Warrior School Amy Kate Bowe

Show notes
EP 281 of the Warrior School podcast marks the conclusion of a five-part series focusing on how you should approach exercise, fitting it into your life in a way that aligns with your unique body and goals. 

The EP highlights the importance of individualisation, flexibility, and fun in fitness. I emphasise the need for a strong foundation in strength training, cardiovascular health, and nutrition, regardless of specific goals. 

I invite you to apply to join Warrior School if you need leadership and support with your heath and fitness. To learn more about Warrior School click here.

00:00 The Final Episode of Our Series
00:45 Sharing and Feedback
05:22 Diving Into Individualisation in Women's Exercise
05:53 Exploring the Importance of a Strong Foundation
08:06 The Power of Individual Goals and Hybrid Training
10:10 Creating a Personalised Training Strategy
16:19 The Joy and Challenge of Pursuing Fitness Goals
29:20 Invitation to Join Warrior School for Personalised Support
33:09 Warrior School Women Share Their Transformative Journeys

Related podcast episodes
Episode 280: How should women approach exercise? [part 4: sprint interval training & plyometrics] 
Episode 279: How should women approach exercise [part 3: cardiovascular training] 
Episode 278: How should women approach exercise [part 2: strength training]
Episode 277: How should women approach exercise [part 1: the guidelines]
Episode 250: Elevate your training by embracing ease and joy
Episode 214: Playing to win

Show notes
In today’s Ep, we are talkin’ all about sprint interval training and plyometrics. This is part four of our five part series on ‘how to approach exercise’. I share my excitement about nearing the 300th episode milestone of the podcast (which is blowing my mind. I talk about about the concept of 'finding your fire,' a metaphor for the drive and passion needed to achieve substantial body composition changes and to embrace aggressive, high-intensity training methods such as sprinting and Olympic weightlifting. 
I reflect on the importance of mindset, the need for a strong foundation, and the role of high-intensity training in achieving body composition goals. 

00:00 Welcome to Warrior School: The Journey to 300 Episodes
01:30 Igniting the Fire Within: The Power of Grit and Determination
03:29 Embracing Aggression: Lessons from Sprint Training and Olympic Weightlifting
05:34 Overcoming Self-Doubt: The Mental Battle of Training
11:37 Building a Strong Foundation: The Importance of Consistent Training
17:53 Integrating Sprint Training: A Guide to Enhancing Performance
24:51 Mindset and Adaptation: The Key to Pushing Your Limits
27:26 Igniting the Fire Within: The Power of Goals and Vision
28:28 The Journey to Feeling Amazing: A Warrior's Wedding Prep
29:26 Rekindling the Vision: Staying True to Your Goals
32:48 The Essence of Training: Finding Your Fire
36:21 Warrior School Testimonials

Related podcast episodes
Episode 229: Is training hard bad for female hormones and health
Episode 227: The best sprint intervals for metabolic health and fat loss
Episode 186: How should I approach training [exercise prescription for strength, HIIT and plyometrics]
Episode 184: The power of plyometrics on body composition and metabolic health

Featured on the show
Warrior School

Show notes
In today’s EP, we focus on cardiovascular training and how to incorporate it into your training routine. I share group coaching call on improving aerobic capacity and the benefits of High-Intensity Interval Training (HIIT), offering insights into aerobic vs. anaerobic training, energy systems, and how to fit HIIT alongside strength training. 

Key Takeaways:

Understanding Energy Systems
Aerobic vs. Anaerobic Training
Common misunderstandings about High-Intensity Interval Training
Incorporating HIIT and SIT into your training
Creating your training strategy

00:00 Welcome to the Warrior School Podcast: Navigating Exercise
00:52 Diving Deep into Cardiovascular Training
00:59 Exclusive Group Coaching Insights: Aerobic Capacity and HIIT
07:37 Understanding Energy Systems: Aerobic vs. Anaerobic
19:30 Practical Guide to Aerobic Thresholds and Training Zones
30:58 Anaerobic Training Explained: Beyond the Basics
40:19 Unlocking the Benefits of High-Intensity Training for Women Over 40
44:05 Incorporating HIT and SIT into Your Routine: Practical Tips
52:00 Navigating the Path to Sprinting: A Gradual Approach
01:02:00 Warrior School Testimonials

Related podcast episodes
Episode 279: How should women approach exercise [part 2 cardiovascular exercise]
Episode 207: The importance of a well-balanced exercise program with Libby Wescombe
Episode 185: HIIT training for fat loss and metabolic health
Episode 186: How should I approach training [exercise prescription for strength, HIIT and plyometrics]

Show notes
I share the first part of a five-part series focused on how you should approach exercise, specifically addressing the crucial role of strength training in creating the body you want. 
I debunk myths about fitness post-40, presenting a new, empowered approach that prioritises strength, energy, and confidence over traditional diet and exercise narratives. I discuss adapting exercise to your current life stage, and highlight that change is not only possible but achievable through strategic, informed strength training and self-prioritisation. 

Key Takeaways:


Strength Training is Essential: Strength training is highlighted as a cornerstone for women's fitness, particularly in the context of hormonal changes and body composition shifts that occur in the late thirties and beyond. 



Navigating Through Noise: The episode discusses the importance of cutting through the fitness industry's 'noise' and focusing on strategies that offer clear, actionable guidelines tuned to women's unique physiological needs. 



Old Game vs. New Game: A comparison is drawn between outdated fitness ideologies focused on weight loss and restriction ('Old Game') versus a more holistic approach ('New Game') emphasising strength, energy, and confidence. 



Prioritising Health and Fitness: The importance of making one's health and fitness a top priority to maintain energy, functionality, and the ability to lead a full life is underscored



00:00 Welcome to the Warrior School Podcast: Women and Exercise
00:50 The Power of Strength Training for Women
00:54 Navigating the Noise in Women's Health and Fitness
01:20 Embracing Change: Fitness Beyond Your 40s
03:39 Old Game vs. New Game: A Fresh Approach to Fitness
04:38 Living Big: The New Game of More
09:26 Prioritising Health and Fitness for Energy and Power
12:10 Creating an Environment for Success
17:40 Owning the Movement: Beyond the Gym
22:06 The Essentials of Strength Training
27:50 Building a Foundation: The Importance of Body Weight Training
36:47 Designing a Training Program That Works for You
38:35 Training Needs for Females: A Comprehensive Guide
39:00 Customising Your Training: Athletes vs. Strength Focus
40:42 Creating Your Vision: The Foundation of Fitness Success
42:18 Adapting Training to Your Current Season of Life
43:27 Building Your Foundation: Starting with Strength Training
46:12 Advancing Your Training: Lifting Heavy and Building Muscle
57:46 Warrior School Testimonials: Transformations and Triumphs

Related podcast episodes
Episode 273: Q&A Special Part 2 (timestamp 19-minutes)
Episode 262: Transforming your training with Own the Movement Workshop
Episode 233: How heavy should I be lifting to get stronger and build the body I love?
Episode 207: The importance of a well-balanced exercise program with Libby Wescombe
Episode 172: Strength training 101
Episode 158: My tops tips and tricks to help you lift more weight
Episode 142: How to confidently progress and modify your training so you can build muscle with Libby Wescombe 
Episode 114: The key to taking your training to the next level
Episode 105: How to confidently choose the right weights in your training
Episode 104: Why you’re not making progress in your training with Libby Wescombe
Episode 89: How to train hard in a respectful way

Featured on the podcast
Warrior School

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/

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Episode 243: How to keep going in moments or periods of change
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