In this EP, I share my breakthrough in sprinting—and how I am working through my knee injury. I talk about combining grace and grit in training to achieve 'peak hotness'—a state of strength and beauty. Libby and I invite you to join us in the upcoming 'Elegant Edge' event to help you learn how to combine grit and grace so you can work towards achieving peak hotness. I feature testimonials from Warrior School members who have experienced significant personal and physical transformations in WS.

Key Takeaways:

1. The Power of Technique: Mastering the technical aspects of movement can transform your performance, as seen in sprinting and Olympic weightlifting.
2. Grit vs. Grace: Both elements are essential for effective training. It's not about choosing one over the other; it's about combining them to achieve better results.
3. Embrace Your Journey: Progress may feel slow and frustrating at times, but reviewing past performances can highlight significant improvements.
4. Balancing Act: Many women struggle between lifting heavy and maintaining form. Finding the sweet spot allows for both strength and elegance.
5. Peak Hotness: Define what "peak hotness" means for you. This concept encompasses feeling strong, confident, and empowered while embodying both strength and beauty.
6. Community Support: Engaging with a supportive community, like the Warrior School, can enhance your training experience and keep you motivated.
7. Mindset Shift: Reframe the way you view your training. It's not about perfection; it's about progress and the joy of movement. - 00:00 Introduction and Sprint Session Recap - 00:51 The Obsession with Technique - 03:04 Challenges and Breakthroughs in Sprinting - 06:22 Balancing Grace and Grit - 10:06 Achieving Peak Hotness - 15:06 Warrior School Testimonials

Connect with Me:

If you loved this episode, make sure to subscribe to the podcast so you never miss a new one!

• Website: Warrior School
• Instagram: @amykatebowe
• Podcast: Available on Apple Podcasts, Spotify, and wherever you get your podcasts!

In today's EP, I dive deep into a conversation that’s been brewing inside of me for a long time. I had the absolute privilege of attending an event with one of my greatest mentors, Esther Perel, and it got me thinking about how the relationship we have with our bodies—the way we train, nourish, and care for ourselves—impacts everything in our lives.

_Could it be that the foundation of all our relationships stems from the quality of our health and nervous system? _

Join me as we explore the idea that building a strong relationship with yourself first can unlock better relationships with others and ultimately lead to a more powerful, fulfilling life.

Key Takeaways:

1. Esther Perel's Influence: Esther’s teachings on relationships have shaped how I approach both personal and coaching relationships for over a decade.
2. The Foundation of Connection: The quality of our relationships with others may depend on the quality of the relationship we have with our bodies—our training, nourishment, and metabolic health.
3. The Red Umbrella Analogy: Your nervous system, like an umbrella, has prongs (training, food, sleep, etc.). If one prong is off, it impacts your entire system.
4. A Disconnection Problem: Many women believe they have a weight problem, but the real issue is disconnection from their bodies and themselves.
5. Relationship with Yourself First: Building a powerful, loving relationship with your body through training and nutrition is the foundation for strong relationships with others.
6. Empowerment through Training: A long-term commitment to training can restore your power and transform how you relate to yourself and the world.

Time Stamp

• 00:00 A Day Like Christmas Morning
• 01:28 Meeting Esther Perel
• 03:12 The Influence of Esther Perel
• 04:28 The Importance of Self-Relationship
• 06:19 The Red Umbrella Analogy
• 08:19 The Foundation of Health
• 10:53 The Disconnection Problem
• 13:05 Warrior School Mission
• 16:10 Can Women Have It All?
• 19:56 The Energy Problem
• 20:44 Exciting Podcast Project
• 21:47 Warrior School Testimonials

Connect with me:

I'd love to hear from you! Share your thoughts on this episode, your takeaways, or any questions you might have. Subscribe to the Podcast: If you enjoyed this episode, be sure to subscribe to The Warrior School Podcast on [platforms like Apple Podcasts, Spotify, etc.], so you never miss an update. Leave us a rating and review to help spread the message of strength, elegance, and empowerment!

