PODCAST · health
The Warrior School Podcast
by Amy Bowe
Welcome to The Warrior School Podcast - THE podcast for women who train.Warrior Schools mission is to completely redefine how you train, and how you see exercise and life. Myself, and tons of experts, will help you learn how to play (and win) the new game in women's health and fitness as a woman in her 30s, 40s and beyond.You'll find tons of info on training, nutrition, hormones, female physiology and mindset to help you build a strong foundation and prepare your body (and mind) well for this second stage of your life.
Episodes
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Training Era: How do I fit it all together?
We've spent the last six episodes talking about exercise selection, position, stability, force production, recovery, adaptation, and what training actually is. But now comes the question every woman asks: "Okay Amy... but how do I fit it all together?" The strength training. The walking. The Zone...
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Training Era: The Same Unsexy Sh*t Builds the Best Bodies
A few months ago, I asked you about your health and training. And almost all of you said some version of the same thing: "I feel like I'm doing all the right things... so why isn't it working?" You’re training. You’re walking. You’re eating protein. You’re trying to tick all the boxes. And yet…
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Training Era: The Muscle-Building Signal Most Women Never Create
This is THE episode the whole series has been building toward girl. We've done the position work. We've done stability. And now, we finally get to talk about force production and mechanical tension— the third layer of the Training Hierarchy and the actual thing that drives muscle growth…
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Training Era: Why You Keep Flaring Up (And How to Build Stability)
You can find the position. You can stack your joints, create your brace, get yourself organised. And then the set gets hard — and you lose it all. You start to feel her in your lower back. And every damn time you try to deadlift or back squat you flare her up. That's a stability problem girl. And...
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Training Era: Why Your Body Isn't Changing (It Starts With Position)
You can work as hard as you want girl. But if your position is off, the signal won't make it. Today we go deep on position — the first and most important layer of the Training Hierarchy. Because before we talk about progressive overload, before we talk about how heavy you're lifting, before we…
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Training Era: Have You Actually Earned the Right to Lift Heavy?
Today I'm breaking down the Training Hierarchy — the complete framework that sits underneath everything I teach inside Warrior School and everything we're going to cover in this series. Once you have this girl, you'll understand exactly why your training is or isn't working. And you'll know what…
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Welcome to The Training Era: Exercise Isn't Training
Welcome to The Training Era. Girl — If you feel like you’re doing everything right. You’re consistent. You’re showing up. You’re training, eating well, you’re trying to sleep, manage your stress. And your body is just... not responding the way you want her to. And you’re exhausted from trying so...
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From relationship to results: how you actually build the body you want
Over the past six episodes, we’ve been talking about the relationship you have with your body and your training. But the next question is: How do you actually build the body you want? The strength. The muscle. The energy. The confidence. So, those outcomes are not goals. They are adaptations. And...
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The Relationship Era: Surrendering to the timeline — Why body recomposition takes longer than you think
In this episode of the Warrior School Pod, I explore why building the bod you love often takes longer than expected — and why fighting the timeline can actually slow your progress. If you’ve ever felt frustrated with body recomposition, strength training results, or fat loss progress, this...
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The Relationship Era: Where are you actually at? (The assessment that changes everything)
In this episode of the Relationship Era, I wanna introduce you to a different way of thinking about training — one that changes how you approach your workouts, your body, and the entire practice of strength training. Because training isn’t a checklist. Training is a system. And if you don’t...
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The Relationship Era: The three systems that actually drive fat loss, muscle gain & body recomposition
This is Conversation four inside The Relationship Era on The Warrior School Podcast — and today we’re talking about why your bod doesn’t look or feel the way you want her to… and what actually creates muscle, fat loss, strength, energy, and confidence. Because here’s the truth: You don’t get to...
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The Relationship Era: You’re doing everything right — But you’re in the wrong relationship
You can be lifting four days a week. Tracking your protein. Walking your steps. Doing a lot of the "right things". Trying — really trying. And still be in a strained relationship with your body. This is what I observed in 2025. Not a lack of effort. Not a lack of information. Not a lack of...
