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!

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/

In this EP, I share my recent breakthrough in sprint training with my coach, Alex. I describe how I've struggled with the acceleration technique for a few months and how it finally clicked during a recent sesh, making the movement feel easy and effortless.

I talk about the importance of mastering technique to make your training seem less strenuous and more efficient. I also highlight how different cues and analogies from a coach can lead to significant improvements in our training and performance.

Key topics include:

• The role of proper technique in sprint training
• How effortless movement is achieved through practice
• The impact of the mind-body connection on athletic performance
• The power of effective coaching cues and analogies
• My personal "click" moment and key takeaways

Tune in to learn how different training strategies can enhance your training and performance and make your movements feel more natural.

EP. Breakdown:

• 00:00 – Breakthrough in Acceleration
• 01:29 – The Importance of Technique
• 02:34 – Effortless Movement
• 03:33 – Mind-Body Connection
• 04:19 – Effective Coaching Cues
• 05:34 – The 'Click' Moment
• 06:06 – Conclusion and Takeaways

In today’s EP, I talk about the power of mindset and its impact on our training and performance. I highlight the important balance between mental health and mental performance, and the importance of positive self-talk, visualisation, and pre-scripting to overcome mental barriers.

• The Roots of Fear
• Mental Health vs. Mental Performance:
• Developing an athlete's mindset
• Fear of People’s Opinions (FOPO):
• The Importance of Resilience
• Practical Tools for Mental Performance
• The Warrior Queen Olympics

• “We need to build the skill of training our mind like we train our body and not fall victim to the story, the old story, the beliefs, the narratives, the emotions, the feelings because they're not going to serve us when we need to step up and perform.”
• “How we talk to ourselves is the most powerful thing, the most powerful tool that we have to impact our performance.”
• "Your thoughts shape your reality. If you keep telling yourself you’re not good enough, you’ll start to believe it. But if you tell yourself you are capable, strong, and resilient, that’s what you’ll become."
• "Fear of failure is just a sign that you’re pushing yourself beyond your comfort zone. And that’s where true growth happens."
• "It’s not just about training the body—it’s about training the mind. Positive self-talk is one of our most powerful tools to elevate our performance."

**Remember to subscribe to the podcast, share it with another Warrior, and let me know what you say to yourself during training. **

• 00:00 A Childhood Memory of Fear and Failure
• 03:15 Introduction to Mindset and the Warrior Queen Olympics
• 05:37 Mental Health as the Foundation for Performance
• 09:00 Exploring Mental Performance and Its Importance
• 13:23 The Power of Self-Talk and Pre-Scripted Routines
• 30:48 Motivational and Instructional Self-Talk
• 31:44 Visualisation Techniques for Athletes
• 32:49 Pre-Scripting for Success
• 35:26 Mental Preparation and Performance
• 40:29 Warrior School Testimonials
• 48:13 Personal Transformations and Wins

In this EP., I discuss the importance of food as a source of energy AND JOY, and why we need to fall in love with learning how to feed ourselves and find joy in the kitchen. Drawing from personal experiences, I emphasise the need to find your own culinary inspiration—what I call your 'Ottolenghi effect.' I offer practical tips on meal planning, preparation, and making the cooking process enjoyable. I delve into my admiration for Yotam Ottolenghi, explaining how his cookbooks inspire my weekly cooking rituals and foster a deep love for cooking.

• 00:00 Setting Up the Perfect Podcast Backdrop
• 00:56 A Surprise Discovery in the Kitchen
• 01:35 The Story Behind My Ottolenghi Cookbooks
• 03:27 Falling in Love with Ottolenghi's Recipes
• 06:03 The Joy of Cooking and Sharing Food
• 06:59 The Importance of a Healthy Relationship with Food
• 11:15 My Journey into Nutritional Science
• 23:10 Cultural Differences in Food Relationships
• 34:53 Finding Your Own Ottolenghi Effect
• 37:27 Using Constraints to Simplify Meal Planning
• 38:38 Finding Inspiration in Cuisine and Culture
• 39:51 Experimenting with New Recipes
• 42:59 Making Cooking Enjoyable
• 45:04 The Importance of Meal Prep
• 50:54 Warrior School Testimonials
• 52:45 Personal Transformations and Success Stories
• 55:38 Advice for New Warriors
• 01:02:19 The Power of Filming Your Progress

• Episode 256: Simplifying meals times and feeding your family stress free with Prue Mynard: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000645329619
• Episode 201: Nurturing our children's relationship with food with Alice Zaslavsky: https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000619417950

Warrior School

Ottolenghi website

Ottolenghi recipes

Ottolenghi Instagram

Alice Zaslavsky

Prue Mynard

In this Ep. join me as I take you along on a hike and offer an in-depth discussion on the importance of building a foundation before focusing on body composition changes. I share insights from a conversation with a Warrior and talk about the six pillars of foundational health: adequate sleep, proper nutrition, sunlight exposure, regular walking, consistent training, and mindful living. I dive deep into each pillar, offering practical tips and strategies to help you build a strong foundation, improve your energy levels, and enhance your overall well-being.

• 00:00 Starting the Hike: A Day in the Life
• 02:40 The Importance of Building a Foundation
• 06:10 Understanding the Pyramid Concept
• 10:02 Key Elements of a Strong Foundation
• 11:12 The Role of Sleep and Nutrition
• 13:59 The Power of Sunlight and Circadian Rhythm
• 24:25 Walking: A Pillar of Health
• 28:08 Training and Movement Practices
• 31:22 Living a Stress-Free Life
• 32:08 Identifying Stress and Its Impact
• 33:00 Building a Strong Foundation
• 34:27 Creating Conditions for Success
• 35:14 The Journey to Ground Level
• 36:48 Challenges and Choices in Building Foundations
• 39:12 Maintaining and Strengthening Your Foundation
• 40:29 Evaluating and Enhancing Your Baseline
• 44:49 Real-Life Success Stories
• 49:33 Advice and Encouragement from Warriors

Warrior School: https://warriorschool.co/

The 'gram': https://www.instagram.com/amykatebowe/

Warrior School Prospectus (25-page guide on Warrior School): https://warriorschool.co/wp-content/uploads/2024/06/Warrior-School-Prospectus-1.pdf