The Warrior School Podcast

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 rules. The never-ending to-do list of what to eat, how to train, and when to sleep. But here’s the truth girl: checklists don’t build bodies. Systems do. In this EP, I break down what strategy actually means, why it's the missing link in your training and nutrition, and how to build a system that actually fits your life. I talk through the 3 identity shifts you need to make to move from exhausted and stuck to powerful and consistent. And I tell you exactly what I teach inside Warrior School when it comes to becoming a woman who can hold the body and the life she wants. So grab a coffee, go for a walk, and let’s hang out. IN THIS EPISODE I BREAK DOWN: Why we cling to checklists when we feel overwhelmed, tired, or stuck The biggest identity shift I had to make (that changed everything) What an elegant strategy actually looks like (hint: it's not a plan) The four pillars of every powerful strategy How to move from reactive to resilient Why doing more isn’t the answer—but holding more is 3 BIG IDENTITY SHIFTS TO BECOME THE WOMAN WHO HOLDS MORE From checklists to systems: Becoming the woman who trains with strategy (not just ticking boxes) From just showing up to execution: Learning to execute at the level required for the results you want From reacting to adapting: Building the skill of pivoting, not pausing, when life gets messy POWERFUL QUOTES FROM THE EPISODE "You don't become a badass by doing more. You become a badass by learning how to hold more." "Checklists live in isolation. Systems talk to each other." "Everything you've done so far has gotten you here. But becoming her? That’s a whole new identity." "Execution is doing the right thing, the right way, at the right time—at the level required for the results you want." "If you're still stuck, it's not because you're lazy. It's because no one taught you how to build a system that fits your life." NEXT STEPS 📍Ready to build your own system IRL? Join the Play to Win Workshop (Melbourne, Jan 11) https://warriorschool.co/play-to-win-live-australia/ SHARE + SUBSCRIBE If this EP hit something deep—share it with a woman who needs to hear it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. And keep showing up for the woman you’re becoming. xo

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 businesses, her relationship, her identity — all stripped down in the chaos of 2020. And from that breakdown came her greatest breakthrough. Now Nerida doesn’t just build gyms — she builds women. She teaches emotional intelligence. She helps women step out of their stories, face the emotions they’ve been running from, and finally lead themselves with power, grace, and truth. She’s a heart-led entrepreneur, a thought leader, a coach, and a woman who has lived the collapse and the comeback. And in today’s conversation, we talk about the emotional homes we inherit, the epidemic of disconnection, and why doing the big, beautiful brain work is just as important as the training floor. This one is electric — elegant, raw, and deeply human. You’re going to love it. In this episode, we talk about what happens when your big, beautiful brain is telling one story, but your nervous system can’t hold it. We dive into emotional homes, unconscious beliefs, self-worth, and why doing “the work” means more than podcasts and therapy—it means execution. This is the conversation every woman who trains, leads, or builds anything needs to hear. Key Takeaways Your emotional home—the feelings you absorbed between ages 0–7—still runs your life until you rewire it. Therapy and talk work only go so far; your nervous system has to learn to hold what your brain wants. Most women aren’t failing because they lack information. They’re failing because they aren’t executing at the level required. You can’t force anyone else to change. Show, don’t tell. Energy (cellular + emotional) is the foundation. Without it, nothing holds. Quotes to Share “Anything you don’t have in life is because you’re unwilling to feel a feeling.” — Nerida “Your identity will never outgrow your nervous system’s capacity to hold it.” — Nerida “Stop feeding the wrong identity. Start feeding the woman you want to become.” — Amy “The world reflects what you believe you’re worthy of—deep down, not just consciously.” — Nerida “Training isn’t the hard part. The story you tell yourself is.” — Amy Next Steps Want to go deeper into this work? Check out Nerida’s course → Master Emotional Intelligence Course:  https://www.neridabint.com/master-course Special offer so you can access the full course for $499 using the code: PODCAST. The course includes 6 modules, 60+ video lessons, and 60+ worksheets, all designed to help people build confidence, transform relationships and strengthen their emotional resilience and smash through limiting beliefs. Connect with Nerida The gram: https://www.instagram.com/neridabint/ Website: https://www.neridabint.com/ 🎧 Loved this conversation? Subscribe to The Warrior School Podcast for more bold, powerful talks like this. 📍 Ready to train like a woman who wins? →  Apply for Warrior School Coaching 📲 Share + Subscribe If this episode struck a chord—share it with a woman who needs to hear it. Tag @amykatebowe and @neridabint with your biggest takeaway. Leave a review. Hit follow. And keep showing up for the woman you’re becoming.

