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
  • Stop letting bad programs wreck your bod: the programming upgrade every woman needs

    Stop letting bad programs wreck your bod: the programming upgrade every woman needs
    Dec 4 2025
    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 the intersection of biomechanics, stress, and adaptation and is tailored to your body. I walk you through my Programming Umbrella (biomechanics, technique, load management), show you how I filter your exercises so they’re actually doing what you think they’re doing, and break down real case studies like shoulder and SI pain. You’ll leave this EP understanding why you're programming isn't working – and what has to change in your training if you actually want to get stronger, build muscle, and stop getting injured. If you’ve ever tried to write your own program and gotten stuck… or followed someone else’s plan and wondered why your back hurts and nothing changes – this one is for you girl. Key takeaways Programming ≠ coaching - A program is just sets, reps, and exercises. Coaching is the ongoing process of reading your body, adjusting exercise selection, managing load, and giving you feedback so you can execute at the standard required for real results. You’re not a computer – you’re a human - I can “write” a program for you, but your body will constantly give me feedback: niggles, pain, execution, fatigue, recovery. Good training responds to that feedback. You program a computer. You coach a human. The Programming Umbrella: the three prongs I use for every Warrior (biomechanics, technique and load management). Exercise “SEO”: the new game for exercise selection - Old way: muscle + modality (“quads + barbell back squat”). New way: movement quality → primary muscle → secondary muscle → length–tension → modality → constraints → stability demands → intent. This is how I filter the right exercise for your bod instead of just picking from a menu of “leg exercises.” Long vs short moment arms matter. Real examples: how I think about common exercises (walking lunge, Db row, landmine strict press) How I structure your training week Case studies: shoulder pain & SI / low back pain My progression hierarchy Why mentorship matters (and why the industry frustrates me) Powerful quotes from the episode “You program a computer. You coach a human. A PDF with sets and reps is not coaching.”“Programming sits at the intersection of biomechanics, stress, and adaptation. If those three aren’t aligned, your body will not change the way you want it to.”“The exercise isn’t the stimulus. The joint action under load is the stimulus.”“Most women are following programs that aren’t biomechanically accurate and aren’t aligned with their body. That’s why you don’t get stronger. That’s why you keep getting injured.”“Progressive overload is not ‘just add weight.’ It’s more tension, in the right position, with better technique.” Connect with Amy & work together Apply for Warrior School Coaching - Build a strong, feminine bod with programming that actually respects your biomechanics and your life. Follow Amy on IG - @amykatebowe for training breakdowns, programming deep dives, and behind-the-scenes of Warrior School. The Warrior School Podcast - Subscribe, rate, and review to help more women find this work and transform how they train. Share this episode with a woman who’s been “doing all the workouts” and still not seeing results – she needs to know she’s not the problem. Her programming is. Play To Win — AUSTRALIA If you’re in Australia (or want the excuse to fly in)…Play To Win is coming to Australia. A room full of women, training, strategy, physiology, identity, power.A live experience designed to change how you train — and who you are in the process. Details + tickets: https://warriorschool.co/play-to-win-live-australia/ 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
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    1 ora
  • Build The Body You Love Training Assessment (Live Workshop)

    Build The Body You Love Training Assessment (Live Workshop)
    Nov 28 2025

    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:

    1. 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 your focus now, and in the future. (Think of it as your training MRI — a full-body scan for how you train.)

    2. You will get the Six Step Training Scan, that is essential to build lean muscle mass, improve body composition, and train with more confidence. You’ll get a recording of this, so you can go back over your Training Scan at any time to keep making progress.

    3. You will get a training overview so you know what you need to focus on for the short term and the long term.

    4. There will be time at the end to answer specific training questions

    Bonus: You will also get your very own copy of The Training Implementation Plan, so you know how to keep making progress, season after season.

    Girl, this isn’t for everyone. Here’s the criteria

    • You have been doing all the ‘right’ things with your training, but not seeing results

    • You’re frustrated because you’re doing the work, but it ain’t working…

    • You aren’t looking for a quick fix, but you do want to see lasting change with how your body looks and feels

    If you want to build the body you love, you’ve got to know where you’re really at.

    In 75 minutes, we slow it all down. You’ll see your training clearly — the truth of what’s working, what’s missing, and what needs to shift — so you can build visible muscle, move with confidence, and finally break through the ‘hidden wall’ that’s holding you back girl.

