The Warrior School Podcast
Amy Bowe 390 episodes Aug 5, 2026
The Warrior School Podcast is a fitness and health show aimed at women who train, particularly those in their 30s, 40s and beyond. Host Amy Bowe and a range of expert guests explain how to rethink training, exercise and wellbeing during the second stage of a woman's life. Episodes cover strength training, nutrition, hormones, female physiology and mindset, with the goal of building a strong physical and mental foundation. The overall aim is to help listeners play and win what the show calls the new game in women's health and fitness.
Episodes
Training Era: How do I fit it all together?
We've spent the last six episodes talking about exercise selection, position, stability, force production, recovery, adaptation, and what training actually is.But now comes the question every woman asks:"Okay Amy... but how do I fit it all together?"The strength training.The walking.The Zone 2.The HIIT.The recovery.The nutrition.The big, beautiful life.In this final EP of The Trainin
Training Era: The Same Unsexy Sh*t Builds the Best Bodies
A few months ago, I asked you about your health and training. And almost all of you said some version of the same thing: "I feel like I'm doing all the right things... so why isn't it working?"You’re training. You’re walking. You’re eating protein. You’re trying to tick all the boxes.And yet you still feel stuck.You're tired from thinking about training. You're carrying t
Training Era: The Muscle-Building Signal Most Women Never Create
This is THE episode the whole series has been building toward girl. We've done the position work. We've done stability. And now, we finally get to talk about force production and mechanical tension— the third layer of the Training Hierarchy and the actual thing that drives muscle growth, strength, and body recomposition. She’s the queen!In this EP, I go alllll the way into the science. I b
Training Era: Why You Keep Flaring Up (And How to Build Stability)
You can find the position. You can stack your joints, create your brace, get yourself organised. And then the set gets hard — and you lose it all. You start to feel her in your lower back. And every damn time you try to deadlift or back squat you flare her up. That's a stability problem girl. And it's one of the biggest reasons women plateau in their training.Today we go allllll the way in
Training Era: Why Your Body Isn't Changing (It Starts With Position)
You can work as hard as you want girl. But if your position is off, the signal won't make it.Today we go deep on position — the first and most important layer of the Training Hierarchy. Because before we talk about progressive overload, before we talk about how heavy you're lifting, before we talk about any of that — we need to talk about whether you're actually in the right position to create a t
Training Era: Have You Actually Earned the Right to Lift Heavy?
Today I'm breaking down the Training Hierarchy — the complete framework that sits underneath everything I teach inside Warrior School and everything we're going to cover in this series. Once you have this girl, you'll understand exactly why your training is or isn't working. And you'll know what to do about it.The hierarchy has five layers. Position and exercise selection — are you even doing the
Welcome to The Training Era: Exercise Isn't Training
Welcome to The Training Era.Girl — If you feel like you’re doing everything right. You’re consistent. You’re showing up. You’re training, eating well, you’re trying to sleep, manage your stress. And your body is just... not responding the way you want her to.And you’re exhausted from trying so hard. From doing a lot of the “right things” and you still feel like your body is fighting you… then this
From relationship to results: how you actually build the body you want
Over the past six episodes, we’ve been talking about the relationship you have with your body and your training.
But the next question is:
How do you actually build the body you want?
The strength.
The muscle.
The energy.
The confidence.
So, those outcomes are not goals.
They are adaptations.
And adaptation requires:
the right signal
the right conditions
the right strategy
and the right relations
The Relationship Era: Surrendering to the timeline — Why body recomposition takes longer than you think
In this episode of the Warrior School Pod, I explore why building the bod you love often takes longer than expected — and why fighting the timeline can actually slow your progress. If you’ve ever felt frustrated with body recomposition, strength training results, or fat loss progress, this conversation will change how you think about training.
I share how your nervous system, metabolic health, and
The Relationship Era: Where are you actually at? (The assessment that changes everything)
In this episode of the Relationship Era, I wanna introduce you to a different way of thinking about training — one that changes how you approach your workouts, your body, and the entire practice of strength training.
Because training isn’t a checklist.
Training is a system.
