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.

Join Warrior School: https://warriorschool.co/ 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. 🌶️💋

✨ 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/

Episode Summary:

Alright warrior—let’s talk cardio. Not the old game of “burn more calories,” but the new game: build a body that lasts. In this episode, I break down one of the most common questions I get: “Should I be doing Zone 2 or HIIT if I want to preserve muscle, boost metabolism, and stay healthy into my 40s and beyond?” I give it to you straight. What the research says. What I see in women I coach. And how I build cardio into Warrior School training strategies. This episode will help you drop the cardio confusion and build a plan that actually works with your body, not against it. Because here’s the truth: it’s not about either/or. It’s about timing, strategy, and execution.

🎯 Key Takeaways:

• Zone 2 cardio is foundational—it builds your aerobic base, improves mitochondrial function, supports fat oxidation, and helps regulate stress and recovery.
• HIIT and SIT develop power and preserve muscle—but only if your body is ready for it.
• Sprint training is not for the underfed, under-recovered, or structurally weak. It requires serious preparation.
• Both Zone 2 and HIIT improve cardiovascular and metabolic health—but they do it differently.
• Your goal dictates the structure: longevity, fat loss, energy, or endurance all need different strategies.
• Strength training remains the anchor that holds everything together.

🔥 Powerful Quotes from the Episode: > “If you’re doing cardio just to burn calories—you’re still playing the old game.” > “Zone 2 builds your base. Sprint training works your edges. Strength training holds it all together.” > “Sprint intervals can be a weapon—but only if your nervous system, feet, and fuel are ready for it.” > “We’re not here to stay small. We’re here to get strong, stay powerful, and live long.” > “The research is clear. But what matters most is execution—how you actually layer this into your training and your life.” ✨ Want to go deeper? Inside Warrior School, we create personalized training strategies that actually work for your body, goals, and life. Book a free Body Strategy Session at www.warriorschool.co and let’s build your training game plan.

💬 Subscribe. Share. Leave a Review. If this episode shifted something for you, screenshot and share it on IG, tag @amykatebowe, or leave a review. Help us reach more women with this message. Let’s grow the pod, warrior.

You asked, so I’m answering girl—how the hell do we fuel properly for sprinting?

There’s a lot of noise out there. Some say “sprints are short, so you don’t need much.” But if you've ever sprinted properly—I mean real, all-out, full-body-on-fire kind of sprinting—you’ll know that’s not true.

In this EP, I break down the exact science behind the three energy systems your body uses when sprinting (yes, three—not just one), and then I walk you through how I actually fuel for sprint sessions. I’m talking about real strategy—not theory—what I eat, when I eat it, and why.

I’ll show you how fuelling well can make the difference between power and burnout. Between flying and flailing. If you're training for performance (or aesthetics), this is a game-changer.

Key Takeaways:

• What energy systems power sprinting (ATP-PCr, glycolytic, and aerobic)
• Why creatine and carbohydrates are essential for short, explosive efforts
• What to eat before, during, and after a sprint session for peak performance
• The difference between fuelling for general training vs sprint-specific sessions
• How under-fuelling kills your power output and stalls your progress
• A step-by-step breakdown of my own pre-, intra-, and post-sprint fuelling strategy
• Why most women aren’t actually sprinting hard enough to need advanced fuelling—but how to work up to it
• How to personalise your sprint fuelling plan based on your intensity, duration, and recovery needs

Quotes: “Trying to sprint without fuel is like pushing the gas pedal with an empty tank—it splutters and stalls. That’s your body under-fueled.”

“It’s not just about pre-workout meals. How you fuel across the day—and week—builds your power, not just your plate.”

“You don’t earn power with discipline. You earn it with precision—and food is part of that precision.”

“Most women aren’t sprinting hard enough to need intra-workout fuel. But if you are? A couple of dates and some EAAs might just change the game.”

“Science is great—but experience is better. I’ve spent the last year testing this on my own body. Here’s what works.”