I was having a conversation with a dear friend and mentor of mine - Erika Cramer (AKA the Queen of Confidence) last week, and she said somethin' that blew my mind.

"You need this skill if you’re going to be successful: RESOURCEFULNESS"

She went on to say ...

"You may not have the resources.

You may not know how to do something.

But you figure it out.

You commit to making it happen.

You find a way instead finding a reason why you can’t.

This is a skill you must cultivate especially if you have huge dreams to impact

Get good at YouTube searching, get good at Google, get good at asking, investing, reading, watching and researching.

THIS is what separates the Dreamers from the Doers.

Do not wait for someone else to bring you the answer, go out and find it."

Oooo yeah, told you it was good.

So, of course I wrote this word down in my notebook and spent a week thinking about it and how you can use this idea in your health and training. In today’s EP we are talking about resourcefulness. I talk about knowing how to adapt, pivoting when things don’t go as planned, and maximising results even when life gets messy and you don't have allll the answers. ‘Cause remember—it’s not about what you’ve got, it’s about what you do with it. Grab a notebook (or just listen close) ‘cause you’re gonna wanna put this into action right away.

Key Takeways:

• 00:00 Struggles with Podcast Recording Setup
• 01:26 Turning to Carson for Tech Help
• 03:50 The Importance of Resourcefulness
• 06:01 Defining Resourcefulness
• 06:58 Applying Resourcefulness in Training
• 19:20 Resourcefulness in Business and Life
• 22:38 Learning New Skills and Overcoming Challenges
• 23:41 Resourcefulness in Survival Skills
• 26:27 Pre-scripting for Success
• 27:34 Introduction to Prescripting for Athletes
• 27:58 Applying Prescripting to Food Strategy
• 28:55 Overcoming Obstacles with Resourcefulness
• 29:50 Practical Steps for Food Prescripting
• 30:59 Building Resourcefulness Skills
• 31:43 Reflecting on Personal Goals and Challenges
• 35:15 Testimonials from Warrior School Members
• 36:35 Personal Transformations and Achievements
• 46:40 Advice for New Members
• 48:03 Final Thoughts and Welcome

Quotes from the Episode:

• "You don’t need perfect conditions to succeed; you need the mindset to make the best of what’s in front of you."
• "The ability to adapt, to pivot, and to continue with purpose is the hallmark of a true warrior."
• "Sometimes, you have everything you need—you just have to see it differently."

Connect with Me: If you loved this episode, make sure to subscribe to the podcast so you never miss a new one!

• Website: Warrior School
• Instagram: @amykatebowe

In this episode, Libby and I answer your questions about the Elegant Edge. The Elegant Edge Event is a unique opportunity for women to elevate their training experience through an immersive day of expert coaching and community connection. Led by Libby Wescombe and myself, this event focuses on refining technique, enhancing intensity, and embracing the beauty of movement so you can find your edge for your training for 2025. You’ll walk away with your training plan and strategy for 2025.

• Train, mingle, eat and hang out with us in SYDNEY, on November 17th for a full-on / full-day event
• Event is broken into two sections: mastering the main lifts & content and education on elegance and intensity. In the morning you'll train lower body to build L.Y.L (legs you love), then in the afternoon you’ll train upper body to build S.Y.L (shoulders you love).
• You will be in the room with 19 other amazing women, and you’ll be working directly, one-to-one with us throughout the day
• You will get movement / exercise coaching, feedback on programming, overall coaching on your training. All designed to take your next year (and beyond), to a whole other level
• Fully catered, with delicious elegant food
• Expand your rolodex - connect with each other, build your network of like minded, powerful women
• Recordings - yes, full access to event recordings so you can review the material later (sometimes you get an extra ‘nugget’ the second, or even third time of going through this stuff)
• Besides a very worked body, you’ll also take away your own gift bag and workbook with key action points for all material covered

Here are some of the Q&A’s we riffed on:

1. Structure of the Day: We want to reassure everyone that our day won’t resemble a boot camp or a high-intensity competition. Instead, it’s all about meeting you where you are and helping you improve your lifts while feeling confident and empowered. If you haven’t done squats or deadlifts lately, don’t worry! We will teach you the fundamentals, focusing on elegance, intensity, and technique to find what works best for you.