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 years, missed out on the Games more than once, retired, and then — three years later — made the comeback of a lifetime to qualify for the Paris 2024 Olympics. What I love about Emma is her honesty about the falls, the pressure, the heartbreak, and the grit it takes to rise again. She’s proof that falling isn’t failure — it’s part of the process. In our conversation, she shares the 10 lessons gymnastics gave her that now fuel her life outside the sport — lessons on resilience, patience, fear, identity, and why the goal is just a guide. This one is raw, inspiring, and full of wisdom for any woman who’s chasing something bigger than herself. Why Listen Because you’re not afraid of falling—you’re afraid of not getting back up the right way. Press play for a blueprint in resilience that actually translates outside the gym. What We Cover Learn how to fall. It’s not about avoiding failure — it’s about falling with dignity and rising with choice, not obligation. Patience is power. The results you want take years, not weeks. Learn to love the long game. Perform under pressure. Nerves don’t disappear; you just learn how to move with them. Do the session you don’t feel like. That’s usually the one that changes you. Visualization is a weapon. See it, feel it, practice it — and your body will follow. Sleep is non-negotiable. It’s the quiet performance tool nobody respects enough. Fuel like an athlete. Food isn’t punishment or reward — it’s a tool for power, strength, and longevity. Don’t chase perfection. You’ll never control the judges, the scores, or the outcome — only your own performance. Build your board of directors. You need people around you who believe in you when you don’t. The goal is the guide, not the prize. Who you become in the process is the real win. Key Takeaways Resilience isn’t heroic; it’s practiced. Tiny fails count. Your feelings don’t run the show—your preparation does. The most rewarding sessions are the ones you wanted to skip. Control the controllables: your focus, your execution, your recovery. The goal is a north star, not a verdict. The practice is the point. Power Lines to Share “Learn to fall well—and rise because you choose to, not because you’re told to.” — Emma “Act despite how you feel. That’s where power lives.” — Emma “Your performance is none of your feelings’ business.” — Emma “The practice is the point. The process is the point.” — Amy “Build your table. Fill the seats. Nobody wins alone.” — Emma & Amy Connect with Emma The gram: https://www.instagram.com/ejnedov/ Website: https://www.emmanedov.com/ Next Steps 📍 Ready to train like a warrior? Apply for Warrior School Coaching DM me Coaching on the gram 💥 Want proximity, proof, and power? Join the Play to Win Workshops: Toronto: https://warriorschool.co/play-to-win-live-toronto/ Vancouver: https://warriorschool.co/play-to-win-live-vancouver/ 📲 Share + Subscribe If this episode hit something deep—send it to a woman who needs it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. Keep showing up for the woman you’re becoming.

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 learning to hold more. In this EP, I share the three core capacities you must train if you want to become a woman who can lead, lift, and live a powerful AF life: the ability to hold tension the ability to hold energy the ability to hold power This is the anatomy of a badass. I walk you through exactly how I train these traits inside Warrior School so you can build the body, the mind, and the systems to hold the life you want. Because badassery isn’t about doing more. It’s about building the woman who can hold more. Let’s go. KEY TAKEAWAYS: You don’t become a badass by doing more. You become her by building the capacity to hold more. There are three core capacities to train: tension, energy, and power. Most women avoid tension because they don’t have the energy to hold it. Execution > effort. The badass woman doesn’t do more reps—she does the right ones, with intention and control. Being seen, taking responsibility, leading with power—these are all trainable. You just need the reps. Everything you want requires structure, systems, and support. You can’t hold it alone. POWERFUL QUOTES FROM THE EPISODE: “You don’t become a badass by doing more. You become her by learning how to hold more.” “Tension isn’t the problem. Tension is what builds you.” “Most of you have mistaken exhaustion for effort. But burnout isn’t a badge of honour.” “You want to feel powerful, but the moment you do, you panic. Because power means pressure.” “A badass woman doesn't waste time questioning herself. She takes the damn action.” THIS EPISODE IS FOR: Women who are tired of doing more and getting nowhere Anyone who wants to build the physical and mental capacity to hold a big, beautiful life Coaches, leaders and high-achieving women who crave structure and strategy that actually works ✨ NEXT STEPS 🎧 Missed Part 1? Listen here: 10 things blocking your badassery (and what to do about it) Part || https://podcasts.apple.com/ca/podcast/the-warrior-school-podcast/id1470895252?i=1000723898882 📍 Ready to build her IRL? Want help building your own badass operating system? Apply for Warrior School Coaching 📲 SHARE + SUBSCRIBE If this ep hit something deep—share it with a woman who needs to hear it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. Keep showing up for the woman you’re becoming