And if you don’t understand where you actually are within that system — your nervous system, your metabolic system, and your
The Relationship Era: The three systems that actually drive fat loss, muscle gain & body recomposition
This is Conversation four inside The Relationship Era on The Warrior School Podcast — and today we’re talking about why your bod doesn’t look or feel the way you want her to… and what actually creates muscle, fat loss, strength, energy, and confidence.
Because here’s the truth: You don’t get to decide the adaptation. Your bod does. And she only adapts when the prerequisites are met.
Most of you wa
The Relationship Era: You’re doing everything right — But you’re in the wrong relationship
You can be lifting four days a week. Tracking your protein. Walking your steps. Doing a lot of the "right things". Trying — really trying. And still be in a strained relationship with your body.
This is what I observed in 2025.
Not a lack of effort.
Not a lack of information.
Not a lack of discipline.
A relationship problem.
Because nobody in women’s health and fitness is talking about t
The Relationship Era: Checklists don’t build bodies strategies do
Last year I watched brilliant, capable, badass women exhaust themselves trying to tick every box in women’s health and fitness — protein, creatine, steps, HIIT, sleep, supplements — and still finish the year asking the same question: “Why isn’t my body changing?”
In this EP, I’m breaking down the checklist era and why it doesn’t work inside a big, beautiful, dynamic life. Because the problem isn’t
The Relationship Era: The five observations that will change how you train (And what 2026 requires)
Warrior Woman — this is the start of a new era.
If you’ve been lifting heavy, walking more, eating your protein, taking the creatine…
Tick. Tick. Tick.
And still wondering why your bod isn’t changing — this episode is for you girl.
In this first episode of 2026, I break down the five biggest observations I had from speaking to and coaching women inside Warrior School last year — and why most wom
Doing “all the right things” but your body won’t change? You’re missing the prereqs
Warrior woman — if you’re training consistently, eating “pretty well,” doing the steps, doing the protein… and your bod still isn’t shifting the way you expected — this episode is for you girl.
Because this isn’t an age problem. It’s not a hormones problem. And it’s definitely not a motivation problem.
It’s a strategy and sequence problem.
Body composition is an adaptation. And adaptations have pr
If you can’t live your life, your training isn’t working – food, cardio & capacity with Libby Wescombe
I sat down with my girl, Libby Wescombe (her 6th time on the pod — because every time she evolves, we evolve with her), and we went ALL the way in on the conversation women aren’t having out loud: food, disordered eating, tracking, cardio, capacity, nervous system, and why so many women are exhausted doing “all the right things.”
We talk about how tracking went from helpful tool to identity, why 9
How you do one rep is how you do everything
Today, girl… we’re not talking about your workout. We’re not talking about sets, reps, zones, or checklists.
We’re talking about one rep — the most important thing you’ve never been taught.
Because I can tell everything about your training, your standards, your nervous system, your confidence, and the story you hold in your body… from a single rep.
And today I’m teaching you why owning one rep is
Stop letting bad programs wreck your bod: the programming upgrade every woman needs
Most women think programming is: pick a muscle, pick an exercise, add weight, repeat. But girl... that’s not programming. That’s a to-do list in Lycra. And it won't help you build a bod you love.
In this EP – Part Two of my Programming Miniseries – I take you BTS of how I actually build training for my Warriors. Not random workouts. Not “glute day” and “arm day.” Real programming – that sits at th
Build The Body You Love Training Assessment (Live Workshop)
BUILD THE BODY YOU LOVE TRAINING ASSESSMENT
GET MY TRAINING ASSESSMENT
Get a proven pathway to see the badass results you’re looking for with your training and know your exact next steps to start making progress.
In this workshop:
I will walk you through my six-part Training Assessment in real time - the same process I used with high-level Warrior School clients so you know exactly where to put
Why your workouts aren’t working: the 3 programming systems you’ve never been taught
Most women think programming is just “squats, lunges, push-ups”—but real programming lives inside systems.
This EP, is from a group coaching call inside of Warrior School. It is Part One of a Programming Miniseries, where I took the Warriors BTS, showing them the actual architecture behind Warrior School programming. A huge part of what I teach here is influenced by my first coach who I starting w
I thought something was wrong with me (inside my longest season of not knowing)
Warrior woman, this one is a little messy.