2. Meeting You Where You're At: We understand that some of you may feel uncertain if you haven’t trained these lifts in a while. Our goal is to support you through the process. It’s not about who can lift the heaviest; it’s about helping you find that smooth, elegant feeling in your lifts. If training alone can be tough, this is a great opportunity to push your limits with support from fellow Women.

3. Injury Considerations: If you're recovering from an injury or recent surgery, we want to stress that attending is still worthwhile. You’ll gain valuable insights by observing our hands-on corrections and cues, even if you can’t participate in the lifts. We’ve spent years working with women of all levels, so we understand the right cues to facilitate those “aha” moments. Your safety and comfort are our top priority.

4. Understanding and Managing Pain: Both Libby and I have backgrounds in rehabilitation and injury management, and we love helping people navigate their pain. If you’re experiencing discomfort or have a specific issue, this is the perfect chance to get hands-on guidance and alternative suggestions tailored to your needs.

5. Intense Training Programs: If you’re already following an intense training program, attending this event can still be beneficial. We’ll help you understand how to balance intensity and recovery, optimize your energy, and avoid energy leaks. We want to provide insights that will enhance your progress, regardless of your current training situation.

6. Personalised Cues: The beauty of in-person coaching is the magic of personalised cues. One small adjustment can transform your lift and overall performance. We cherish those moments when we can help someone realise their strength through a simple change in position

Learn more about the The Elegant Edge HERE.

Join us at The Elegant Edge, Click HERE.

In this EP. I talk about my recent sprint training sesh. I share my struggles with my knee injury, getting the technique right and the excitement of finally feeling it click. I also dive into the importance of patience, practice, and having the right coach to help you push your limits and progress in your training.

Oh, and big news! Libby Wescombe and I have teamed up to create an exclusive full-day training immersion called The Elegant Edge, where we’ll teach you how to lift with strength and style. If ya wanna know more tune in.

Key takeaways:

• Managing Injuries
• Overcoming Mental Barriers
• The Role of a Coach
• The Elegant Edge Event

Join us for the Elegant Edge Workshop 🗓 Date: Sunday, 17th November 📍 Location: Sydney, Australia 👥 For women who want to elevate their training, confidence, and technique in the gym.

Quotes:

“If you want to get better, you’ve got to put in the reps and practice, practice, practice.”

“We want to help women feel strong and beautiful in their bodies—to master the art of training with power and grace.”

Have you ever felt overwhelmed or intimidated at the gym, worried about what others might think while you’re trying to lift?

You’re not alone. Many women I work with feel the same way, especially when they’re learning new movements or pushing for heavier weights. In today’s episode, I’ll share powerful sports psychology techniques, like the “cue word” strategy, to help you overcome those negative thoughts and self-doubt.

We'll explore how to create positive self-talk scripts that keep you focused and confident so you can own the gym and your training. This is all about finding your mental edge—because how we talk to ourselves is the most powerful tool we have.

Key Takeaways:

1. The Power of Self-Talk:
2. The “Cue Word” Strategy
3. Creating a Self-Talk Script
4. The Importance of Mindset in Training
5. Mindset and Techniques
6. Intensity in Training
7. Owning Your Movement
8. The Elegant Edge Event

Quotes to Share:

• “It’s our mind that holds us back from doing anything big and scary. It’s the story we tell ourselves. So let’s rewrite that story!”
• “How you talk to yourself is the most powerful tool you have as a woman who trains. Let’s use that power wisely.”
• “When we constrict or contract, it affects how well we move and how much we can lift. Replace those negative thoughts with performance-enhancing ones to create space and flow.”