    SAVE MY SEAT

    You’ll walk away with:

    •⁠ ⁠A full red → orange → green assessment of your training

    •⁠ ⁠A six-month direction you can execute immediately

    •⁠ ⁠Clarity on what’s truly holding you back — and how to fix it

    •⁠ ⁠Personalised feedback and live coaching from me

    If you want to build a body that feels strong, powerful, and beautiful - you belong in a room like this. Because if you want to build a body you love, you’ve got to know where you’re really at.

    The Details

    🗓 Friday December 5th (PST) / Saturday December 6th (Australia + New Zealand)

    Time:

    • Vancouver / LA: 12:00 PM

    • New York / Toronto: 3:00 PM

    • London / Dublin: 8:00 PM

    • Melbourne / Sydney: 7:00 AM (Sat)

    • Auckland / Christchurch: 9:00 AM (Sat)

    💻 Location: Live on Zoom

    💵 Investment: $47CAD

    ⏱ Duration: 75 minutes

    🎥 Recording available afterwards

    🎁 Bonus: The Training Implementation Plan

    Turn your Training Assessment into a strategy that actually builds the body you love

    Because clarity means nothing without direction.

    After your Training Assessment, you’ll get access to my The Training Implementation Plan — a short video complete with clear training targets, progression strategies, and tangible steps to build visible muscle, improve body composition, and train with confidence.

    JOIN ME FOR THE BUILD THE BODY YOU LOVE TRAINING ASSESSMENT

    SAVE MY SEAT

    xo Amy
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    5 min
  • Why your workouts aren’t working: the 3 programming systems you’ve never been taught

    Why your workouts aren’t working: the 3 programming systems you’ve never been taught
    Nov 27 2025
    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 working with in 2012 and the incredible methodology developed by Pre-Script. Because you’ll hear me talk about movement indexing, resistance profiles, and the valence system — and these concepts come from years of studying coaching, biomechanics, and specifically from the Pre-Script education framework. Their system has deeply shaped how I think, how I coach, and how I build programs that actually work for women's bodies. In this EP, I show you why most women never see progress: they were given sets, reps, and exercises… but never the system underneath. You’ll leave understanding how I design programs that are biomechanically balanced, nervous-system aware, and built to make you stronger and help you build the bod you want. Key takeaways Programming isn’t built from exercises — it’s built from systems. Movement indexing, resistance profiles, and valence (a framework popularised by Pre-Script ) form the backbone of real, long-term progress. Pre-Script’s movement indexing gives training its architecture. We sort every exercise by joint action, position, limiting factor, and muscular intent — a library system for your body so you’re always training the right movement, not just a random one. Resistance profiles (another Pre-Script concept) keep your joints and muscles healthy. Long, mid, and short positions are distributed across your week so you’re not hammering tissues in only one range. The valence system protects your nervous system. A Pre-Script framework that helps us balance output, skill, capacity, and recovery — so you’re not living in burnout mode. This system-based approach is why Warrior School works. You’re not just checking off workouts. You’re training in a way that respects biomechanics, tissue tolerance, nervous system needs, and long-term progression. Powerful quotes from the episode “We don’t program through body parts. We program through systems — and Pre-Script taught me that framework.”“Most of the fitness industry is obsessed with sets and reps. No one is talking about the systems underneath.”“Movement indexing is your body’s library. Without it, you’re choosing exercises in the dark.”“Valence keeps you from living in output-only mode — and your nervous system will always steal from your results if you ignore it.”“Owning the movement starts with owning the system behind it.” Resources Mentioned Pre-script https://www.pre-script.com/ 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 Play To Win — AUSTRALIA If you’re in Australia (or want the excuse to fly in)…Play To Win is coming to Australia. A room full of women, training, strategy, physiology, identity, power.A live experience designed to change how you train — and who you are in the process. Details + tickets: https://warriorschool.co/play-to-win-live-australia/ 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. Xo
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    38 min
  • I thought something was wrong with me (inside my longest season of not knowing)

    I thought something was wrong with me (inside my longest season of not knowing)
    Nov 17 2025

    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 with me.

    But what I’ve learned is this:

    Nothing was wrong with me — I just wasn’t ready. My nervous system wasn’t ready. My life wasn’t ready. I wasn’t her yet

    In this EP, I take you inside that whole internal process — the questions, the frustration, the anger, the capacity-building, the surrender (the real kind, not the Instagram kind), and how clarity finally came… not because I manifested it, but because my bod could finally hold it.

    Girl...If you’re in the in-between — if you’re circling a big decision, if you’re questioning yourself, if you feel like you “should” know the answer but don’t — this EP is for you darling.