A little raw.
A little “thinking on the mic.”
I’ve been sitting with a really big decision for almost 10 months — circling it, questioning myself, wondering if my intuition was blocked, asking whether clarity is a mindset thing, a nervous system thing, or an identity thing.
For months, I didn’t have the answer.
And honestly… I thought something was wrong
Stop chasing pain, rehab is training and why variety wins with David Grey
Alright girl, today I’ve got David Grey on the pod. If you don’t know him — he’s one of the most sought-after and coolest coaches in the rehab and performance space. He’s worked with Olympic athletes, pro footballers, and everyday people who were told they’d never move pain-free again.
What I love about David is he doesn’t just chase symptoms — he changes how you move. He blends rehab, strength,
The checklist era is over
Warrior woman, welcome back to the mic girl. It's been a hot minute since we hung out, and today I wanna go deep with you on something that's holding so many women back in their health, their training, and their lives: the 'checklist era'.
You know her. The macros. The reps. The Zone 2. The rules. The never-ending to-do list of what to eat, how to train, and when to sleep.
But here’s the truth gir
The Emotional Home that’s secretly running your life with Nerida Bindt
Today, girl, I’ve got someone very special back on the mic with me.
Five years ago, Nerida Bint joined me on this podcast. Back then, she was running two of the biggest women’s-only gyms in Australia — leading 500 women, 15 coaches, building an empire of strength.
Since then? Life dismantled. Her businesses, her relationship, her identity — all stripped down in the chaos of 2020. And from that bre
What 20 years in gymnastics teaches you about life with Olympic Gymnast Emma Nedov
Alright girl, today I’ve got Emma Nedov on the pod. If you don’t know her — she’s a two-time Olympian, an Australian gymnastics champion, and a woman who has lived the full arc of chasing a dream, breaking down, walking away, and then coming back stronger.
Emma’s story is wild. She trained for 20 years, missed out on the Games more than once, retired, and then — three years later — made the comeba
How to become a f*ckin’ badass (Part 3)
Welcome to the final instalment in our three-part series on becoming a f*cking badass.
In part one, we defined her. In part two, we uncovered what blocks her. And now in part three, we build her. But let me tell you something straight up: you don’t become a badass by doing more. You become her by learning to hold more.
In this EP, I share the three core capacities you must train if you want to bec
10 things blocking your Badassery (and what to do about it) Part 2
Warrior woman—
You say you want more.
You want to feel powerful. Hot. Clear. Consistent.
You want to be the woman who walks into the room and owns it.
But you’re not her. Not yet.
So what’s in the way?
This episode is part two in our 3-part deep dive on becoming a motherfucking badass—and I’m breaking down the 10 biggest things that stop women from living like the powerful, magnetic force they kno
How to Become a F*cking Badass – Part I
In this episode of The Warrior School Podcast, I talk about what it really means to be a badass woman—beyond aesthetics and hustle.
If you're ready to build a strong bod, magnetic presence, and a wildly powerful life, this 3-part series is your roadmap.
Let’s talk about becoming a F*cking badass.
I break down what it actually means to be a badass (spoiler: it’s not just edge and rebellion—it’s en
The Beautiful Back Blueprint (How to build a back that looks like you lift)
Warrior woman—This is part three of our hypertrophy deep dive, and today we’re heading upstairs. We’re talking back. Not just lats. Not just rows. But the whole system—lats, traps, scap, erectors.
The whole damn thing.
Because the moment I trained my back the right way, everything changed. My lifts went up, my pain disappeared, my posture shifted, and my upper body finally looked like she traine
How to train your legs properly so you can build legs you love—even if your leg day currently looks like a hot mess
Warrior woman—welcome back.
This is part two of our hypertrophy deep dive (if you missed the bangin’ butt episode, go back and listen to that first). Today, we’re moving down the chain—into your quads, hammies, and calves—so you can build legs that look like they train.
This isn’t just about lunges and leg presses. This is about movement quality, muscular tension, execution, and beauty. It’s about
How to keep training even when your body’s mad at you
Okay. So, I’m 17 days out from competing at the BC Masters Track and Field Championships.