Listen and Subscribe: Loved this episode? Don’t forget to subscribe to the Warrior School Podcast so you never miss out on new episodes that help you train, eat, and think like an athlete. And if this episode resonated with you, please share it with your friends or on social media to help more women conquer their fears in the gym.

Connect with Me: For more training tips, mindset strategies, and support, you can find me at warriorschool.co or follow me on Instagram @amykatebowe.

I know the frustration and overwhelm that comes from trying countless diets and workout plans without seeing lasting change. It’s a common struggle, but the transformation you're looking for—creating a strong, confident, beautiful body—takes time. It’s all about building a solid foundation with consistency, proper movement, and prioritising health over just how you look.

In this episode, I share the four principles that have helped me maintain a strong, powerful, and beautiful body for over a decade. These principles aren’t just about building muscle—they're about keeping your body healthy and moving well, with the right level of intensity and a committed approach to training. I also dive into the seven key traits of women who truly get results, so you can understand what it takes to create lasting change.

If you’re feeling stuck or frustrated and ready to learn what really leads to success in health, fitness, and life, this episode is for you.

Key Takeaways:

1. Define Your Results: What does success mean to you in your health and fitness journey? It's crucial to start by identifying what true results look like for you.
2. Prioritise Health Over Appearance: Focus on building a strong foundation of health, energy, and function first. Appearance will follow as a byproduct.
3. Value the Aesthetics of Movement: Beautiful movement leads to a beautiful body. Prioritise form and technique over weight and speed.
4. Find Your Edges: Training hard is essential. Push yourself to your limits while maintaining intensity and elegance in movement.
5. Create a Committed Relationship with Your Body and Training: Your relationship with your body is the most important one in your life. Make it a long-term, passionate love affair.

Key Quotes:

• "What do results mean to you? What does success look like when it comes to your health, your training, your fitness?"
• "I have a strong, powerful, beautiful body because I prioritise my health before how I look."
• "We need intensity and elegance. The strongest athletes know how to train hard and still move beautifully."
• "My relationship with my body and training is the greatest love affair of my life."

Connect with Amy:

• Visit Warrior School
• Listen to more episodes on Spotify

One of the coolest things about my work is I get to have hundreds of conversations with women about their health and fitness. All of the Warriors work one-on-one with me. They have two coaching calls a month. On these calls we talk about training, nutrition, strategy, mindset. And they normally produce some pretty cool concepts and ideas.

In this episode, I dive into various ideas and concepts that I've gathered from one-on-one coaching calls with the Warriors over the last couple of months. I share insights on the importance of intention in training, finding pleasure in being prepared, balancing passion and discipline, and embracing the long-term journey to fitness goals.

Additionally, I discuss strategies to overcome conflicting information in the fitness space and the significance of taking radical responsibility for your health and training. This stuff is gold and will help you win the game.

• 00:00 Introduction and Purpose
• 05:37 The Importance of Intention in Training
• 16:35 Finding Pleasure in Being Prepared
• 22:07 Balancing Passion and Discipline
• 26:58 The Long Way Home: Embracing Transformation
• 29:08 The Challenge of Transformation
• 30:12 The Importance of Mindset
• 31:53 Building a Strong Foundation
• 32:59 The Role of Coaching and Mentorship
• 37:38 Defining Success and Progress
• 42:50 Navigating Conflicting Information
• 52:17 Conclusion and Exciting Announcements

Resources Mentioned in This Episode:

• Erika Cramer TEDX talk: How radical responsibility can change your life: https://www.youtube.com/watch?v=L3RENEfxVEc
• Episode 309: What is a foundation? And is yours strong enough to support your goals?: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000666163930

Let’s Connect: • Instagram: https://www.instagram.com/amykatebowe/ • Website: https://warriorschool.co/

Take the Challenge: • Share this Episode: Found this episode powerful? Share it with your fellow Warriors. • Subscribe to the Podcast: Don’t miss future episodes. Subscribe on Apple Podcasts, Spotify, or your favourite platform!