Warrior School Amy Kate Bowe

Show notes
In this EP, I dive deep into the topic of joint pain and optimising tendon strength for women in their late thirties, forties, and beyond. I share my observations from working with women over the past few years, discussing the increased prevalence of conditions like plantar fasciitis, Achilles tendonitis, and shoulder injuries in this age group—especially during perimenopause. 

The EP covers the anatomy of tendons, how they adapt to stress, and factors that affect tendon health, such as exercise, nutrition, and recovery. We'll also discuss the influence of hormonal changes during perimenopause on tendon health and provide practical advice for managing and preventing tendon issues. 

If you’re experiencing joint pain or tendon problems, this EP is packed with insights to help you understand and optimise your tendon health.

Key Takeaways:


Tendons adapt to mechanical stress but require more time and proper loading compared to muscles.
Hormonal changes during perimenopause and menopause can increase the risk of tendon injuries.
Adequate nutrition, particularly protein intake, is crucial for collagen synthesis and tendon health.
Progressive overload and appropriate rest are essential for strengthening tendons.

Seek professional help if experiencing persistent tendon issues, and consider advanced treatments if necessary.



00:00 Introduction to Joint Pain and Tendon Strength


00:42 Types of Research: Quantitative vs. Qualitative
02:00 Observations on Joint Pain in Women Over 40
03:58 Understanding Tendons: Anatomy 101
06:42 Factors Affecting Tendon Health
08:25 Exercise and Training: Building Tendon Strength
16:59 Nutrition's Role in Tendon Health
18:16 Rest and Recovery: Essential for Tendon Repair
19:04 Managing Tendon Injuries: Practical Advice
29:05 Hormonal Changes and Tendon Health in Perimenopause
32:56 Preventing Tendon Issues: Tips and Strategies
33:44 Conclusion and Support

For more resources and to stay connected, visit Warrior School.

Upcoming Events:


Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges.
Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors.

Connect with Me:


Website: https://warriorschool.co/
Instagram: https://www.instagram.com/amykatebowe/
Email: amy@amykatebowe.com

Show notes
In this episode, I explore the critical importance of muscle mass for women. I discuss the optimal muscle mass needed, how to achieve and maintain it, and why it's essential for our health, including physiological, hormonal, metabolic, and mental. Highlighting recent research in women's health and fitness, I challenge traditional approaches focused on weight loss and reduced activity. Instead, I emphasise the 'more' approach—advocating for more muscle, more energy, more food, and more optimal training. I delve into the science of muscle growth, training strategies, the influence of age and hormones, and the importance of a well-rounded muscle-centric lifestyle. 

00:00 Introduction: The Importance of Muscle Mass for Women
02:58 The Vision: Health and Body Goals
04:13 A New Approach: Adding More Muscle
06:33 Defining Optimal Muscle Mass
09:02 Understanding Muscle Composition and Averages
13:03 The Role of Muscle in Overall Health
19:02 Training and Nutrition for Muscle Growth
24:09 The Science of Building Muscle
36:53 Achieving and Maintaining Optimal Muscle Mass
42:01 Conclusion: Steps to Build and Maintain Muscle

For more resources and to stay connected, visit Warrior School.

Upcoming Events
• Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges.
• Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors.

Connect with Me
• Website: https://warriorschool.co/
• Instagram: https://www.instagram.com/amykatebowe/
• Email: amy@amykatebowe.com

Show notes
This EP is the seventh in our podcast sprint series. I dive into the concept of 'movement' and its impact on creativity and personal growth. As I walk and talk, I reflect on how movement fuels my creativity and share updates from my life and Warrior School. I discuss my fascination with long-term vision, the importance of maintenance periods, and the cycles of change every seven years. I also introduce new projects within Warrior School, including structural changes, a new alumni program, and exciting upcoming events like challenges and a Fiji training immersion in 2025. 

00:00 Introduction and Podcast Update
00:23 The Power of Movement and Creativity
01:50 Choosing a Word for the Year
03:48 The Concept of Maintenance and Momentum
05:09 Long-Term Vision and Goals
06:52 Exciting Projects and Future Plans
11:40 Warrior School Updates
17:27 Warrior School Challenges and Events
24:15 Personal Life and Renovations
26:07 Conclusion and Final Thoughts
26:31 Warrior School Testimonials

Key Topics Discussed


The Power of Motion and Creativity: Discover how movement fuels creativity and the benefits of incorporating physical activity into your daily routine.
Personal Updates: A listener asked about what's new in my life, and I share some significant changes and future plans.
Choosing a Word for the Year: Although it's mid-year, I'm choosing "movement" and "motion" as my guiding words for the remainder of 2024.
Maintenance vs. Momentum: The importance of balancing maintenance phases with periods of growth and momentum in your training and life.
The Seven-Year Cycle: An exploration of the seven-year cycle of change and its impact on our lives.
Exciting Warrior School Developments: From new coaching structures to the creation of the Warrior Alumni Program, hear about the latest innovations.
Upcoming Warrior School Challenge: Details on the next challenge starting September 2nd, focusing on finding your edges and pushing limits.
Warrior School's First Training Immersion Event: Announcing a three-day training immersion event in Fiji, in June 2025.
Personal Adventures and Renovations: Updates on my upcoming travels, family visits, and ongoing apartment renovations.