We’re deep in the training block.
But my Achilles? She’s been real mad at me lately. Both of them, actually.
So today’s episode is about this:
How do you keep training when parts of your bod are flaring up? When your back hurts. When your SI is pissed. When something just keeps feeling off.
You don’t wanna st
![Play to Win: Why you need to be in the room [Q&A Episode]](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_episode/46027686/8174dff0629ba8be.jpg)
Play to Win: Why you need to be in the room [Q&A Episode]
Alright girl, let’s talk about why you need to be in the room.
This episode is a hot Q&A on my Play To Win live training workshop—happening in Toronto (Sept 13), Vancouver (Sept 28), and yes, Australia later this year.
You’ve been asking:
What is it?
What will we actually do on the day?
Is it too hard for me?
What if I’m not strong enough yet?
Will I belong in the room?
I answer all of that—
T
![Is clarity a mindset issue? [why you can't hold the vision, yet]](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_episode/46027686/f8d5abfc23f72bab.jpg)
Is clarity a mindset issue? [why you can't hold the vision, yet]
Today we’re talking about your big, beautiful life—and why it still feels so damn far away.
You say you want more. You’ve got the vision. You know what you want.
But you’re tired. Distracted. Scrolling. Stuck.
And it’s not because you’re lazy. Or unmotivated.
It’s because you don’t have the physical capacity to hold the vision.
This episode is a wake-up call.
We’re flipping the script on clarity.
Why your glutes aren’t growin'—and how to finally train them properly (Build a Bangin’ Butt )
Alright girl—pull up a seat, because we’re about to have the conversation you’ve been waiting for.
Today, we’re talking about glutes.
But not just how to train them…
We’re talking about how to train them beautifully.
Because there’s a difference between doing exercises and training properly.
There’s a difference between just moving and moving well.
And in my world—we care about doing things proper
The black hole, the breakup, and becoming unstoppable with Ash Sheppeard
EPISODE SUMMARY:
Warrior Woman—this one is juicy.
I sat down with Ash Sheppeard—coach, leader, former gym owner, and now the creator of Unstoppable—for a wild ride through her dots: the black holes, the breakups, the bold moves that led her to the work she does now. We talk about building a life you actually want to live (not one you're tolerating), the moment everything breaks so you can rebuild,
Play to Win: Build a Body That Turns Heads
The doors are open to my newest live workshop: Play To Win.
I’m going to show you how to build a body that actually looks like you train - by using the right method, executing the movements properly and applying real intensity.
This is how you build insane strength and get the body you crave - not by doing more, but by doing it right.
This is the system behind every Warrior School transformation—
Why your bod still doesn’t look like you train
If you crave seeing the kind of change in your bod—the kind that turns heads…
If you want your body to look like you train…
If you’re scared that maybe—just maybe—it’s not going to happen for you…
That you’ll never get the results you know you’re working for...
Listen to this. Then listen to it again.
Thirteen years ago, I was flat on the floor—literally—unable to get up. I had a Bachelor’s in Exe
How to celebrate yourself, demand more, and run your own damn race
Warrior woman—
She’s back.
The voice.
You know the one.
Draped in drama. Lip red. Martini in hand.
She walks in like she owns the place.
And says it, without blinking:
“It’s not good enough. You’re not good enough.”
She shows up right when you should be celebrating.
After the launch. After the race. After the thing you poured your whole damn self into.
Instead of joy?
You spiral.
This episode is a
Why Protein Hits Different After 40: Amino Acids, Muscle, and Midlife Power with Liz Plosser
Liz Plosser is the Founder of the Best Case Scenario Substack, a wellness playbook helping people feel a little better today than they did yesterday. She is the former Editor-in-Chief of Women’s Health, where she oversaw the brand for seven years across its print and digital platforms and various brand extensions, reaching a monthly audience of 44+ million.
A veteran of the wellness industry, she
Speed, Power, Possibility: What Sprinting Unlocks in a Woman’s Body with Clay Terrell & Alex Nyandoro
Okay girl—this one’s spicy. The Performance Era Is Feminine Now! So, of course, I brought in my sprint coach Alex—and his coach Clay—for an explosive conversation on sprinting, strength, and self-leadership.