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 breaking down the 10 biggest things that stop women from living like the powerful, magnetic force they know they are.  Some of these you’ll recognize instantly. Others are sneakier. But every single one is trainable. And that’s the point. Being a badass isn’t a vibe. It’s a skillset. And you can build every part of her—one rep at a time. Let’s go. KEY TAKEAWAYS Your big, beautiful brain isn’t broken—she’s just scared. You have to give her evidence. If you’re exhausted, it’s not a mindset issue. It’s a nervous system and energy issue. You don’t lack motivation—you lack structure, rhythm, and reps. You’re not selfish for wanting more. You're not greedy. You're just a woman with a vision. You cannot badass your way forward on the good girl operating system. It needs a rewrite. If your body can’t hold the vision, you’ll never reach it. You don’t have to duct tape together another plan—you need a table. Skills are trainable. Strategy creates confidence. Rhythm creates results. POWER QUOTES “You are not lazy. You’re not unmotivated. You are just so damn tired.” “No one became a badass on no energy—because you don’t have any power.” “Being a badass is not a mindset. It’s a skillset. And skills? We can train.” “Your body can’t hold the vision yet.” “If your nervous system and your metabolism aren’t strong enough, you’ll never reach the goals.” “Wanting more does not make you greedy. It does not make you selfish. It makes you a motherfucking badass.” “If we don’t have a rhythm, everything feels chaotic. But with rhythm? We become a badass.” “You can’t become a badass with chaos.” THIS EPISODE IS FOR: The woman who’s chasing clarity but constantly stalling The woman who’s training, building, pushing—but still feels like she’s falling short The woman who wants more—but doesn’t feel safe going all in The one who knows she’s meant for something bigger, but can’t hold it yet NEXT STEPS 🎧 Missed Part 1? Listen here: Ep 363 – What Is a Motherf*cking Badass (And How Do You Become One?) Ready to build her IRL? Join the Play to Win Workshop (Toronto + Vancouver) Toronto: https://warriorschool.co/play-to-win-live-toronto/ Vancouver: https://warriorschool.co/play-to-win-live-vancouver/ 📲 SHARE + SUBSCRIBE If this episode hit something deep girl—share it with a woman who needs to hear it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. And keep showing up for the woman you’re becoming.

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. I break down what it actually means to be a badass (spoiler: it’s not just edge and rebellion—it’s energy, execution, and standards), and why you don’t need to be born confident, magnetic, or strong to become wildly powerful. You just need to build the body that can hold it. This one is edgy, elegant, and designed to leave you dangerously clear on who you are—and who you’re becoming. Pull up a chair, girl. Let’s talk about power. 💥 KEY TAKEAWAYS: The true definition of a badass (and it’s not what you think) Why your body is the foundation of your power and presence The role of energy, standards, and consistency in becoming magnetic Why mental toughness and clarity are non-negotiable The power of building your board of directors—your circle of badass women How to hold the duality of celebrating yourself while still wanting more 🖤 QUOTES TO SHARE: “A badass is a woman who is clear on what she wants—and is dangerously consistent." “She holds the standard. She leads herself. She has a body that can hold everything she desires.” “You don’t have to be born beautiful to be wildly attractive. It’s your energy.” “To your old identity, it’ll look obsessive. But to you—it’s just your standard.” “If you’re going to say yes to becoming a badass, what are you willing to say no to?” RECOMMENDED FOR: Women in their 30s and 40s who are ready to train properly, build a powerful body, and lead themselves like never before. This episode is especially for high-achieving women craving more energy, confidence, and clarity in their lives. 🎧 LISTEN NEXT: Ep 229: Is Training Hard Bad for Female Hormones? Ep 230: Is Warrior School Right For You? Ep 220: Is It All Downhill After 40? 📲 GIRL SHARE & SUBSCRIBE: Love the pod? Share it with a badass woman in your world. Subscribe, leave a review, and tag @amykatebowe to tell me what being a badass means to you. See you in Part 2.

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 lifts went up, my pain disappeared, my posture shifted, and my upper body finally looked like she trained. In this episode, I’ll teach you how to train your back like a badass bitch who knows what she’s doing. We’ll break down mobility, scap stability, and the big movements to build width, thickness, and a trunk that can actually hold you.  If you’re sick of rowing with your traps or wondering why you can’t feel your lats, this one’s for you. KEY TAKEAWAYS The back is not one muscle—it’s a system (lats, upper back, scapula, erectors) that must be trained intentionally Most women are missing lat connection because they lack overhead range or scapular control Vertical pulling = lat dominance (pull-ups, lat pulldowns); Horizontal pulling = upper back dominance (rows, face pulls) To build a strong spine and trunk, you need more than core work—you need erector strength and isometrics You don’t need more exercises, you need better movement quality: intention, tension, range, and rhythm QUOTES FROM THE EP “No one became a badass on no energy—because you don’t have any power.” “Being a badass is not a mindset. It’s a skillset. And skills? We can train.” “If your nervous system and your metabolism aren’t strong enough, you’ll never reach the goals.” “If we don’t have a rhythm, everything feels chaotic. But with rhythm? We become a badass.” “You can’t become a badass with chaos.” THIS EPISODE IS FOR: Women who want a beautiful, powerful upper bod that feels just as strong as it looks If you have shoulder pain or poor posture Anyone not "feeling" their lats or rowing with their traps Women ready to learn the real mechanics of back training WORKSHOP: PLAY TO WIN  📍Ready to build a beautiful back IRL? → Join the Play to Win Workshop (Toronto + Vancouver) Toronto: https://warriorschool.co/play-to-win-live-toronto/ Vancouver: https://warriorschool.co/play-to-win-live-vancouver/ There are limited spots left. If you've been thinking about it, now's the time. Reach out with questions or go book your spot. ✨ NEXT STEPS 🎧 Missed Part 1 & 2? Listen here Hypertrophy series Part 1: Why your glutes aren’t growin'—and how to finally train them properly (Build a Bangin’ Butt ) https://podcasts.apple.com/ca/podcast/the-warrior-school-podcast/id1470895252?i=1000716712165 Part 2: How to train your legs properly so you can build legs you love—even if your leg day currently looks like a hot mess https://podcasts.apple.com/ca/podcast/the-warrior-school-podcast/id1470895252?i=1000721065424 📲 SHARE + SUBSCRIBE If this episode hit something deep—share it with a woman who needs to hear it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. And keep showing up for the woman you’re becoming.

