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The Warrior School Podcast

The Warrior School Podcast

Di: Amy Bowe
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A proposito di questo titolo

 Welcome to The Warrior School Podcast - THE podcast for women who train. Warrior Schools mission is to completely redefine how you train, and how you see exercise and life. Myself, and tons of experts, will help you learn how to play (and win) the new game in women's health and fitness as a woman in her 30s, 40s and beyond. You'll find tons of info on training, nutrition, hormones, female physiology and mindset to help you build a strong foundation and prepare your body (and mind) well for this second stage of your life.Copyright 2019 Esercizio e fitness Fitness, dieta e nutrizione Igiene e vita sana Successo personale Sviluppo personale
Episodi
  • Doing “all the right things” but your body won’t change? You’re missing the prereqs

    Doing “all the right things” but your body won’t change? You’re missing the prereqs
    Jan 6 2026
    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 prerequisites. Most women were taught the what… but not the when, the why, or the context. So you end up executing “the right things” inside a system that can’t support the outcome you’re asking for. In this episode, I’m teaching you how to think like a strategist:strategy → systems → sequencing — and why your bod adapts when the inputs finally make sense in the right order. What You’ll Learn in This Episode If you’ve been stuck in that loop of “I’m doing everything… why isn’t this working?” we’re unpacking: What strategy actually is (and why it’s not just a plan) Why your body responds to context not effort The difference between a goal and a strategy The “Warrior System Stack”: the 4 layers you can’t skip if you want results Why you’re chasing the outcome your system isn’t ready to support How to find the one system that’s currently limiting your progress What to do next if you want body recomposition (without forcing it) Key Takeaways (Strategy, Systems + Sequencing) 1) Body composition is an adaptation — and adaptations require prerequisites 2) You were taught the what**… not the** order 3) Your strategy fails when it ignores the system you’re operating inside 4) The Warrior System Stack Layer 1: Nervous system (safety, capacity, resiliency) Layer 2: Metabolic system (energy availability, consistency) Layer 3: Mechanical system (movement, load tolerance, joints/tissues) Layer 4: Adaptation (intensity + expression — where body comp happens) 5) Sequence beats intensity 6) If nothing is changing, it’s not because your body is stubborn — it’s because she’s intelligent 7) Ask these 3 questions to find your next move Which system is limiting me right now? (nervous / metabolic / mechanical)Am I trying to force an adaptation I haven’t prepared for?What’s the next stabilizing action I can repeat for 30 days? Powerful Quotes “Your body doesn’t respond to effort alone. She responds to context — to systems — to order.” “This is not an age problem. This is not a hormone problem. It’s a strategy and sequence problem.” “Body recomposition is an adaptation — and adaptations require prerequisites.” “You’re doing a lot of the right things… but in the wrong era of your body and your life.” “If you skip the order, your body doesn’t adapt — not because she’s stubborn, but because she’s intelligent.” BUILD THE BODY YOU LOVE TRAINING ASSESSMENT WORKSHOP If you want to build a body you love… you have to know where you’re actually at. Girl… you’re doing so many of the right things. The lifting, the walking, the fuelling — you’re trying. But if you don’t know where you’re actually at in your training — what’s working, what’s missing, what your body needs right now — it’s almost impossible to move forward. That’s why I’m hosting a small, private workshop on JAN 30th We’re going to slow everything down and look at your training clearly so you finally know what to focus on — and why. This workshop gives you a proven pathway and the exact next steps you need to finally move forward — now and in the next six months. Because: You can’t build the body you love if you don’t know where you’re really at. Save your seat and get your Training Assessment — https://warriorschool.co/training-assessment/ Listen + Subscribe If you’ve been stuck doing “all the right things” and wondering why your body isn’t changing — this episode will give you the missing piece: order. Press play now, and if this hits, subscribe so you don’t miss what’s coming next inside Warrior School Pod.
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    43 min
  • If you can’t live your life, your training isn’t working – food, cardio & capacity with Libby Wescombe