This isn’t just a convo about speed. It’s about building power. It’s about mastering expression. And it’s about reclaiming your body’s true potential.
We talk about the biggest mistakes peopl
Inside My Training Right Now: The Mistakes, the Mess, and the New Approach That Works
Episode Summary:
Warrior woman—this one is personal. It’s raw, it’s real, and it’s the truth behind why so many of you are doing the work... and still not getting the results.
In today’s solo episode, I walk you through what happened when I—someone with 20 years of experience—tried to layer sprinting into my already packed training and life. Spoiler alert: it didn’t work. It was messy. And I nearl
Build The Body That You Love Workshop
Build The Body You Love Workshop
Tuesday May, 27th | 3:00PM PDT
Save your spot: https://amykatebowe.kit.com/ff215fa98cB
Integration Over Information
Episode Summary:
Warrior woman—this one's a hot one.
You’re not broken. You’re not doing it wrong.
You’re just skipping the part that actually builds the body you love—the struggle.
In today’s solo, I talk about why tips, tricks, and reels will never transform your body. And why integration—not information—is what you’re really missing. We’ve turned health and training into a highlight reel, and i
What Interruptions Are Actually Telling You About Your Body and Life
✨ Summary:
Okay girl, let’s talk.
You keep thinking the interruptions are what’s stopping your progress—your sick kid, your travel schedule, your energy dips, your injuries.
But here’s the truth: interruptions aren’t getting in the way of your results—they are the way.
In this episode, I break down why real transformation is forged inside the chaos—not in some perfectly planned, linear training pr
The #1 Supplement Every Woman Should Take (Hint: It's Not Protein)
EPISODE SUMMARY:
Warrior Woman—get ready, because today we’re talking about the supplement I believe every woman should know about. We’re diving deep into creatine—but not the way the fitness bros do it. This is for us. For the women who lift, sprint, grow humans, lead businesses, and want to build strong bodies (and brains) for life.
We’ve got our first-ever female-focused research review on crea
Zone 2 vs HIIT: What Actually Works for Fat Loss, Energy, and Longevity
Episode Summary:
Alright warrior—let’s talk cardio. Not the old game of “burn more calories,” but the new game: build a body that lasts. In this episode, I break down one of the most common questions I get: “Should I be doing Zone 2 or HIIT if I want to preserve muscle, boost metabolism, and stay healthy into my 40s and beyond?”
I give it to you straight. What the research says. What I see in wome
You're Not Underperforming—You're Underfuelled: How to Eat for Sprinting
You asked, so I’m answering girl—how the hell do we fuel properly for sprinting?
There’s a lot of noise out there. Some say “sprints are short, so you don’t need much.” But if you've ever sprinted properly—I mean real, all-out, full-body-on-fire kind of sprinting—you’ll know that’s not true.
In this EP, I break down the exact science behind the three energy systems your body uses when sprinting (y
Do You Really Need a Deload? Why Life Might Be Handing You One Already
EPISODE SUMMARY:
Warrior Woman, welcome back. You’ve probably heard the term “deload” thrown around… maybe by your physio, maybe by Dr. Stacy, maybe in some performance podcast. And you might be wondering — should you be doing deload weeks?
Here’s the truth bomb: Most women don’t need to plan them.
In this episode, I unpack why your life — yes, your big, bold, busy life — is probably already handi
How the F Do I Fit It All In? The Smart, Layered Approach to Training That Actually Works
Episode Summary:
Warrior Woman—if you've ever found yourself wondering how the F do I fit it all in... this one’s for you. In this solo episode, I walk you through the exact framework I use with all of my Warriors to help them train in a way that works for their body and their life. We’re not just talking about lifting weights—we’re talking about building a powerful, sustainable training practice
Coming Home: How Ebonie Stirling-Gatt Rebuilt Herself After Loss, Eating Disorders & Self-Doubt
EPISODE SUMMARY:
What if the hardest moments of your life were actually the ones that shaped you the most? What if the parts of your story you once wished you could erase were actually the key to your power? In today’s episode of The Warrior School Podcast, host Amy Bowe sits down with Ebonie Stirling-Gatt—author, exercise physiologist, and a woman with a big, powerful story. She takes us through
Your Mind Won’t Trust What It Hasn’t Experienced—Here’s What to Do
EPISODE SUMMARY:
What if I told you that you could build the body you want in one year instead of five? That you don’t need more information—you need execution. The reason you’re stuck isn’t because you don’t know what to do, it’s because you don’t trust it yet. And that’s because your mind won’t trust what it hasn’t experienced.