Studies, Research & Protocols Mentioned

Smith-Ryan, A.E., Fukuda, D.H., Stout, J.R., et al. (2021). "Creatine Supplementation in Women’s Health: A Lifespan Perspective." Published in Nutrients, 13(3): 877. 🔗 Read it on PubMed

Parolin, M.L. et al. (1999). "Regulation of skeletal muscle glycogen phosphorylase and PDH during maximal intermittent exercise." Published in American Journal of Physiology. 🔗 Read on PubMed

Balsom, P.D. et al. (1999). "High-intensity exercise and muscle glycogen availability." Published in Sports Medicine. 🔗 Abstract via PubMed

Nicholas, C.W. et al. (1995). "Carbohydrate ingestion during intermittent high-intensity running." Published in Journal of Sports Sciences. 🔗 Study Link

Tools & Products Mentioned

• Chronometer App – where you track your macros and fuelling throughout the day
• EAAs (Essential Amino Acids) – what you sip during warm-ups
• Creatine Supplement – recommended as a foundational daily supplement
• Electrolytes – used to maintain performance intensity during 90-min sprint sessions

Like the episode? Here’s how you can support the show girl: This podcast grows through word of mouth and warrior women sharing it. If this episode helped you: Subscribe so you never miss an EP. Share it with a woman who trains hard but still feels depleted Leave a review on Spotify or Apple—it helps new women find the show Tag me @amykatebowe on Instagram with your biggest takeaway girl

EPISODE SUMMARY:

Warrior Woman, welcome back. You’ve probably heard the term “deload” thrown around… maybe by your physio, maybe by Dr. Stacy, maybe in some performance podcast. And you might be wondering — should you be doing deload weeks? Here’s the truth bomb: Most women don’t need to plan them. In this episode, I unpack why your life — yes, your big, bold, busy life — is probably already handing you natural deloads. I share what a deload actually is, who needs them, and why most women are better off building consistent, intelligent training rather than obsessing over structured rest weeks. I also dish out a spicy little update on my world — from sprinting PBs and Achilles drama, to the new Warrior School Graduation Program, and my plans to bring you in-the-room, real-life live events this year. Let’s go.

SHOW NOTES:

Are Deload Weeks Necessary for Women? | Warrior School Podcast with Amy Bowe In this episode of The Warrior School Podcast, Amy Bowe answers a big question: Should you be doing deload weeks in your training? With so much confusion around rest, recovery, and performance, Amy breaks down what a deload is, who it’s actually for, and why most women don’t need to schedule one — because life is already doing it for you. You’ll also hear an update on Amy’s sprint training (including a new personal best and a cranky Achilles), the launch of her Warrior School Graduation Program, and her upcoming live training events in Canada and Australia. Whether you're new to training or a seasoned lifter, this episode will help you rethink recovery, manage your training load, and build a body that performs — not just looks good. 📍 Perfect for women in their 30s and 40s who want to train smarter, stay strong, and recover better.

KEY TAKEAWAYS:

• A deload isn’t just taking time off — it’s a planned reduction in training load.
• Life often naturally gives you deloads through illness, travel, low energy, or family demands.
• Most women don’t need scheduled deloads until they’ve built a consistent training practice.
• Athlete-style deloads are based on performance goals and periodized programs — not lifestyle.
• Learn to read your biofeedback: low energy, motivation, or performance may signal a need to pull back.

QUOTES TO SHARE: > “Your life is a natural deload. She will hand it to you — trust me.” > “Performance is the point. Aesthetics are the byproduct.” > “If your body is strong, healthy, and resilient, it’s performing — that’s the goal.” > “You don’t need another plan or spreadsheet. You need to learn how to listen to your body.” > “Before you worry about deloads, build the habit. Show up. Be consistent.” RESOURCES + LINKS:

• Follow Amy on Instagram → @amykatebowe
• Learn more about Warrior School → www.warriorschool.co

ENJOYED THIS EPISODE?