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The Relationship Era: Checklists don’t build bodies strategies do
Last year I watched brilliant, capable, badass women exhaust themselves trying to tick every box in women’s health and fitness — protein, creatine, steps, HIIT, sleep, supplements — and still finish the year asking the same question: “Why isn’t my body changing?” In this EP, I’m breaking down the...
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The Relationship Era: The five observations that will change how you train (And what 2026 requires)
Warrior Woman — this is the start of a new era. If you’ve been lifting heavy, walking more, eating your protein, taking the creatine… Tick. Tick. Tick. And still wondering why your bod isn’t changing — this episode is for you girl. In this first episode of 2026, I break down the five biggest...
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Doing “all the right things” but your body won’t change? You’re missing the prereqs
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...
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If you can’t live your life, your training isn’t working – food, cardio & capacity with Libby Wescombe
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...
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How you do one rep is how you do everything
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…
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Stop letting bad programs wreck your bod: the programming upgrade every woman needs
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...
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Build The Body You Love Training Assessment (Live Workshop)
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: I will walk you through my six-part Training Assessment in real…
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Why your workouts aren’t working: the 3 programming systems you’ve never been taught
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…
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I thought something was wrong with me (inside my longest season of not knowing)
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…
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Stop chasing pain, rehab is training and why variety wins with David Grey
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…
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The checklist era is over
Warrior woman, welcome back to the mic girl. It's been a hot minute since we hung out, and today I wanna go deep with you on something that's holding so many women back in their health, their training, and their lives: the 'checklist era'. You know her. The macros. The reps. The Zone 2. The…
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The Emotional Home that’s secretly running your life with Nerida Bindt
Today, girl, I’ve got someone very special back on the mic with me. Five years ago, Nerida Bint joined me on this podcast. Back then, she was running two of the biggest women’s-only gyms in Australia — leading 500 women, 15 coaches, building an empire of strength. Since then? Life dismantled. Her...
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What 20 years in gymnastics teaches you about life with Olympic Gymnast Emma Nedov
Alright girl, today I’ve got Emma Nedov on the pod. If you don’t know her — she’s a two-time Olympian, an Australian gymnastics champion, and a woman who has lived the full arc of chasing a dream, breaking down, walking away, and then coming back stronger. Emma’s story is wild. She trained for 20...
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How to become a f*ckin’ badass (Part 3)
Welcome to the final instalment in our three-part series on becoming a f*cking badass. In part one, we defined her. In part two, we uncovered what blocks her. And now in part three, we build her. But let me tell you something straight up: you don’t become a badass by doing more. You become her by...
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10 things blocking your Badassery (and what to do about it) Part 2
Warrior woman— You say you want more. You want to feel powerful. Hot. Clear. Consistent. You want to be the woman who walks into the room and owns it. But you’re not her. Not yet. So what’s in the way? This episode is part two in our 3-part deep dive on becoming a motherfucking badass—and I’m...
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How to Become a F*cking Badass – Part I
In this episode of The Warrior School Podcast, I talk about what it really means to be a badass woman—beyond aesthetics and hustle. If you're ready to build a strong bod, magnetic presence, and a wildly powerful life, this 3-part series is your roadmap. Let’s talk about becoming a F*cking badass.…
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The Beautiful Back Blueprint (How to build a back that looks like you lift)
Warrior woman—This is part three of our hypertrophy deep dive, and today we’re heading upstairs. We’re talking back. Not just lats. Not just rows. But the whole system—lats, traps, scap, erectors. The whole damn thing. Because the moment I trained my back the right way, everything changed. My…
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How to train your legs properly so you can build legs you love—even if your leg day currently looks like a hot mess
Warrior woman—welcome back. This is part two of our hypertrophy deep dive (if you missed the bangin’ butt episode, go back and listen to that first). Today, we’re moving down the chain—into your quads, hammies, and calves—so you can build legs that look like they train. This isn’t just about…
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How to keep training even when your body’s mad at you
Okay. So, I’m 17 days out from competing at the BC Masters Track and Field Championships. We’re deep in the training block. But my Achilles? She’s been real mad at me lately. Both of them, actually. So today’s episode is about this: How do you keep training when parts of your bod are flaring up?...