In this episode, I break down why execution builds trust, why hesita
The Efficiency Fix: Why Your Training Isn't Working (Yet)
EPISODE SUMMARY:
Warrior Woman, if you feel like you're doing all the things in your training—lifting, running, tracking your food—but you're still not seeing the results you want… this episode is for you.
Today, we’re talking about efficiency—because you can only scale efficiency. If your training isn’t efficient, if you don’t own your movements, if your execution isn’t locked in—adding more work
The Secret Formula to Unlocking Strength 🏋🏻♀️
Episode Summary:
Warrior Woman, welcome back to The Warrior School Podcast. Today, we’re diving deep into two game-changing elements that will transform your training and help you build the body you love: Elegance and Intensity.
You’ve been putting in the work, showing up, and training consistently—but why aren’t you seeing the results you want? The answer isn’t about working harder; it’s about tr
![Build The Body You Love in 2025 [Live Workshop]](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_episode/46027686/f8c38807b18d3b58.jpg)
Build The Body You Love in 2025 [Live Workshop]
EPISODE SUMMARY:
Warrior Woman, grab your coffee—we’re going for a walk.
It’s freezing here, but I’ve got something HOT for you today. 🔥
Let’s talk about why you’re not seeing results in your training. Because let’s be real—you’ve tried the workouts, the online programs, the diets. Maybe they worked for a bit, but then… you got stuck. Frustrated. Wondering if you’re the problem.
It’s not you. It’s
How to Shed Your Sh*t, Own Your Story, and Build a Powerful Brand with Heidi Anderson
EPISODE SUMMARY
You’re not going to want to miss this one. I sat down with the powerhouse that is Heidi Anderson—radio host turned PR expert, speaker, and creator of the Sh_t Show Live Stories. This episode is a deep dive into _owning your story, shedding the sh__t that holds you back, and using PR to build your brand and impact.
Heidi shares the pivotal moments that changed her life—from broadcas
Earn the Ease – Why Success Feels Hard (and What to Do About It) 💪🔥
Episode Summary:
Let’s talk about earning the ease. So many women look at me and say, “It must be nice. It looks so easy for you.” But what they don’t see is the work. The effort. The years of reps, discipline, and learning. Nothing I’ve done in training, business, or life has come naturally to me. I’ve had to earn it. 💥
In this episode, I break down why things feel hard (and why they should) and
The Secret to Stronger Lifts, Bigger Glutes, and Pain-Free Training (Hint: It’s Your Feet🦶)
EPISODE SUMMARY
Warrior woman, let’s talk about a game-changer that no one in women's fitness is talkin’ about. You’re training hard—squatting, deadlifting, doing RDLs—but your glutes aren’t growing, your legs aren’t getting stronger, and your back or knees feel like they’re taking the hit. So, what’s going on?
The answer isn’t what you think. It’s not your glutes. It’s not your legs. It’s your f
Strong, Simple, and Unstoppable: Training, Social Media, and Building a Body You Love with Sara Fiorvento 💪
Episode Summary:
Warrior woman, welcome back to The Warrior School Podcast. Today, I’m dishin’ up a guest Ep. featuring Sara Fiovento—a badass powerlifter, fitness coach, and social media influencer.
Sara and I know each other from the gym. I wanted to get her on the pod to talk about her training journey into powerlifting and how she navigates the mental and physical challenges of the sport. We t
Build your table & level up your life: magnetism, confidence, and the relentless pursuit of your mission with Erika Cramer 👑
I had the queen on the pod. Erika showed up in full force—bold, unapologetic, and relentless in her mission to help women level up in every area of their lives. We went deep into the concept of building your own table and filling it with powerful people who push you to grow. We talked about what it really means to be magnetic, why confidence and trust in yourself are non-negotiable, and how to cre
Simple, Right, Better, Deeper: Build Your Ultimate 2025 Training Strategy 📒💪
Today, we’re kickin' of the process of creating your ultimate 2025 training plan and strategy. Oooo yes we are girl. I’m going to take you through a core theme—Simple, Right, Better, Deeper—that will guide everything you do in your training and health this year.