Make sure to subscribe, leave a 5-star review, and share it with your Warrior Women crew. Every download helps us grow the show and reach more women who want to build powerful, strong, feminine bodies — and feel damn good doing it.

Episode Summary:

Warrior Woman—if you've ever found yourself wondering how the F do I fit it all in... this one’s for you. In this solo episode, I walk you through the exact framework I use with all of my Warriors to help them train in a way that works for their body and their life. We’re not just talking about lifting weights—we’re talking about building a powerful, sustainable training practice that supports energy, strength, and results (without burning out or breaking down). You’ll learn my layered approach to training—why your workouts feel overwhelming, why they’re not giving you what you want, and how to finally fit it all in without sacrificing your sanity. This is about working smarter, not harder—and building the body you love from the ground up.

What We Cover:

• Why most women build their training backwards—and what to do instead
• The 4-layer hierarchy of training needs
• How to structure your week so you’re not overwhelmed
• Why strength training comes first (and how to do it right)
• Where things like HIIT, sprint intervals, and Zone 2 actually fit in
• How to layer training so it supports your life, not drains it

Key Takeaways:

1. You don’t need more time—you need a smarter structure.
2. A powerful training practice is built like a relationship: it needs both structure and novelty.
3. Strength is your foundation. Without it, nothing else will work long-term.
4. There’s a right time to add sprint work, HIIT, and cardio—but only after the foundation is laid.
5. If your training keeps breaking down, it’s not you—it’s your system.

Quotes from the Episode:

• “You’re trying to decorate the cake before you’ve even baked the damn thing.”
• "Most women don’t have a training problem—they have a layering problem.”
• “If your training isn’t giving you results, it’s not because you’re not working hard enough—it’s because you’re missing the structure.
• “A strong foundation gives you possibility. Without it, you're always starting over.”
• “Your training needs to support your life—not drain it.”

🌶️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.

EPISODE SUMMARY:

What if the hardest moments of your life were actually the ones that shaped you the most? What if the parts of your story you once wished you could erase were actually the key to your power? In today’s episode of The Warrior School Podcast, host Amy Bowe sits down with Ebonie Stirling-Gatt—author, exercise physiologist, and a woman with a big, powerful story. She takes us through her journey of loss, resilience, and rebuilding her life from the ground up.

We dive into her battle with disordered eating, the loss of both parents, finding strength in training, and how travel changed everything. This episode is raw, real, and deeply powerful. If you’ve ever felt like life has dealt you a tough hand, this conversation will show you that YOU have the power to rewrite your story.

If you’re ready to break free from self-doubt, take control of your story, and step into your power, this episode is for you. Hit play and start your transformation today!

🎧 LISTEN NOW and don’t forget to hit SUBSCRIBE to stay updated with future episodes!

KEY TAKEAWAYS:

• Your past doesn’t define you—but how you respond to it does.

• Control can become a coping mechanism—but true strength comes from letting go. - Your body is the boss—when you listen to it, everything changes.

• The people in your life matter—build a table filled with those who lift you up. - Growth happens when you leave your comfort zone—whether in training or in life.

POWERFUL QUOTES:

🔥 "Your life is a choice. No one else can take that power away from you." — Ebonie Stirling-Gatt

🔥 "We like to think our mind is the boss, but it’s not. The body is the boss, and if you don’t listen, she’ll take over." — Amy Bowe

🔥 "I was afraid of my body changing, but what I was really afraid of was losing my identity." — Ebonie Stirling-Gatt

CONNECT WITH EBONIE SG: 📖 Get her book Coming Home: Amazon AUS | Amazon CAN | Amazon USA 📲 Follow Ebonie on Instagram: @ebonie.sg

CONNECT WITH AMY: 📲 Follow on Instagram: @amykatebowe 💪 Join Warrior School: https://warriorschool.co