Warrior School Amy Kate Bowe

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

Show notes
In this unplanned and unscripted episode, I reflect on the common occurrence of post-competition or challenge blues. I talk about my experience with intense training regimens, the emotional highs of competition, and the subsequent low, unmotivated periods that followed. These post-competition blues, characterised by feelings of disappointment, depletion, and restlessness, are prevalent among all athletes in various sports, and women who train.

Whether you're into weightlifting or any sport, those feelings of disappointment and restlessness can hit hard. It's crucial to see these lows as part of the training cycle and give yourself time to recharge. I emphasise the significance of balancing structured training with periods of fluidity and playfulness to maintain a sustainable and successful training practice. 

00:00 Welcome to an Unscripted Podcast Episode
00:26 Reflecting on the Forge and Form Challenge
00:54 Understanding Post-Competition Blues
02:36 The Mental and Physical Impact of Intense Training
04:46 Navigating the Aftermath of Achievements
12:04 Embracing the Need for a Reset
14:47 Planning for Playfulness and Novelty in Training
20:27 Personal Reflections and Future Training Goals
23:40 Invitation to Join Warrior School

Warrior School
https://warriorschool.co/

Show notes
Do you have individuals in your life who offer valuable advice, push and support you, and provide feedback? Do you surround yourself with empowered women?

About four years ago, Kitty, Leila, Libby, and I connected online. We have appeared on each other's podcasts numerous times and maintain a private WhatsApp group where we discuss various aspects of life, business, and training.

However, we didn't confine our relationships solely to the digital realm. In 2022, we had our first in-person meeting in Sydney, followed by another gathering last November to celebrate Kitty and Craig's wedding.

I firmly believe in filling our spaces with influential women—those who are pursuing similar goals, inspiring us, and fostering our growth. These women are extraordinary; they are reshaping the landscape of women's health and fitness.
Working alongside them is an immense honour.

In today's episode, we gather around the virtual 'zoom table' to delve into discussions about life, work, and relationships."

Featured on the show
Kitty Blomfield
https://www.instagram.com/kittyblomfield/

Leila Lutz
https://www.instagram.com/leilalutz/

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

Related podcast episodes
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

Episode 75: Losing weight in a healthy and sustainable way with Leila Lutz
https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000524583040

Episode 71: How to get stronger, leaner and healthier with Kitty Bloomfield https://open.spotify.com/episode/5shh2MJr2ybSdSxFUAQXiC?si=983edbe4d58142fa

My guest today is Dr. Stacy Sims. This is Stac’s third time on the Warrior School Pod. 
When I sent her the list of topics I wanted to talk about she wrote back - “Oh wow, I’ll have to think about these”. This Ep. Is more personal than it is ‘education and science’.
Stacy has been on 292 podcasts in the last year or so, so I didn’t want to get her on the talk about the same stuff. I was more interested in what’s going on in her work and what playing to win means to her as a woman, athlete, Mum and scientist.

Key Takeaways:


What’s going on in Stacy’s World 
Why she decided to revise ROAR and what’s different in version 2.0
Her insights from collaborative projects aimed at educating women on strength training
Her passion for gender equality for youth athletes and sports in schools
Adapting training strategies throughout different life stages, particularly in response to hormonal changes.
Utilising technology, such as 'smart tampons,' for early warnings of health issues.
Groundbreaking research on using menstrual fluid as a diagnostic tool for women's healthcare accessibility.
Personal experiences with balancing training, business, and family, along with strategies for prioritising self-care and finding balance.
Balancing rigorous training with rest, nutrition, and recovery for holistic health.

00:00 Introduction talking about podcasts and podcast set-ups
01:46 The World of Women's Health and Fitness: Insights and Innovations
05:43 Revolutionising Women's Health: The Journey of Revising Roar
12:06 The Art of Writing: Collaborative Processes and Creative Challenges
14:50 Empowering Young Females: The Importance of Education and Awareness
22:39 Championing Change: Advocacy for Gender Equality in Sports and Education
29:27 Navigating the Noise: Personalising Women's Health and Fitness
40:04 The Importance of Returning to Baseline for Health and Fitness
40:55 The Big Rocks of Health: Sleep, Activity, and Nutrition
41:35 Personal Struggles with Balance and Health
42:10 The Power of Saying No and Prioritising Self-Care
42:40 The Challenge of Balancing Training, Business, and Family
43:33 Prioritising Training and Energy Management
47:33 Collaborations and Innovations in Women's Fitness
53:28 The Journey to Mastering Strength and Confidence
01:04:31 Exploring Menstrual Fluid as a Diagnostic Tool
01:11:33 Planning for Balance and Joy in LifeShow notes

Show notes
My guest today is Jennine Jacob, a fashion expert who helps women feel great in their clothes. Originally from California, Jennine studied design in London before starting a popular fashion blog called 'The Coveted.' She also set up a website called Independent Fashion Bloggers (IFB) to help other bloggers make money from their sites and social media. After selling IFB in 2015, Jennine focused on being a mom, but she's now back in the fashion world, using social media, free style guides, and personal styling sessions to help women find their own style.

In our chat, we'll cover:


Jennine's story and how she got into fashion.
Why many women struggle with their wardrobes and how to fix it.
What it means to dress for your life.
Simple tips for creating a wardrobe you love.
How to make getting dressed easier with just 10 pieces.
Tips for successful thrifting.
Fashion advice for those over 40.

Featured on the show
Jennine Jacob Instagram
https://www.instagram.com/jennine.jacob/

Jennine Jacob Store
https://stan.store/jenninejacob