You don’t need to do more—you need to do the right things better and go deeper into them. I’ll also break down the three non-negotiables
How long does it really take to build the body you love? (The truth you need to hear🧨)
Today’s EP is a spicy one 🧨🌶️. I’ve pulled out the juiciest, most powerful insights from my recent coaching conversations in Warrior School to serve you some serious gold.
Let’s get real: How long does it actually take to build the body you love?
Most women I talk to have no idea—and the fitness industry isn’t going to tell you the truth. Building the body you love isn’t about 6-week challenges, q
![Episode 329: 2024 recap [and creating your 2025🌶️]](https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_episode/46027686/fc8ecc5695039d85.jpg)
Episode 329: 2024 recap [and creating your 2025🌶️]
It’s time. This is the episode where we reflect on the year that was and set the stage for the year ahead. I want you to grab your big sheets of paper (yes, the A3 ones), your notebook, and a pen. If you’re out walking or driving, no worries—just listen for now, then come back when you can sit down and map it all out.
We’re going deep girl. We’ll celebrate your wins, claim the lessons from 2024, a
Episode 328: The TED talk secret to getting results in your training
I recently read TED Talks: The Official TED Guide to Public Speaking, and it reminded me of something fundamental—More isn't better, better is better. In this EP, I share how the principle of a “single connected thread” can transform your results in health, fitness, and life. We’ll explore how stripping back, simplifying, and going deeper is the real secret to building the body and life you love.
Episode 327: The long way home: building a body you love in 2-5 years
As I drive home from the dentist, drinking a cortado, we chat about how you can enhance your nutrition and training to achieve specific body composition goals, especially for women who feel stuck despite consistently showin’ up.
I talk about the importance of looking deeper at your foundation, nutrition and training, the benefits of incorporating elements from different sports like bodybuilding a
Episode 326: The truth about fitness influencers, training age, and body composition
In this EP, I’m diving into a powerful conversation inspired by one of my warriors stuck in a cycle of comparison, scrolling through social media and feeling defeated about her body.
Sound familiar?
Together, we explored what it really takes to build a strong, healthy, and beautiful body you love. Spoiler: it’s not quick fixes or unrealistic expectations—it’s about respect, time, and intentional
Episode 325: I’m stronger than ever—so why don’t I Iove my body yet?
Have you ever thought, “I’m doing all the right things—training consistently, eating well, managing stress—but I still don’t love how I look?”
If that sounds familiar, this Ep is for you girl.
I had this exact conversation with a woman at The Elegant Edge recently. She’s the strongest and healthiest she’s ever been—her body can do what she wants it to—but she still doesn’t feel confident or happy
Episode 324: Real talk about common training issues that are holding you back
In this podcast EP, I discuss various conversations and challenges faced by the Warriors in Warrior School over the last few weeks. I talk about low energy and frustration with lack of progress. I also tackle issues like low motivation, the importance of focusing on the process rather than the outcome, the fear of injury, and the importance of consistent training.
So, I thought I’d share some of w
Episode 323: What is a good body? (and do you think your body is good)
Ooooh I have a short ’n’ sweet episode for ya today. This topic is super close to my heart. This EP is from my Instagram stories.
I discuss the common misconception among women that the root cause of their dissatisfaction with their bodies is weight, whereas it's actually a deeper disconnection with themselves. I introduce a framework built on three essential pillars – health, performance, and aes
Episode 322: Things I've been thinking lately
In this EP of the Warrior School podcast, I discuss various topics that have been on my mind lately, including the challenges of the past few months, avoiding discomfort, the importance of hard conversations, and the idea of being too busy to be brilliant. Additionally, I touch on leading yourself to lead others, the significance of building a strong foundation, the distinction between knowledge
Episode 321: Adapting your fitness routine for real life
In this EP, I explore how to navigate training friction when life gets challenging. Discover tips for adapting your routine, maintaining consistency, and staying engaged in your fitness journey.