    If you can’t live your life, your training isn’t working – food, cardio & capacity with Libby Wescombe
    Dec 18 2025
    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 95% of women are sitting somewhere on the disordered eating spectrum, and how the industry quietly taught us to outsource our hunger, our cues, and our power to an app. Then we flip it. Lib walks us through her shift from “macros as a lifestyle” to building women who can actually live their lives — women with an aerobic base, emotional regulation, and a relationship with food that isn’t built on fear. We go hard on this idea of capacity:If your nervous system can’t handle your life, it can’t handle your training.If you can’t recover from your day, of course you can’t recover from your deadlifts. This episode is part intervention, part blueprint. If you’ve ever struggled with tracking, food obsession, overwhelm, burnout, poor recovery, or feeling like your body is “not responding,” this conversation is going to crack something open for you girl. This one is for the woman who wants to build muscle, get strong, train hard, and live a big life — without falling apart in the process. ____ Key Takeaways Most women don’t have a food problem — they have a relationship problem. Tracking didn’t fail you. The industry taught you to outsource your hunger, your cues, and your confidence to an app. Disordered eating isn’t rare — it’s the norm. 95% of women are living somewhere on the continuum without realising it. A strong body is built on behaviours, not rules. Women who maintain strength, muscle, and ease don’t rely on hacks — they live a different kind of life. Internal boundaries are the missing piece. Not macro targets, not fasting windows, not food rules. Your own hunger, satisfaction, rhythm, and awareness. Your aerobic base is your recovery system. If you can’t recover from life, you won’t recover from lifting. Capacity isn’t optional — it’s the engine for everything. Strength and cardio aren’t in competition — they are co-conspirators. One builds the muscle. The other builds the woman who can keep it. Overwhelm isn’t a personal flaw — it’s a lack of strategy. You’re not tired because you can’t handle it. You’re tired because no one taught you how to handle it. You can’t skim your way into a different body. At some point you have to stop consuming and start marinating — in a method, in the work, in yourself. ____ Quotes “If you can’t not track, the problem isn’t your macros — it’s your relationship with food.” — Amy “Your capacity for life is your capacity for training. If you can’t handle your life, why would your body handle the training you’re asking of it?” — Libby “Tracking is a tool, like a deadlift. We’ve just put it on a pedestal and built our whole identity around it.” — Libby “Women don’t need more rules. They need a relationship with their body that they actually trust.” — Amy “You don’t have a training problem or a food problem. You have a strategy problem.” — Amy ____ Resources Mentioned Book: The Rules of Normal Eating — Karen R. Koenig Research: Eating Disorder Continuum & Disordered Eating Spectrum ____ Connect with Libby Instagram: @libbywescombe Membership: Monthly Fuel Lifestyle Lean Program Connect with Amy Instagram: @amykatebowe ____ THE WOMEN WHO TRAIN SURVEY Is this you? A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time? If yes, I’d love you to complete this short survey. Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up. Link to survey https://amy639434.typeform.com/to/ciB5yQlH _____ Love the Show? Here’s how to support her ❤️ Leave a rating + review (it truly helps more women find the show) ⭐ Subscribe so each new episode lands directly in your ears 🔁 Share it with a woman you love — your sister, your training partner, your best friend Your support helps us grow The Warrior School Podcast and reach more women who need this work.
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    1 ora e 20 min
  • How you do one rep is how you do everything

    How you do one rep is how you do everything
    Dec 11 2025

    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 the beginning of every result you want — your strength, your visible muscle, your body recomposition, your power.

    This episode? Honestly — it might be the most important one I’ve ever recorded.

    If you want to get strong, build delicious muscle, move without pain, and actually change your body? You need to learn how to own the rep.

    This is where everything begins.

    Let’s go.

    KEY TAKEAWAYS

    • Most women chase volume, sweat, heart rate zones, and heavier loads. But strength, muscle growth, and body recomposition begin with how you

    move through one rep

    — not the number on the bar.

    • Your setup tells me everything: your tension, your mechanics, your confidence, your fatigue, your stress, your safety, your sequencing. Before the bar even moves.

    • There are 5 phases of every rep — and each determines your results. Setup → Initiation → Transition → Return → FinishIf you rush, collapse, panic, or lose tension in any phase? You lose the rep.

    • Technique IS strength. You don’t get strong

    then

    clean up your technique.Your technique

    creates

    your strength. Your execution determines your capacity.

    • The transition — the hardest inch of the movement — exposes everything: stability, tendon stiffness, fear, confidence, and your ability to tolerate discomfort. Women who get strong are the ones who stay here.

    • Beauty in movement = safety in the nervous system. Fluidity, smoothness, and control signal safety.Safety signals adaptation.Adaptation builds strength and visible muscle.

    • When you own one rep, you own your entire training life. One rep at a time is how you build strength, elegance, power, and the body you love.

    POWERFUL QUOTES

    “I can tell everything about your training, your standards, and your nervous system from one rep — before the bar even moves.”

    “Strength doesn’t begin with weight. Muscle doesn’t begin with weight. It all begins with awareness.”

    “You don’t rise to the weight — you fall to your level of technique.”

    “Fluidity is the marker of mastery. When you’re strong, it looks beautiful.”

    “When you own one rep, you own your strength. When you own your strength, you own your body. And when you own your body, you own your damn life.”

    RESOURCES MENTIONED

    • Dave Tate (EliteFTS)

    The Women Who Train Survey

    Is this you?

    A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time?

    If yes, I’d love you to complete this short survey.

    Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up.

    Link to survey

    https://amy639434.typeform.com/to/ciB5yQlH

    CONNECT WITH AMY

    • Instagram: @amykatebowe
    • Email: amy@amykatebowe.com
    • Join the waitlist for Spring/Summer ’26 Warrior School: DM Amy or email to be added. Enrolment opens in March '26.

    LIKE, RATE & SUBSCRIBE

    If this episode helped you girl— share her with a woman who trains hard and deserves better information.

    Hit follow.

    Leave a review.

    Show up for the woman you’re becoming.

    xo A
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    27 min
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