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 lunges and leg presses. This is about movement quality, muscular tension, execution, and beauty. It’s about finally understanding what it means to train legs properly, so you can build shape, strength, and confidence that people notice. And it’s not about smashing yourself with circuits or chasing the burn—it's about training beautifully. If you’ve been training your legs but still aren’t seeing definition—no shape, no pop—this one’s for you. Because you’re probably doing it like everyone else. And that’s the problem. We go deep. Anatomically, strategically, methodically. You’ll walk away knowing exactly how to grow muscle in your quads, hamstrings, and calves—and how to do it the Warrior way. KEY TAKEAWAYS: Hypertrophy = Length Under Load + Control Building muscle in your lower body requires deep range, slow tempo, and quality movement—not rushing through circuits. Train Legs With Structure, Not Chaos Random exercises and circuit-style training won’t build the legs you want. You need structure, mobility, stability, and progression. The Three-Part Framework for Beautiful Movement: 1. Mobility – Can you access the right positions? 2. Stability – Can you control your body through them? 3. Strength – Can you load them with precision and power? Quads love deep squats, split squats, and leg presses—trained with tempo and control. Hamstrings thrive with hinge patterns like RDLs and leg curls—done slowly and intentionally. Calves matter—for aesthetics, balance, and performance. Stop skipping them. Combining multi-joint and single-joint exercises (e.g., squats and leg extensions) delivers the best growth results. If it’s rushed, unstable, or ugly—it’s not effective. POWERFUL QUOTES FROM THE EPISODE: “If the movement feels beautiful, it’s because you’re moving well. That’s what builds a body you love.” “We’re not chasing the burn—we’re chasing execution.” “Women who have legs that turn heads? They move well. They own their training.” “Time under tension equals hypertrophy. Quality equals results.” “This isn’t about smashing your legs until you can’t walk—it’s about moving in a way that works.” 🎟️ If you’re ready to stop training like everyone else—and start training like a Warrior—join me in-person at Play To Win. We’ll break down squats, hinges, and deadlifts. You’ll learn exactly how to train legs properly, and we’ll find the exact progressions your body needs. ✅ Vancouver – Sept 28th (3 spots left) ✅ Toronto – Sept 13th (6 spots left) This is your chance to get in the room with me, learn the art of beautiful movement, and build legs that turn heads. Toronto: https://warriorschool.co/play-to-win-live-toronto/ Vancouver: https://warriorschool.co/play-to-win-live-vancouver/

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? When your back hurts. When your SI is pissed. When something just keeps feeling off. You don’t wanna stop—but you’re not sure what to do. I get it girl... This episode is for the woman who’s stuck in that start-stop cycle. She’s doing the work, she’s training, she’s feeling great— Then boom. Flare-up. And now she’s frustrated, anxious, overwhelmed… and thinking about pulling back. Again. So let’s talk about it. Let’s talk about why this happens—what’s actually going on inside the bod—and how we can keep going without making it worse. I share two of the biggest levers we can pull inside our training: Exercise selection → Are you choosing the right movement for where your body’s at right now? Dosage → How much? How often? How heavy? How fast? We also talk about movement mechanics, owning the movement, nervous system regulation, and why your bod isn’t broken—she’s just underfed, under-recovered, or being asked to do too much of the wrong thing at the wrong time. This one’s packed. Let’s do it. KEY THINGS WE COVER: Why your body might not be ready for certain movements (and that’s okay) How to adjust your training without stopping What “the bud loves load” actually means Why pain is often a nervous system issue—not a structural one The difference between not being able to do something and just not owning the movement yet How to dose your training like a pro (volume, tempo, rest, intensity—all of it) 🖤 QUOTES FROM THE EP: “Parts of my bod are mad at me—but I’m still training. I’m just being smarter.” “If you’re always flaring up after a squat… maybe it’s not the squat. Maybe your body just isn’t ready for that squat yet.” “Strength training is rehab. We don’t need a physio band—we need the right movement, dosed properly.” “The hips, the pelvis, the SI… they love load. You just have to give them the right kind.” “If you’re gonna say yes to being a badass… you’ve gotta learn to coach your body properly.” WHO THIS IS FOR: The woman who keeps flaring something up The one who doesn’t trust her body right now The lifter who’s scared to squat again The coach who wants to get better at navigating injury in training Any woman who wants to stop the stop-start cycle and learn how to train properly—even when stuff hurts 🎟️ JOIN ME IN THE ROOM – PLAY TO WIN If you're in Toronto (Sept 13) or Vancouver (Sept 28), come train with me. We'll work on: ✅ Proper technique and movement mechanics ✅ Exercise selection and progression ✅ Dosage, volume, and intensity ✅ Pain, injury, and flare-up management ✅ How to build a body that can hold everything you want Only a few spots left. Let’s go. Toronto: https://warriorschool.co/play-to-win-live-toronto/ Vancouver: https://warriorschool.co/play-to-win-live-vancouver/