    Key Takeaways

    • Not knowing doesn’t mean you’re broken — it means your future self isn’t fully formed yet.

    • Clarity isn’t just mindset.

    • Big decisions require big identity shifts — and those take time.

    • You can be a slow decision-maker and a fast executor.

    • Intuition might not be “woo."

    • Surrender is not passive.

    • Becoming is slow.

    Powerful Quotes

    • “Not knowing doesn’t mean you’re behind — it means your future self isn’t ready yet.”

    • “Maybe intuition isn’t magic. Maybe it’s just perception plus regulation.”

    • “I’m a slow decision-maker, but a fast executor. Once I know… I move.”

    • “Surrender isn’t trusting the universe — it’s letting go of urgency while you build the capacity to hold something big.”

    • “Sometimes your nervous system isn’t saying no… it’s saying not yet.”

    In this deeply personal solo episode of The Warrior School Podcast, Amy unpacks a 10-month season of “not knowing” and what it taught her about intuition, nervous system capacity, identity, and big life decisions. This episode is for the woman who is circling a decision, questioning her intuition, or feeling stuck in the in-between.

    You’ll learn why clarity often takes longer than you think, how the nervous system influences decision-making, the difference between intuition and perception, and how to build the capacity to hold big identity-level changes. If you’re in a season of uncertainty, this episode will help you feel seen, grounded, and supported.

    THIS EPISODE IS FOR:

    • Women who are circling a big decision and don’t have the answer yet

    • Anyone who feels stuck in the in-between and is wondering if something’s “wrong” with them

    • High-achieving women who want to build the physical and emotional capacity to hold a bigger life

    • Leaders, creators, coaches — the women who are becoming someone new, even if it’s slow, even if it’s messy

    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

    📲 SHARE + SUBSCRIBE

    If this episode hit something in you — share it with a woman who’s in her own season of “not knowing.”

    Tag @amykatebowe with your biggest takeaway.

    Leave a review.

    Hit follow.

    Keep showing up for the woman you’re becoming.
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    37 min
  • Stop chasing pain, rehab is training and why variety wins with David Grey

    Stop chasing pain, rehab is training and why variety wins with David Grey
    Nov 6 2025

    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, and athleticism in a way that’s simple, powerful, and actually works.

    His approach is rooted in strategy and systems. But he always starts with the goal or vision - what do you want to be able to do. (and not being in pain is not a goal). Then we reverse engineers the plan and strategy from there.

    We talk about why variety is the secret to resilience, why pain isn’t proof you’re broken, and why rehab is just training with a different name. This one’s sharp, practical, and it’ll flip how you see your body.

    Key Takeaways

    • Rehab = Training. The only difference is pain. The process is progressive loading, intelligent exercise selection, and consistency.
    • Variety builds resilience. Pure specialization makes you fragile; mix loads, tempos, planes, and patterns.
    • Execution > exercise list. It’s not “do calf raises,” it’s own the standard and progress it (tempo, range, reps, load).
    • Pain is nuanced, not a verdict. The biopsychosocial model matters: training load, sleep, stress, food, belief.
    • Foundation before hacks. Walk more, eat enough, sleep, and dose your training — before you blame hormones.
    • Joint longevity kit. Daily walking, big-toe extension, strong knees (bend + load), a supple spine (rotate/side-bend), hips that move.
    • Goal → map → milestones. Start with the vision (play tennis, run 5K, lift), then reverse-engineer the steps and targets.

    Quotes

    • “Rehab is just training in the presence of pain.” — David Gray
    • “Variety is what keeps you resilient. Specialization without it makes you fragile.” — David Gray
    • “Every movement has a standard — own it before you load it.” — Amy Bowe
    • “It’s not your hormones if you’re under-recovered and under-fed — clean up the foundations first.” — David Gray
    • “Pain doesn’t mean you’re broken; it means your body wants better capacity.” — Amy Bowe

    What We Cover

    • The myth that anything sub-maximal is “useless” — and why low-load work still drives progress
    • How David programs for athletes and everyday humans: vision → constraints → clear targets
    • Training through pain without making it your identity
    • Why scans rarely change the plan — and what actually does
    • The most over-prescribed rehab trope (hi, “sleepy glutes”) and what to do instead
    • A realistic “joint health insurance” plan for women in their 30s–40s

    Links & Resources

    Connect with David — Coach & educator at David Grey Rehab, known globally for redefining movement and rehab with precision, clarity, and results. The gram: https://www.instagram.com/davidgreyrehab/ Website: https://www.davidgreyrehab.com/pages/david-grey-rehab

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