I share how you can assess your baseline health, performance, and emotional load to keep your training consistent—even when a lot is going on in your world. Together, we’ll explore strategies for modifying
Episode 320: Finding your peak hotness
In this EP, I share my breakthrough in sprinting—and how I am working through my knee injury. I talk about combining grace and grit in training to achieve 'peak hotness'—a state of strength and beauty. Libby and I invite you to join us in the upcoming 'Elegant Edge' event to help you learn how to combine grit and grace so you can work towards achieving peak hotness. I feature testimonials from War
Episode 319: The quality of your body shapes the quality of your life
In today's EP, I dive deep into a conversation that’s been brewing inside of me for a long time. I had the absolute privilege of attending an event with one of my greatest mentors, Esther Perel, and it got me thinking about how the relationship we have with our bodies—the way we train, nourish, and care for ourselves—impacts everything in our lives.
_Could it be that the foundation of all our rel
Episode 318: Success without perfection (resourcefulness)
I was having a conversation with a dear friend and mentor of mine - Erika Cramer (AKA the Queen of Confidence) last week, and she said somethin' that blew my mind.
"You need this skill if you’re going to be successful: RESOURCEFULNESS"
She went on to say ...
"You may not have the resources.
You may not know how to do something.
But you figure it out.
You commit to making it happen.
Bonus Episode: Q&A Live with Libby Wescombe talkin' about our Elegant Edge Event
In this episode, Libby and I answer your questions about the Elegant Edge.
The Elegant Edge Event is a unique opportunity for women to elevate their training experience through an immersive day of expert coaching and community connection. Led by Libby Wescombe and myself, this event focuses on refining technique, enhancing intensity, and embracing the beauty of movement so you can find your edge f
Episode 317: How to train hard, avoid injury, and find your Elegant Edge
In this EP. I talk about my recent sprint training sesh. I share my struggles with my knee injury, getting the technique right and the excitement of finally feeling it click. I also dive into the importance of patience, practice, and having the right coach to help you push your limits and progress in your training.
Oh, and big news! Libby Wescombe and I have teamed up to create an exclusive full-
Episode 316: How to crush negative self-talk and boost your confidence in the gym
Have you ever felt overwhelmed or intimidated at the gym, worried about what others might think while you’re trying to lift?
You’re not alone. Many women I work with feel the same way, especially when they’re learning new movements or pushing for heavier weights. In today’s episode, I’ll share powerful sports psychology techniques, like the “cue word” strategy, to help you overcome those negative
Episode 315: Key traits of a woman who gets results
I know the frustration and overwhelm that comes from trying countless diets and workout plans without seeing lasting change. It’s a common struggle, but the transformation you're looking for—creating a strong, confident, beautiful body—takes time. It’s all about building a solid foundation with consistency, proper movement, and prioritising health over just how you look.
In this episode, I share t
Episode 314: Six powerful coaching lessons to help you in your training
One of the coolest things about my work is I get to have hundreds of conversations with women about their health and fitness. All of the Warriors work one-on-one with me. They have two coaching calls a month. On these calls we talk about training, nutrition, strategy, mindset. And they normally produce some pretty cool concepts and ideas.
In this episode, I dive into various ideas and concepts tha
Episode 313: The three biggest challenges you’re going to face in your training
I’m takin' you BTS of the Warrior Queen Olympics – a 10-week challenge where warriors train like athletes in their chosen sport. I also had guest expert Dr. Stacy Sims join Warrior School to share her insights on the importance of being 'selfishly' committed to one's training and the concept of taking up space. I talk about the three biggest challenges you'll face when it comes to your training i
Episode 312: Lessons from my breakthrough in sprint training
Show notes
In this EP, I share my recent breakthrough in sprint training with my coach, Alex. I describe how I've struggled with the acceleration technique for a few months and how it finally clicked during a recent sesh, making the movement feel easy and effortless.
I talk about the importance of mastering technique to make your training seem less strenuous and more efficient. I also highlight h
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