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Play to Win: Why you need to be in the room [Q&A Episode]
Alright girl, let’s talk about why you need to be in the room. This episode is a hot Q&A on my Play To Win live training workshop—happening in Toronto (Sept 13), Vancouver (Sept 28), and yes, Australia later this year. You’ve been asking: What is it? What will we actually do on the day? Is it too...
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Is clarity a mindset issue? [why you can't hold the vision, yet]
Today we’re talking about your big, beautiful life—and why it still feels so damn far away. You say you want more. You’ve got the vision. You know what you want. But you’re tired. Distracted. Scrolling. Stuck. And it’s not because you’re lazy. Or unmotivated. It’s because you don’t have the...
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Why your glutes aren’t growin'—and how to finally train them properly (Build a Bangin’ Butt )
Alright girl—pull up a seat, because we’re about to have the conversation you’ve been waiting for. Today, we’re talking about glutes. But not just how to train them… We’re talking about how to train them beautifully. Because there’s a difference between doing exercises and training properly....
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The black hole, the breakup, and becoming unstoppable with Ash Sheppeard
EPISODE SUMMARY: Warrior Woman—this one is juicy. I sat down with Ash Sheppeard—coach, leader, former gym owner, and now the creator of Unstoppable—for a wild ride through her dots: the black holes, the breakups, the bold moves that led her to the work she does now. We talk about building a life...
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Play to Win: Build a Body That Turns Heads
The doors are open to my newest live workshop: Play To Win. I’m going to show you how to build a body that actually looks like you train - by using the right method, executing the movements properly and applying real intensity. This is how you build insane strength and get the body you crave…
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Why your bod still doesn’t look like you train
If you crave seeing the kind of change in your bod—the kind that turns heads… If you want your body to look like you train… If you’re scared that maybe—just maybe—it’s not going to happen for you… That you’ll never get the results you know you’re working for... Listen to this. Then listen to it...
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How to celebrate yourself, demand more, and run your own damn race
Warrior woman— She’s back. The voice. You know the one. Draped in drama. Lip red. Martini in hand. She walks in like she owns the place. And says it, without blinking: “It’s not good enough. You’re not good enough.” She shows up right when you should be celebrating. After the launch. After the...
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Why Protein Hits Different After 40: Amino Acids, Muscle, and Midlife Power with Liz Plosser
Liz Plosser is the Founder of the Best Case Scenario Substack, a wellness playbook helping people feel a little better today than they did yesterday. She is the former Editor-in-Chief of Women’s Health, where she oversaw the brand for seven years across its print and digital platforms and various...
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Speed, Power, Possibility: What Sprinting Unlocks in a Woman’s Body with Clay Terrell & Alex Nyandoro
Okay girl—this one’s spicy. The Performance Era Is Feminine Now! So, of course, I brought in my sprint coach Alex—and his coach Clay—for an explosive conversation on sprinting, strength, and self-leadership. This isn’t just a convo about speed. It’s about building power. It’s about mastering...
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Inside My Training Right Now: The Mistakes, the Mess, and the New Approach That Works
Episode Summary: Warrior woman—this one is personal. It’s raw, it’s real, and it’s the truth behind why so many of you are doing the work... and still not getting the results. In today’s solo episode, I walk you through what happened when I—someone with 20 years of experience—tried to layer...
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Build The Body That You Love Workshop
Build The Body You Love Workshop Tuesday May, 27th | 3:00PM PDT Save your spot: https://amykatebowe.kit.com/ff215fa98cB
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Integration Over Information
Episode Summary: Warrior woman—this one's a hot one. You’re not broken. You’re not doing it wrong. You’re just skipping the part that actually builds the body you love—the struggle. In today’s solo, I talk about why tips, tricks, and reels will never transform your body. And why integration—not...