Notable Quotes


"The motion and the movement really help my mind. It's where I come up with a lot of my creative ideas."
"We thrive on forward momentum, the sense of being in motion, of progressing forward."
"It's okay to go through times of maintenance or stagnation. Those times are great for reflection and restoring your vision."
"The seven-year cycle offers us a chance for drastic change. It's a period of significant transformation in our lives."

Upcoming Events


Warrior School Challenge: Starting September 2nd, focusing on in-house competitions and finding your edges.
Warrior School Training Immersion Event: June 2025 in Fiji, featuring intense training sessions, adventures, and a special graduation ceremony for OG warriors.

Connect with Me


Website: https://warriorschool.co/
Instagram: https://www.instagram.com/amykatebowe/
Email: amy@amykatebowe.com

Show notes
In this EP, I take you on a walk with me as I share insights into how consistently practicing new skills, like training or business tasks, can make them feel less daunting. I also dive into an interesting conversation I had with a warrior about the anxieties of maintaining a training routine while travelling. We explore strategies for using one's body as a tool to create effective workout sessions anywhere, reinforcing the significance of foundational bodyweight strength training. The episode aims to empower you with confidence and knowledge to maintain your training regardless of your environment.

00:00 A Sunday Walk and Catching Up on Work
00:40 Supporting Karson's Big Events
02:50 Building Capacity Through Practice
05:36 A Conversation with a Warrior
08:18 Training While Traveling
12:24 Using Your Body as a Training Tool
19:12 Maintaining Consistency in Training
22:20 Final Thoughts and Encouragement

Quotes:


"When we're starting something new, it feels really big and scary because we haven't done it before. But the more that we practice it, the more that we do it, we build that skill or that thing.
"Our body is a tool. No matter where I go in the world, I know how to use my own body."

Resources Mentioned:


Creator Club

https://www.creatorclub.link/


Warrior School

https://warriorschool.co/

Connect with me


Website: https://warriorschool.co/
Instagram: https://www.instagram.com/amykatebowe/
Email: amy@amykatebowe.com

Listener Questions


Question of the Episode: How do you adapt your training or work routine when you're travelling or facing interruptions? Share your experiences with us on social media using the hashtag #EmpowermentThroughMovement.
Call to Action: If you found this episode helpful, please subscribe, leave a review, and share it with friends who might benefit from these insights.

Show notes
In this EP, I share insights from a recent one-on-one coaching call focused on getting back on track, finding motivation, and regaining momentum. I've been havin’ many conversations with the Warriors about deeper goal setting, talking about the importance of big, specific, measurable, and time-based goals. 

I also talk about the concept of periods of maintenance and momentum, explaining how to leverage both to achieve your visions - It's about embracing the process, discovering joy in new challenges, and putting ourselves on the hook to explore our true potential.

How are you going to put yourself on the hook for the second half of 2024?


00:00 Introduction and Coaching Call Insights
01:18 Reconnecting with Your Vision
01:51 Setting Big, Scary Goals
02:55 The Power of Challenges in Warrior School
04:20 Maintenance vs. Momentum
06:58 Declaring Specific Goals
09:51 Finding Your Fire
16:33 The Joy of Sprinting
27:22 Pushing to Your Edges
30:53 Conclusion and Final Thoughts


Featured on the Show
Warrior School

Related podcasts
Episode 287: How do I get back on track?
Episode 284: Finding your fire
Episode 276: Maintenance versus momentum
Episode 243: How do keep gong in moments or period of change
Episode 237: How are you thinking about your goals?
Episode 236: Readiness and delaying

Show notes
Recording outside in the sunshine, I reflect on a quote I came across: "The secret of your future is hidden in your daily routines." This sets the stage for a chat about the significance of maintaining consistent daily habits, particularly in building a strong foundation for your metabolism, energy levels, and training.

I share insights from a recent coaching call where we discussed why your body craves consistency, especially at the start of a fitness journey. Establishing and maintaining consistent practices in eating, training, sleeping, and managing stress are crucial for developing resilience and flexibility over time.

Episode Breakdown:


00:00 Welcome to Episode 290
01:31 Discovering Cosmos and Daily Routines
02:28 The Importance of Consistency
03:52 Building a Strong Foundation
07:01 Consistency in Training and Nutrition
12:11 Daily Routines for Future Success
14:39 Final Thoughts on Consistency

Featured on the show
Warrior School

Related podcast episodes
Episode 257: Unlocking the power of meal timing
Episode 253: Carb shortage SOS (overcoming insufficient intake)
Episode 251: Breaking patterns and making confident training choices
Episode 243: How to keep going in moments and times of change