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 hard for me? What if I’m not strong enough yet? Will I belong in the room? I answer all of that— This workshop is for the woman who wants real coaching, real feedback, and real results. If you’re tired of second-guessing your lifts, training alone, or feeling unsure in the gym, this is the room you’ve been craving. We’re going to train together. I’ll coach you. You’ll get feedback, touch points, technique corrections, and cues that actually make sense. And we’ll show you how to push to that next level—safely, confidently, and powerfully. KEY TAKEAWAYS Play to Win is not just a seminar—it’s a full-day, hands-on strength training experience. You’ll learn how to train properly—with beautiful technique, effective progression, and the intensity required to actually change your body. The day is broken into two capsules: Lower Body (squat, deadlift, lunge) and Upper Body (pull-ups, push-ups, pressing). You’ll walk away with clear coaching cues, video feedback, and a progression plan you can use in your own training. Yes, it’s tailored for YOU—even if you’re dealing with pain, injury, or inconsistency. And yes, you belong in the room. QUOTES “You don’t need another program. You need someone in the room with you—coaching you, correcting you, pushing you.” “You will walk in a lifter. But you’ll walk out a better one.” “Most women are training—but not executing. This is where you learn how.” “Technique first. Then intensity. That’s how we build bodies that win.” “This workshop is for women who train—and want to train better. Period.” Play to Win Workshop 💪 Want to stop second-guessing and start executing? → Come to Play To Win: 📍Toronto – Sept 13: https://warriorschool.co/play-to-win-live-toronto/ 📍Vancouver – Sept 28: https://warriorschool.co/play-to-win-live-vancouver/ 🌏 Australia – Dates dropping soon! 🌶️ Follow Amy on Instagram: https://www.instagram.com/amykatebowe/ Let's get in the room. Let’s rise. Let’s Play to Win. 🌶️💋

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 physical capacity to hold the vision. This episode is a wake-up call. We’re flipping the script on clarity. It’s not a mindset issue—it’s a metabolic one. You don’t need another journal prompt. You need energy. You need a nervous system that can handle the life you say you want. I’ll walk you through the real reason you’re stuck—and exactly what to do about it. If you’re tired of climbing uphill alone, this episode is for you. KEY TAKEAWAYS Clarity lives in the body—not the mind. If your nervous system is fried and your metabolism is weak, you will not be able to hold your vision. Knowing what you want is only half the equation. You need a body that can carry that clarity forward—day after day. Start with identity. Your current version of self isn’t strong enough to create the life you want. You must earn the new one through experience. Environment matters. Your physical space and proximity to powerful people shape your capacity to stay in the game. Energy is power. Stop blaming yourself for inconsistency—it’s not a motivation issue. It’s an energy issue. And it’s fixable. QUOTES TO PULL FROM THE EPISODE “Clarity is not a mindset issue. It’s physical. It lives in your nervous system and your metabolism.” “You know what you want. But your body can’t hold it—yet.” “Identity isn’t something you declare. It’s something you earn.” “You can’t build a powerful life with a depleted body.” “You don’t need more motivation. You need more energy.” EADY TO BUILD THE BODY THAT CAN HOLD YOUR VISION? 💪 Want a real strategy to create the life you actually want? → Join Warrior School: https://warriorschool.co/ 🌶️ Craving more truth bombs and tools to build your capacity? → Follow me on Instagram: https://www.instagram.com/amykatebowe/ 🎙️ Love this episode? → Subscribe to The Warrior School Podcast for more bold, disruptive conversations. If this episode cracked something open for you—don’t keep it to yourself. Share it. Leave a review. Tell another woman who’s tired of being tired. Let’s build bodies that can hold the damn vision. Let’s make 2025 the year we stop burning out—and start rising. Together. 🌶️💋

