today, I share some recent experiences and get into the exciting details of what's coming up next inside WS and my world. I give you the BTS look at the new WQ Forge and Form Challenge and share how you can bring more ease and joy to your training this year.

    Main Takeaways:Challenges as Lateral Connection: I see these challenges as more than just fitness goals. They're a way for us warriors to connect, share our wins, and enjoy the journey together.Balancing Structure and Novelty: We all crave structure, but we also want our training to be fun. Finding that balance between stability and playfulness is the ongoing challenge.Understanding the Craving for Change: I've noticed that the desire for change often comes from an energy deficit—both physically and mentally. Recognising and addressing this is key for sustainable progress.Evaluating Energy Levels: Low mental and emotional energy can impact our workouts. It's essential to recognise and address mental load and stress for consistent training.Importance of Environment: Whether you're working out at home or in a gym, your training environment matters. It can significantly influence your motivation and focus.Creating Personal Challenges: I encourage you to design your own 10-week challenges. Start with a baseline routine and add in elements that challenge and excite you.Year of Ease and Effortlessness: Let's make this year about bringing more ease, effortlessness, and enjoyment into our health and training. It's all about more energy, clear plans, and professional guidance.Exciting Developments: I've got some exciting projects in the works, including the Warrior Foundations course. It's designed for a cohort experience, focusing on interaction, lateral connection, and live learning.Featured on the show:

    Warrior School https://warriorschool.co/

  • In this episode, I shared updates on upcoming plans for Warrior School, including new additions like circles, live events, and frameworks. Despite intense planning, not everything was completed due to unforeseen challenges. Reflecting on the project, I considered what worked, what didn't, and the next steps.

    Looking forward to 2024, I shared three impactful thoughts, touching on relationships, simplicity in health concepts, and the importance of personal transformation for achieving goals.

    The main focus was on perimenopause as a tipping point in women's health, exploring neurological rewiring and its impact on long-term health. I discussed Lara Briden's insights, emphasising that perimenopause is a natural phase that shouldn't inherently be symptomatic.

    Digging into the research, I highlighted the neurological origins of perimenopausal symptoms and their potential links to neurodegenerative diseases. The critical role of estrogen in regulating brain systems was emphasised, and I provided insights on how strength training and nutrition tailored for women in their 40s and 50s can be a game-changer.

    The key takeaway is that perimenopause is a pivotal moment for women to optimise their bodies, with strategic eating, purposeful training, and prioritizing self-care. It's time to embrace a revolutionary approach to women's health and fitness, seizing the moment and playing to win.

    What you'll discover:

    Warrior School updates: Circles, live events, and frameworks.Reflection on project planning challenges and lessons learned.Introduction to the Warrior Queen Challenge: Forge and Form.Thoughts for 2024: Relationships, simplicity in health concepts, personal transformation.How Perimenopause is a tipping point in women's health.Neurological symptoms during perimenopause and their potential links to neurodegenerative diseases.The role of estrogen in regulating brain systems.Strength training and nutrition as game-changers for women in their 40s and 50s.Embracing a revolutionary approach to women's health and fitness.Invitation to Warrior School.

    Featured on the podcast:

    Lara Bridenhttps://www.instagram.com/larabriden/

    Period Repair Manualhttps://www.larabriden.com/period-repair-manual/

    Hormone Repair Manualhttps://www.larabriden.com/hormone-repair-manual/

    Article: Perimenopause as a neurological transition state https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9934205/

    Warrior Schoolhttps://warriorschool.co/

  • Show notes

    Last year, I hosted two training challenges within WS. The second one, dubbed Warrior Queen 2.0: Play to Win, concluded in November. This challenge revolved around mastering the game. Warriors selected their preferred level to play, each tier featuring specific tasks for completion. These tasks earned them points, and there were additional bonus points up for grabs.

    In today's episode, I'm joined by Warrior Meghan Meredith, making her second appearance on the podcast. Meghan delves into her journey during Warrior Queen 2.0: Play to Win, sharing the hurdles she encountered and how she conquered them. She highlights her wins over the 10-week challenge and discusses her anticipated ventures for 2024.

    Key Insights include:

    Meghan's interpretation of playing to winHer initial thoughts on the WQ challenge presentationThe level she opted to engage in and her reasons behind itDetails on the tasks involved in her chosen levelThe challenges faced throughout the 10-week journey and her strategies to overcome themHer overall achievements during the periodMeghan’s most significant lesson learned and achievement during these ten weeksHer enthusiastic outlook for the year 2024Featured on the show

    Warrior Schoolhttps://warriorschool.co/

    Related podcast episodes

    Episode 175: Squatting 190lbs, deadlifting 210lbs and learning to respect her body with Meghan Meredith

  • Show notes

    Happy New Year Warrior!

    How was your 2023? What did you set out to do this year?Did you do it?If you did, did you claim your win and celebrate yourself?If you didn’t, why not? What happened? What did you learn?

    In today's EP, we recap 2023 and set your vision for 2024! I give you the behind the scenes from our end of year event: The Warrior Renaissance. I talk about my goals (and challenges) for 2023 and how I plan for the next year. I give you four key questions to help your reflect on your 2023 and three steps to help you plan 2024.

    Are you ready to change your life?In just one year, you can. I will teach you how in Warrior School.Apply today for a 2024 year-long membership. This is the last time this offer is available so apply here now.

    What you'll discoverWhat went down in our end of year event: The Warrior RenaissanceFour reflection questions for 2023My goals for 2023 and the challenges I experiencedHow I plan for my yearThree steps to help you plan your 2024What's going on in Warrior School in 2024Your invitation to joinFeatured on the show

    About Warrior Schoolhttps://warriorschool.co/

    Related podcast episodes

    Episode 246: How to change your body and life in a year

    Episode 230: Is Warrior School right for you?