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What Interruptions Are Actually Telling You About Your Body and Life
✨ Summary: Okay girl, let’s talk. You keep thinking the interruptions are what’s stopping your progress—your sick kid, your travel schedule, your energy dips, your injuries. But here’s the truth: interruptions aren’t getting in the way of your results—they are the way. In this episode, I break…
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The #1 Supplement Every Woman Should Take (Hint: It's Not Protein)
EPISODE SUMMARY: Warrior Woman—get ready, because today we’re talking about the supplement I believe every woman should know about. We’re diving deep into creatine—but not the way the fitness bros do it. This is for us. For the women who lift, sprint, grow humans, lead businesses, and want to…
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Zone 2 vs HIIT: What Actually Works for Fat Loss, Energy, and Longevity
Episode Summary: Alright warrior—let’s talk cardio. Not the old game of “burn more calories,” but the new game: build a body that lasts. In this episode, I break down one of the most common questions I get: “Should I be doing Zone 2 or HIIT if I want to preserve muscle, boost metabolism, and stay...
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You're Not Underperforming—You're Underfuelled: How to Eat for Sprinting
You asked, so I’m answering girl—how the hell do we fuel properly for sprinting? There’s a lot of noise out there. Some say “sprints are short, so you don’t need much.” But if you've ever sprinted properly—I mean real, all-out, full-body-on-fire kind of sprinting—you’ll know that’s not true. In...
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Do You Really Need a Deload? Why Life Might Be Handing You One Already
EPISODE SUMMARY: Warrior Woman, welcome back. You’ve probably heard the term “deload” thrown around… maybe by your physio, maybe by Dr. Stacy, maybe in some performance podcast. And you might be wondering — should you be doing deload weeks? Here’s the truth bomb: Most women don’t need to plan…
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How the F Do I Fit It All In? The Smart, Layered Approach to Training That Actually Works
Episode Summary: Warrior Woman—if you've ever found yourself wondering how the F do I fit it all in... this one’s for you. In this solo episode, I walk you through the exact framework I use with all of my Warriors to help them train in a way that works for their body and their life. We’re not…
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Coming Home: How Ebonie Stirling-Gatt Rebuilt Herself After Loss, Eating Disorders & Self-Doubt
EPISODE SUMMARY: What if the hardest moments of your life were actually the ones that shaped you the most? What if the parts of your story you once wished you could erase were actually the key to your power? In today’s episode of The Warrior School Podcast, host Amy Bowe sits down with Ebonie...
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ABOUT THIS SHOW
Welcome to The Warrior School Podcast - THE podcast for women who train.Warrior Schools mission is to completely redefine how you train, and how you see exercise and life. Myself, and tons of experts, will help you learn how to play (and win) the new game in women's health and fitness as a woman in her 30s, 40s and beyond.You'll find tons of info on training, nutrition, hormones, female physiology and mindset to help you build a strong foundation and prepare your body (and mind) well for this second stage of your life.
HOSTED BY
Amy Bowe
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Frequently Asked Questions
How many episodes does The Warrior School Podcast have?
The Warrior School Podcast currently has 390 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Warrior School Podcast about?
Welcome to The Warrior School Podcast - THE podcast for women who train.Warrior Schools mission is to completely redefine how you train, and how you see exercise and life. Myself, and tons of experts, will help you learn how to play (and win) the new game in women's health and fitness as a woman in...
How often does The Warrior School Podcast release new episodes?
The Warrior School Podcast publishes regularly with 390 episodes available. Check the episode list for the typical release schedule.
Where can I listen to The Warrior School Podcast?
You can listen to The Warrior School Podcast on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Warrior School Podcast?
The Warrior School Podcast is created and hosted by Amy Bowe.
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