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. There’s a difference between just moving and moving well. And in my world—we care about doing things properly. If you’ve been showing up, doing your squats, smashing your glutes with banded circuits and donkey kicks—but your results aren’t matching your effort? This EP is your intervention. I’m giving you the full breakdown of what actually builds a bangin’ butt: The anatomy The movement strategy The programming framework The exact training dose And I’ll show you why glutes are not just for aesthetics—they’re the engine behind your strength, posture, and performance. If you want your training to work, if you want glutes that do things (and also fill out a pair of jeans like nothing else)—this is where we begin. Here’s what happens when you train glutes the right way: You feel your glutes light up—without your back kicking in You get stronger every week You look in the mirror and actually see change People at the gym ask what you’re doing Niggles disappear You stop chasing workouts and start building a body you love KEY TAKEAWAY Your glutes are not just for show—they are the engine behind your power, posture, and performance. Building glutes requires a clear hierarchy: Mobility → Stability → Strength → Intensity. Most women don’t need more effort—they need better method and strategy. Mechanical tension and metabolic stress are both essential for hypertrophy. There’s no “best glute exercise.” You need a combination of: Hip- and knee-dominant lifts Vertical and horizontal loading Lengthened and shortened positions Use constraints (machines, tempo, support) to own the movement before chasing load. Ditch random glute circuits and upgrade to intelligent, progressive programming. QUOTES "Glutes aren’t just your side booty—they’re the queen of aesthetics and the engine of your power." "If you can’t own the movement, you’ll never apply enough force to grow the muscle." "Your mobility opens the door. Stability walks into the room. Strength is the magnetic woman inside." "Stop doing random glute circuits with bands. That’s not a strategy. That’s a distraction." "It’s not about doing more—it’s about doing the right things, in the right order, the right way." Want to train your glutes properly, get real-time feedback, and finally build a bangin’ butt that performs and looks incredible? Get in the room. Join me at Play to Win—my full-day live strength training workshop for women in Toronto and Vancouver. Toronto: https://warriorschool.co/play-to-win-live-toronto/ Vancouver: https://warriorschool.co/play-to-win-live-vancouver/ Let’s build the body you love. If you loved this episode, share it with a friend who needs to hear it. Rate the show ⭐⭐⭐⭐⭐, leave a review, and hit that follow button so we can get this into more women’s ears. xo Amy

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 you actually want to live (not one you're tolerating), the moment everything breaks so you can rebuild, and how your worth, energy, and emotional regulation are at the center of it all. We go deep on burnout, boundaries, belief systems, feminine power, and why you need to sit in the black hole sometimes—until you’re ready to climb out with support. This one’s for the woman who knows she was made for more, but needs help getting out of the loop. KEY TAKEAWAYS: You don’t have a willpower problem—you have a disconnection problem. Ash and I unpack why most women are exhausted, resentful, and stuck—because they’ve been living out of alignment with their values for too long. The black hole moment is necessary. We talk about hitting rock bottom—injuries, breakups, burnout—and how those moments are often the exact interruption you need to rewire your identity. Leadership starts with emotional regulation. Ash breaks down what emotional intelligence actually is and why it’s the foundation of becoming a powerful woman—in relationships, business, and your body. You can't do it alone. If you're in the black hole, stop trying to climb out without help. We talk about mentorship, community, and putting yourself in rooms that challenge you and call you forward. Unstoppable isn’t just a vibe. It’s a decision. Ash shares how her program is helping women heal, regulate, and finally take radical responsibility for what they want—so they can build a life on their own terms. CONNECT WITH ASH: Instagram: @AshSheppeard If you loved this episode, share it with a friend who needs to hear it. Rate the show ⭐⭐⭐⭐⭐, leave a review, and hit that follow button so we can get this into more women’s ears. Let’s create a world full of powerful, unstoppable women. 🖤 Amy

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 - not by doing more, but by doing it right. This is the system behind every Warrior School transformation—and it will save you three years of trying to figure it out on your own. Toronto – Sept 13 Vancouver – Sept 28 Here’s what I’m going to show you girl: How to do the movements right — so you can grow the parts you want: A bangin’ butt, legs & arms you love, a beautiful back How to train with real intensity — the kind that builds insane strength and actually changes your body How to finally fall in love with strength training — so you can build a powerful long-term relationship with it. ⸻ When you get in the room here’s what we’ll do together: Capsule I: THE LOWER BODY ISSUE Glutes. Quads. Hamstrings. Calves. How to lift for shape, power, and presence. You’ll learn: RDLs for glutes you love (G.Y.L) Squats for legs you love (L.Y.L) The glute and leg exercises to build insane strength and change your physique. Capsule II: THE BACK COVER Sexy back. Shoulder caps. Triceps. Posture. You’ll learn: Pull-ups to build a back you love (B.Y.L) Pressing exercises to help you build shoulder you love (S.Y.L) The upper body exercises for definition and shape ⸻ YOU’LL LEARN: How to train for specific aesthetic outcomes (glutes, legs, arms, back) How to execute your lifts properly—with form, tempo, and tension How to train to (safe) muscular failure so you actually stimulate change How to fall in love with strength training—with joy, discipline, and play How to build a long-term relationship with training that feels powerful and feminine Let’s Play To Win Spots are limited.  Save your Spot: Toronto: https://warriorschool.co/play-to-win-live-toronto/ Vancouver: https://warriorschool.co/play-to-win-live-vancouver/ See you there girl.

