In this podcast EP, I discuss various conversations and challenges faced by the Warriors in Warrior School over the last few weeks. I talk about low energy and frustration with lack of progress. I also tackle issues like low motivation, the importance of focusing on the process rather than the outcome, the fear of injury, and the importance of consistent training. So, I thought I’d share some of what came up. Maybe you’ll find it helpful—or maybe not. Either way, here it is…

• 00:00 Introduction and Podcast Format
• 00:13 Sharing Personal Struggles and Insights
• 02:06 Warrior Queen Olympics: Olympic Weightlifting
• 05:48 The Importance of Process Over Progress
• 10:47 Dealing with Low Motivation and Energy
• 18:42 Overcoming Training Inconsistencies
• 21:17 Handling Pain and Discomfort in Training
• 31:39 Fixing Common Squat Mistakes
• 38:12 Conclusion and Feedback Request

The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours.

Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection.

Each episode breaks down Amy’s framework of building a ‘good body’ by focusing on three essential pillars: Health, Performance, and Aesthetics. You’ll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live.

Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life.

If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com

Wanna build a body you love? Click here.

Amy's socials Warrior School Instagram

Ooooh I have a short ’n’ sweet episode for ya today. This topic is super close to my heart. This EP is from my Instagram stories. I discuss the common misconception among women that the root cause of their dissatisfaction with their bodies is weight, whereas it's actually a deeper disconnection with themselves. I introduce a framework built on three essential pillars – health, performance, and aesthetics – which are necessary to build a powerful relationship with our bodies.

I highlight the importance of building a foundation of health, improving body performance, and viewing aesthetics as a byproduct of the first two pillars. Additionally, I highlight the significance of mindset and vision in fostering a healthy relationship with our bodies. Finally, I challenge you to define what a 'good body' means to you personally.

00:00 Understanding the Disconnection Problem 00:35 The Three Essential Pillars of a Good Body 01:04 Health: The Foundation of a Good Body 01:28 Performance: Living Life on Your Own Terms 02:02 Aesthetics: The Top Layer 02:30 Wrapping It All Together: Mindset and Vision 03:03 Defining a Good Body in All Three Layers 07:22 What Does a Good Body Mean to You?

The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours.

Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection.

Each episode breaks down Amy’s framework of building a ‘good body’ by focusing on three essential pillars: Health, Performance, and Aesthetics. You’ll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live.

Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life.

If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com

Wanna build a body you love? Click here.

Amy's socials Warrior School | Instagram |

In this EP of the Warrior School podcast, I discuss various topics that have been on my mind lately, including the challenges of the past few months, avoiding discomfort, the importance of hard conversations, and the idea of being too busy to be brilliant. Additionally, I touch on leading yourself to lead others, the significance of building a strong foundation, the distinction between knowledge and action, moving slowly towards certainty, and avoiding the trap of majoring in the minors.

00:00 Welcome to the Warrior School Podcast 01:39 Avoiding Discomfort: A Deep Dive 08:29 The Importance of Hard Conversations 17:34 Too Busy to Be Brilliant? 22:35 Leading Yourself to Lead Others 29:39 Building a Strong Foundation 32:33 Knowledge vs. Action 35:33 Moving Slowly Towards Certainty 39:52 Majoring in the Minors 43:03 Covering More Distance with Each Stride 45:26 Wrapping Up and Feedback

The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours.

Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection.

Each episode breaks down Amy’s framework of building a ‘good body’ by focusing on three essential pillars: Health, Performance, and Aesthetics. You’ll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live.

Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life.

If you liked this style of episode let me know by sendin' me a DM or an email at amy@amykatebowe.com

Wanna build a body you love? Click here.

Amy's socials Warrior School | Instagram |

In this EP, I explore how to navigate training friction when life gets challenging. Discover tips for adapting your routine, maintaining consistency, and staying engaged in your fitness journey. I share how you can assess your baseline health, performance, and emotional load to keep your training consistent—even when a lot is going on in your world. Together, we’ll explore strategies for modifying your approach so that you stay engaged and committed to your fitness journey for the long haul.

Key Takeaways:

• Understanding Your Baseline: I’ll walk you through evaluating your safety, nervous system health, metabolic health, and daily habits to create a solid foundation for your training.
• The Importance of Adaptation: Discover how to tweak your training when life becomes overwhelming, ensuring you keep that fire alive.
• Maintaining Consistency: I’ll share insights on how to embody the identity of being a "woman who trains," helping you keep moving forward, even during challenging times.

Episode Highlights:

• [01:45] I’ll introduce the concept of baseline health and performance—what it means for you and your journey.
• [05:30] We’ll talk about why maintaining your energy through nutrition, sleep, and sunlight is crucial.
• [12:00] I’ll share my best strategies for adapting your training plan when life gets chaotic.
• [20:15] Let’s discuss the significance of mindset: embracing the long game in fitness is essential for success.
• [27:45] I’ll provide tips for staying curious and engaged in your training, even when obstacles arise.

Resources Mentioned:

• Instagram
• Website
• Oura Ring
• Whoop

If you enjoyed this EP, I’d love for you to subscribe, rate, and review The Warrior School Podcast on your fav platform. Your support means the world to me and helps me reach more incredible women ready to build strength and confidence in their fitness journeys.

Xo Amy

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.