Warrior School Amy Kate Bowe

Show notes
In today's episode is the first part of an essential five-part series focused on how women, especially those in their 40s and beyond, should approach exercise. 

I share insights into the complexities of women's health and the crucial aspects of building a fitness regimen that not only aligns with your goals but is also sustainable and responsive to your unique physiological needs. 

Drawing from conversations with experts like Dr. Stacey Sims and incorporating the approach of 'playing to win' in the realm of women's fitness, I explore the foundational guidelines critical for developing a fitness strategy that resonates with your goals and life.

Key Takeaways: 


The significance of strength training and its impact on muscle density and overall health.
The role of cardiovascular training, including HIIT and Zone 2 workouts, in enhancing energy efficiency and fat burning. 
Understanding the importance of speed and power exercises for bone health, especially during the perimenopause and menopause stages. 
The foundational principles of establishing a solid fitness base, including nourishing adequately, prioritising sleep, and regular movement. 

00:00 Welcome to the Warrior School Podcast
00:49 Introducing the Five-Part Series on Exercise for Women
04:26 Understanding the Guidelines for Women's Exercise
06:59 The Importance of Vision, Current Season, and Foundation in Fitness
16:23 Deep Dive into Guideline One: Strength Training
21:48 Exploring Cardiovascular Training and Speed & Power
26:04 Building a Strong Foundation: The Female Training Pyramid
30:35 Warrior School Success Stories

Related podcasts

Episode 166: Where do I start? (how to start training again after time off)
Episode 172: Strength training 101
Episode 182: How to train in your 40s and beyond
Episode 184: The power of plyometrics on body composition and metabolic health
Episode 185: HIIT training for fat loss and metabolic health
Episode 186: How to approach your training (exercise prescription for strength, cardio and plyometrics)

Show notes
In episode 276, we explores the significance of recognising and navigating through periods of 'Maintenance' and 'Momentum' in your health and fitness journey. 

'Maintenance' refers to periods focused on maintaining your current standards and baselines amidst life's demands, ensuring consistency. 'Momentum' describes times with fewer external pressures, allowing for aggressive progress and the pursuit of new goals, embodying a phase of growth, results, and setting new standards. 

Recognising which phase you are in - Maintenance May or Momentum May - and adopting the appropriate strategy ensures balanced, sustainable progress towards your health, fitness, and personal goals.

Warrior School
https://warriorschool.co/

Related podcasts

Episode 260: Achieving more in less time
https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000648230897

Episode 243: How to keep going in moments or periods of change
https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000638789543

Episode 219: Self-discipline, patience and committing to the plan
https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000627305907

Episode 205: How can I support myself in times of stress
https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000621986418

Episode 189: Life sprints and shortening the long way home
https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000617374693

Show notes
In today’s episode, my guest is Libby Wescombe. This is Lib’s fourth or fifth time on the Warrior School Podcast. In this EP, we chat about the significance of incorporating flexibility and fun into your training practice. Libby highlights the journey from beginner to advanced, how we navigate discomfort in training, and the need for balanced training that supports mental health and life fulfilment beyond physical benefits. We also talk about the importance of autonomy in setting personal goals, and the role of support from partners. 

Key Takeaways:

00:26 The Return of Libby Wescombe: Fan Favourites and Podcast Plans
01:21 Diving Deep into Training Flexibility and Fitness Philosophy
07:53 Exploring the Science and Personalisation of Training
14:00 The Journey from Beginner to Advanced: Building Muscle and Embracing Soreness
23:29 Navigating Discomfort and the Path to Athleticism
29:41 The Importance of Embracing Discomfort in Training
38:10 Understanding Your Body's Adaptation to New Workouts
38:45 The Importance of Frequency in Training
39:45 Evolving Your Fitness Goals Over Time
40:37 Exploring Diverse Training Approaches Beyond Longevity
41:34 Adapting Training to Individual Desires and Life Stages
44:31 The Power of Support in Achieving Fitness Goals
45:22 Embracing Change and Stepping Out of Comfort Zones
47:11 Combining Different Training Styles for Optimal Results
55:27 The Role of Communication and Support in Fitness
01:06:57 Finding Personal Fulfilment in Your Fitness Journey

Libby Wescombe Website   
https://libbywescombe.com/your-monthly-fuel-about-page

Libby Wescombe Instagram 
https://www.instagram.com/libbywescombe/

Episode 207: The importance of a well balanced exercise program with Libby Wescombe
https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000622757452

Episode 142: How to confidently modify and progress your training with Libby Wescombe 
https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596

Episode 104: Why you’re not making progress in your training with Libby Wescombe  
https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960

Episode 80: How to build muscle with Libby Wescombe  https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000530211023

Show notes
My guest today is with Elena Rossi, a connoisseur in female libido and sexuality.  Elena shares her personal journey from suffering sexual dysfunction and pain to experiencing a sexual awakening and dedicating her life to helping women navigate their sexuality. 

The Ep. delves into topics like the difference between sex and sexual intimacy, societal conditioning on sexual norms, the importance of safety and trust in sexual relationships, and the misinterpretations surrounding popular media like 'Fifty Shades of Grey.' 

Elena also discusses her course on understanding and addressing the root causes of diminished libido in long-term relationships, emphasising the importance of alignment with one's sexuality and the detrimental effects of trying to conform to male-centric views of sex.

