Episode Summary:

Warrior woman—this one's a hot one. You’re not broken. You’re not doing it wrong. You’re just skipping the part that actually builds the body you love—the struggle. In today’s solo, I talk about why tips, tricks, and reels will never transform your body. And why integration—not information—is what you’re really missing. We’ve turned health and training into a highlight reel, and it’s keeping you stuck. So let’s talk about how to learn how to learn. How to struggle. How to lead yourself. And how to finally build trust with your body. If you feel like you're drowning in content, constantly second-guessing yourself, and still not seeing results—this is the one. I talk about the fluency of training, why we don’t need more applause (we need better leadership), and how to become the kind of woman who owns her training. If you want transformation? You’ve gotta earn it through practice.

🔥 Key Takeaways:

• You don’t need more tips—you need integration.
• Most women are stuck because they’ve removed the struggle from learning.
• The body isn’t an algorithm—it learns through reps, tension, and time.
• Fluency in training is like fluency in language—you can’t shortcut it.
• Leadership and coaching aren't about clapping—they're about calibration and powerfully guiding your advancement.

💬 Power Quotes from the Episode: > “You don’t need more tips. You need a practice that teaches you how to lead yourself.” > “You’re not struggling because it’s not working—the struggle is the work.” > “Your body isn’t an algorithm. It doesn’t care about tips. It learns through experience.” > “Information doesn’t create transformation. Integration does.” > “Being led powerfully is way louder than applause.” 🎧 Tune in if you’re ready to stop consuming and start owning. And if you want support? Book your free body strategy session with me (Click this link). Let's find the way forward—together.

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✨ Summary:

Okay girl, let’s talk. You keep thinking the interruptions are what’s stopping your progress—your sick kid, your travel schedule, your energy dips, your injuries. But here’s the truth: interruptions aren’t getting in the way of your results—they are the way. In this episode, I break down why real transformation is forged inside the chaos—not in some perfectly planned, linear training program. I share how to train with life’s mess, not against it. This is what I teach inside Warrior School—and it’s the real reason my women keep showing up, evolving, and building the bodies they love. Let’s reframe how you see setbacks, and start leading ourselves through them—because that’s what creates power.

💥 Key Takeaways:

• Interruptions reveal the state of your nervous system, biofeedback, and self-leadership
• You don’t need perfection—you need a strategy built on flexibility + structure
• There are two paths: avoid interruptions (and burn out)… or train with them (and evolve)
• Maintenance is elegance. Holding your baseline during disruption is the work
• Transformation doesn’t happen in the plan—it happens in your response to chaos

🔥 Quotes to Pull Into Your World: > “Interruptions aren’t the thing getting in the way. They are the way.” > “The real skill is built when things aren’t perfect—when you’re tired, overwhelmed, interrupted.” > “If you resist the disruption, you’ll stay stuck. But if you train through it, you grow.” > “Your new identity doesn’t fear interruptions—she uses them.” > “We’re not just following a plan—we’re leading ourselves.” 🔗 Subscribe & Share

If this hit home, text it to a friend who’s in the chaos and tell her: “You need to listen to this.” Then rate + review the podcast (it helps us reach more warrior women like you). And come DM me—I’d love to hear what you’re training through right now.

— Want help training through your interruptions? Apply to Warrior School and build the strategy that adapts with you—not against you.

EPISODE SUMMARY:

Warrior Woman—get ready, because today we’re talking about the supplement I believe every woman should know about. We’re diving deep into creatine—but not the way the fitness bros do it. This is for us. For the women who lift, sprint, grow humans, lead businesses, and want to build strong bodies (and brains) for life.

We’ve got our first-ever female-focused research review on creatine—and I’m breaking it down for you. I’ll walk you through how creatine impacts strength, sprinting, mood, cognition, pregnancy, postpartum, and menopause. We’ll bust the myths (no, it won’t make you bulky) and I’ll show you exactly how to use it to train harder, recover faster, and feel more powerful—in your body and your life. This episode will give you the science and strategy to decide if creatine belongs in your training toolkit. (Spoiler: it probably does.) Let’s get it, girl.

KEY TAKEAWAYS:

• Women have 70-80% lower creatine stores than men—meaning we can benefit even more from supplementation.
• Creatine improves strength, power, and recovery without causing weight gain or bloating (thanks, estrogen!).
• For postmenopausal women, creatine helps maintain muscle mass, bone density, and supports metabolic health.
• Creatine supports mood, cognition, and brain health—especially under stress, sleep deprivation, and hormonal changes.
• It may protect fetal brain development during pregnancy and support postpartum recovery.
• Sprinters and strength athletes? Creatine enhances performance, improves speed endurance, and reduces fatigue between sets.

HOW TO SUPPLEMENT:

• Loading phase (optional): 5g, 4x/day for 5-7 days.
• Maintenance: 3-5g daily (even on rest days).
• Take anytime, with or without food (carbs may enhance absorption).

POWERFUL QUOTES:

• "We hold 70-80% less creatine than men. So, of course, we need more."
• "Creatine isn’t just for the bros in the gym—it’s for every woman who wants to build power, strength, and resilience."
• "A hydrated muscle is a happy muscle. Creatine pulls water into your muscle cells—not under your skin."
• "When you have more muscle, you hold less abdominal fat and your metabolic health thrives."
• "Creatine doesn’t make you bulky—it makes you better."

Love this episode? Share it with a friend who trains. Tag me on Instagram @amykatebowe with your biggest takeaway. And don’t forget to subscribe, rate, and review the podcast—it helps more Warrior Women find this work.

Need help creating your strategy? Join Warrior School: https://warriorschool.co/