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!

I’m takin' you BTS of the Warrior Queen Olympics – a 10-week challenge where warriors train like athletes in their chosen sport. I also had guest expert Dr. Stacy Sims join Warrior School to share her insights on the importance of being 'selfishly' committed to one's training and the concept of taking up space. I talk about the three biggest challenges you'll face when it comes to your training including managing your energy, and mindset and committing to the long-term process of building a strong foundation.

Key Topics:

• The launch of the Warrior Queen Olympics and what’s to come over the next 10 weeks.
• Testing week: Why trying new lifts and movements can be both humbling and incredibly empowering.
• Dr. Stacy Sims’ insights on training, eating, and recovering like an athlete, particularly for women in their 30s and 40s.
• The importance of being selfish with your time and energy as an athlete, and taking up space in every aspect of your life.
• My reflections on Steven Pressfield's concept of "The Resistance" and the journey of the athlete.
• The three critical questions every warrior must ask: How much do you love it? How much do you want it? And how much are you willing to give?
• Why falling in love with the process and cultivating joy in training is crucial for long-term success.
• The three biggest challenges you’ll face when it comes to your training

If you’re ready to push yourself, think like an athlete, and see what’s truly possible, I invite you to check out WS.

Resources Mentioned in This Episode:

• Dr. Stacy Sims’ website – Learn more about training and nutrition for female athletes.
• Steven Pressfield – Check out his email series on "The Artist's Journey" and his book, The War of Art.
• Follow me on the gram or visit the Warrior School website.

Quotes to Remember:

• "The difference between a recreational athlete and an elite athlete is that athletes are selfish. They’re selfish with their time, their sleep, and their energy." – Dr. Stacy Sims
• "However hard you think it will be, it’s 10 times harder. However long you think it will take, it’s 10 times longer. And however much you think it will cost, the price is 10 times higher." – Steven Pressfield
• "We need to train for the rest of our lives – so, fall in love with the process and the practice." – Amy Bowe

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!

Let’s Connect:

• Instagram: https://www.instagram.com/amykatebowe/
• Website: https://warriorschool.co/