*Warning: There is swearing and talk of rape as a fantasy in this episode (so be careful with little ears).

00:00 Opening Banter: Fashion and Introductions
00:41 Journey to the Podcast: Discovering Elena's Work
01:40 Elena's Mission: Saving Marriages and Understanding Female Sexuality
02:58 From Pain to Purpose: Elena's Personal Journey
06:17 Creating Safe Spaces: Addressing Women's Sexual Challenges
08:56 Understanding Female Libido: Beyond the Surface
13:55 The Pillars of Female Libido and Self-Care
25:43 Seasons of Libido: Navigating Life's Changes
28:16 Personalising Your Path: Sexuality and Libido Your Way
33:04 Maintaining Desire in Long-Term Relationships
34:56 The Illusion of Recapturing Novelty in Long-Term Relationships
35:59 Role-Playing and the Quest for Novelty
36:17 Evolving Desire Beyond Novelty
38:22 Building Emotional Connections for Deeper Intimacy
40:11 Redefining Arousal and Desire
41:11 The Importance of Time and Patience in Sexual Intimacy
45:40 Exploring the Difference Between Sex and Sexual Intimacy
49:06 Addressing Misconceptions and Communication in Relationships
51:19 Unpacking the Phenomenon of Fifty Shades of Grey
53:12 The Misunderstood Concept of the 'Rape Fantasy'
54:16 The Role of Safety in Sexual Desire
57:03 Challenging the Hustle Culture in Sexuality
57:38 Identifying and Addressing Libido Killers
01:07:13 Concluding Thoughts and the Importance of Communication

Elena Rossi Instagram
https://www.instagram.com/elenarossiofficial_/

Website
https://elenarossiofficial.com/

Where did my Libido Go Course
222USD OFF with the code WARRIORSCHOOL on her Level 1 Course.
Here is the course link: https://elenarossiofficial.com/level-one/

Show notes
In this EP, I explore the importance of optimal protein intake for muscle growth, navigating menopause, and the nuances between muscle building and strength training for women over 40.

I share personal experiences and insights gained from entrepreneurship, emphasising the value of adopting a long-way home approach in both business and fitness. I also discuss strategies for recognising and managing burnout by addressing low energy states.

00:00 Unexpected Q&A: Protein Absorption Insights
02:12 The Science of Protein Intake for Women
12:08 Navigating Menopause: Tests and Genetics
19:19 Muscle Building vs. Strength Training: A Deep Dive
34:18 Maximising Strength and Muscle Growth: Strategies and Insights
36:22 Upcoming Series Announcement: Fitness for Women in Their Forties and Beyond
36:48 Entrepreneurial Journey: Lessons Learned and Personal Growth
40:33 Embracing the Long Way in Business and Training: A Philosophy of Patience and Persistence
45:46 The Joy of No Rules: Finding Freedom in Training and Entrepreneurship
52:26 Navigating Burnout: Understanding and Overcoming Low Energy States
01:03:13 Concluding Thoughts: Wrapping Up Q&A Part Two

Featured on the show
Warrior School
https://warriorschool.co/

Related podcast episodes
Episode 233: How heavy should I be lifting to get stronger and build the body I love?
https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000632941029

Episode 172: Strength training 101
https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000606512079

Show notes
This EP of the Warrior School podcast, I dive into a Q&A sesh. We explore key topics such as meal timing for evening workouts, the benefits of consistent exercise schedules, managing energy levels, and effective strategies for addressing cellulite through metabolic health, resistance training, and dietary adjustments.

Key Takeaways:


Optimal nutrition throughout the day is crucial for training effectiveness, not just pre- and post-workout meals.
Consistency in workout timing, whether morning or evening, matters more than the specific time of day. - Understanding and managing energy leaks can significantly enhance overall health and vitality.
Cellulite can be managed through improved metabolic health, resistance training, and attention to hormone balance.
The support and shared experiences of a community like Warrior School can be incredibly motivating and transformative.

00:00 Welcome to the Warrior School Podcast Q&A Special!
00:34 Mastering Meal Timing for Evening Workouts
10:44 Exploring the Best Time for Workouts: Morning vs. Evening
19:40 Unveiling Energy Leaks: How to Harness Your Power
29:16 Demystifying Cellulite: Strength, Metabolism, and Body Composition
30:30 Unveiling the Mysteries of Cellulite: Causes and Hormonal Influences
31:05 The Role of Estrogen in Cellulite Formation
32:59 Strategies for Managing Cellulite: Hormonal Balance and Lifestyle Changes
33:51 Dietary Influences on Cellulite: Omega Fatty Acids and Inflammation
35:33 Metabolic Health and Its Impact on Cellulite
37:44 Exercise as a Key to Reducing Cellulite: Resistance Training and Sprinting
47:13 Personal Testimonies: Transformations in Warrior School
51:57 The Power of Community and Consistency in Warrior School
54:49 Celebrating Strength and Confidence: Warrior School Success Stories

Featured on the show
Warrior School
https://warriorschool.co/

Related podcast episodes
Episode 257: Unlocking the power of meal timing
https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000646713929

Episode 223: Q& A special (Why fasting is more stressful for women timestamp: 47:02)
https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000628920769

Episode 34: Why I don’t recommend fasting https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000474105738

Dr Stacy Sims Article https://www.drstacysims.com/blog/You_are_an_athlete_and_you_shouldn’t_practice_intermittent_fasting