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 again. Thirteen years ago, I was flat on the floor—literally—unable to get up. I had a Bachelor’s in Exercise Science. I was about to start my Master’s in Dietetics. I’d trained my whole damn life. And I still didn’t know what to do. This is the story of how I learned to actually train. How to do the right thing, at the right time—the right way. This story is for the woman who’s doing everything “right”—but still not seeing results. It’s not your effort that’s the problem girl. It’s your approach. KEY TAKEAWAYS: You can be doing all the right things—with the wrong approach. Most women don’t need more effort—they need better execution. When you train from fear, urgency, or stress, your results stall. Getting real-time coaching and feedback on your movements changes everything. Training with precision, presence, and power is what builds the body you love. QUOTES: “I was holding my life together with coffee, cortisol, and pure stubbornness.” “No metaphor here, girl. I was literally stuck on the floor. And I didn’t know what to do.” “You’re doing the work. But underneath all that effort? There’s fear.” “It’s not just about training hard—it’s about training well.” “You don’t need more reps. You need to do the right thing, at the right time, the right way.” THE INVITE: If you’re ready for the real shift—the kind that changes your training, your confidence, and your bod—you need to be in the room. 🖤 Play To Win is my new in-person workshop experience in Vancouver and Toronto. A full-day of hands-on training, feedback, coaching, and the push you've been craving. This is where you learn: How to train with confidence—so you stop second-guessing yourself and finally feel strong, capable, and certain in your lifts. How to grow the parts you actually want to grow—your glutes, your back, your arms. How to squat, hinge, push, and pull effectively—so you can get super strong and start seeing real change in how your body looks. How to make training fun again—because when we train together, the energy hits different. You get a push you can’t get on your own. ✨ Only 14 spots. Warriors get early access. Stay close. Details drop soon.

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 race. After the thing you poured your whole damn self into. Instead of joy? You spiral. This episode is about her. The inner critic. The elegant saboteur. The one who pushes—and punishes. It’s about me. And it’s probably about you. I’m pulling the curtain back on what’s been happening behind the scenes: 📉 The podcast pause 💥 The sting of rejection after aiming higher 🔥 The dark and twisty hangover that followed 🖤 And the moment I realised: she doesn’t get to run the show This one’s for the high-achiever who always wants more. The woman who can’t stop striving, but forgets to celebrate. You can be deeply proud. And still demand more. Let me show you how. WHAT YOU’LL LEARN IN THIS EP: How to celebrate your wins without losing your edge Why “never good enough” can be fuel or fire—and how to tell the difference The power of building your table (and why you can’t do this alone) Why you often can’t see your own progress—and how coaching fixes that What happens when you stop running other people’s races, and finally run your own QUOTES: “She’s dangerous—but she’s also the reason I got this good." “You can be deeply proud and sharply unsatisfied.” “You can’t abandon your cues just because someone else is pulling ahead.” “Some days she shows up to push me forward. Some days, she wants to burn the whole thing down.” “We can’t do this alone. You need a table. You need proximity to power.” 🎧 Loved this episode? Subscribe to The Warrior School Podcast and leave a review. It helps her reach more women—just like you—who need to hear this. 🖤 Want Amy in your ears every week? Follow on Spotify, Apple, or your favourite app so you never miss a drop.

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 brand extensions, reaching a monthly audience of 44+ million. A veteran of the wellness industry, she has held senior strategy and content roles at Well+Good, SoulCycle, SELF, & Cosmopolitan. She appears regularly as a speaker and is a frequent guest on national television and podcasts. Liz is the author of the book, Own Your Morning: Reset Your A.M to Unlock Your Potential. She graduated cum laude from Princeton University, is a NASM certified trainer and nutrition coach, and lives in Brooklyn with her husband, three children and dog. What We Talk About: How Liz went from burning out in finance to running marathons to lifting heavy The real reason your old nutrition strategy isn’t working anymore Why most women are under-eating protein—and what that’s doing to your body What amino acids are (and why they’re your body’s secret weapon after 40) How to actually get enough protein without losing your mind Why “toning” is out—and muscle is in How to use EAAs strategically around training to build and preserve lean mass Why She loves Kion EEAs Key Takeaways: Protein is essential, but not for the reason you think—it's not just for muscle, it's for everything: your brain, immune system, hormones, mood, and metabolism. Most women are dramatically under-eating protein. 40–60g a day is not enough if you’re training, aging, or want to change your body composition. Essential Amino Acids (EAAs) are a powerful tool to close the gap—especially when timed before training or during travel. You can’t out-train a protein deficiency. If your training isn't landing, it might be a fuel problem. Strength is non-negotiable after 40. It’s the gateway to power, energy, and the body you want. Power Quotes: “It finally looked like I was working as hard in the gym as I actually was.” “You don’t just need protein for muscle—you need it to keep your brain, gut, immune system, and entire body running.” “Your body’s going to activate protein synthesis one way or another—if you don’t feed it, it’ll steal it from your muscle.” “Tracking gives you awareness. Strategy gives you power. But flexibility makes it sustainable.” “If you want to be strong, vibrant, and powerful in your 40s—you have to train differently. And you have to fuel differently.” Connect with Liz: Website: https://www.lizplosser.com Instagram: https://www.instagram.com/lizplosser?igsh=MWQ4ZmdzMWswaWZyZg== Substack: https://lizplosser.substack.com To save 20% on Kion EAAS, go to getkion.com/warrior Connect with Amy: 💪 Need help creating your strategy? Join Warrior School: https://warriorschool.co/ 🌶️Want more tips? Follow me on Instagram: https://www.instagram.com/amykatebowe/ 🎙️Subscribe to The Warrior School Pod for more episodes like this. If this episode lit a fire under you, subscribe to the pod, leave me a review, and share it with another Warrior who needs it. Let’s make 2025 the year we rise together. 🌶️💋

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 expression. And it’s about reclaiming your body’s true potential. We talk about the biggest mistakes people make when they try to “run fast,” what sprinting actually is (hint: it’s not running hard for 100m), and why it’s the ultimate performance enhancer—for your body and your life. We go deep on the foundations you need before you sprint, how to avoid injury, and why strength alone won’t make you fast. And why learning to sprint—properly—is one of the best things you can do to build a strong, fast, feminine body. If you’ve ever wondered whether sprinting is for you (especially in your 30s, 40s, or beyond), this episode is for you girl. Key Takeaways: Sprinting isn’t just for athletes—it’s for longevity. Sprint training improves bone density, tendon health, neuromuscular efficiency, and metabolic function—making it a powerful tool for women in their 30s, 40s, and beyond. Most people “run” too far and too poorly. Sprinting is not the same as running fast. It’s about short bursts of maximal effort with technical precision. Sprinting 10–30 meters with full recovery is far more effective (and safer) than “sprinting” 200m intervals. Strength training alone won’t make you fast. You need a foundation of power, stiffness, mobility, and timing. Strength is the base—but sprinting demands a new level of coordination and speed expression. Speed is a skill—one that can be trained. Sprinting has its own mechanics. Learning how to project force, manage ground contact, and use your arms is essential. You won’t “just get fast” by doing conditioning. Your nervous system is your limiter. Sprinting taxes the nervous system more than most people expect. That’s why volume must be low, recovery must be high, and programming must be intentional. Sprinting exposes everything. Poor ankle mobility? Weak glutes? Weak core? Sprinting will reveal it. That’s what makes it such a powerful diagnostic tool for movement quality. Women need access to high force outputs. Especially after 30, when muscle mass and fast-twitch fiber recruitment decline, sprinting helps women tap into explosive strength and protect performance long-term. The real magic happens when you combine strength, sprinting, and strategy. Sprinting isn’t a standalone hero. It works best when layered with smart strength training and recovery—exactly what you teach inside Warrior School. 🔥 Quotes from the Ep: “Every rep matters. If you want to be fast, you have to train like your time counts.” —Clay Terrell “Sprinting is the ultimate expression of human movement. It's power, precision, control—and freedom.” —Alex Nynandoro “You don't need more strength. You need better coordination, better timing, and better intent.” —Clay Terrell “Power is a choice. Sprinting reminds you that you still have it in you.” —Amy Bowe “If you want to move like a weapon—this is how.” —Amy Bowe 🎧 Liked the episode? Subscribe to The Warrior School Podcast and share it with a friend who needs to unleash her power. 🔗 Connect with the Coaches: Clay Terrell | Terrell Performance Instagram: @terrellperformance Website: terrellperformance.com Alex Nynandoro | TrackFit Club Instagram: @trackfitclub

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 sprinting into my already packed training and life. Spoiler alert: it didn’t work. It was messy. And I nearly burned it all down and binge-watched Grey’s Anatomy for the 27th time. But I didn’t. Instead, I learned what it really means to build a body you love. And why most women aren’t failing because they don’t know what to do—but because they don’t know how to approach it all for their body, goals, and life. If you’re tired of the checklist, the metrics, the macros, the saved reels, the wearable judging your sleep... and still feeling like something’s off—this episode is for you. I also give you the full BTS of the workshop I’m hosting next week: Build the Body You Love. And girl—you need to be in the room. 🔑 Key Takeaways: You’re not doing it wrong—you just haven’t been shown how to approach it properly. Most women don’t need more information. They need a framework that adjusts with their body and life. Trying to do everything the experts say at once = burnout, injury, and confusion. Execution matters more than effort. It’s not about more—it’s about the right thing at the right time. There’s a difference between being given a dose and being given direction. Most of you are chasing doses. 🔥 Power Quotes from the Episode: > “You’re being given a dose, not direction—and that’s why it’s not working.” > “Girl, you’re doing the work—but something still feels off. That’s not your fault. That’s a sign you need a new approach.” > “It’s not about ticking boxes. It’s about layering, sequencing, and actually living the damn thing.” > “This isn’t just about strength or speed. It’s about building a relationship with your body where you lead—not chase.” > “The secret? There is a framework—and it’s much simpler (and gentler) than you’ve been told.” 🎟️ JOIN THE WORKSHOP: Build the Body You Love May 27th 📅 3 PM PDT | 6 PM EDT | 8 AM AEST (May 28th) Live Online Workshop The new approach to training and fuelling that actually builds the body you want — even if you’ve stopped believing it’s possible. I’m going to show you how to approach your training and fuelling in a way that works for you, your body and life. 🎁 BONUS: Come live and get a free 30-minute Body Strategy Session with me. 👉 CLICK HERE TO SAVE YOUR SEAT

Build The Body You Love Workshop Tuesday May, 27th | 3:00PM PDT Save your spot: https://amykatebowe.kit.com/ff215fa98cB