Afleveringen
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Show notes
In this unplanned and unscripted episode, I reflect on the common occurrence of post-competition or challenge blues. I talk about my experience with intense training regimens, the emotional highs of competition, and the subsequent low, unmotivated periods that followed. These post-competition blues, characterised by feelings of disappointment, depletion, and restlessness, are prevalent among all athletes in various sports, and women who train.
Whether you're into weightlifting or any sport, those feelings of disappointment and restlessness can hit hard. It's crucial to see these lows as part of the training cycle and give yourself time to recharge. I emphasise the significance of balancing structured training with periods of fluidity and playfulness to maintain a sustainable and successful training practice.
00:00 Welcome to an Unscripted Podcast Episode00:26 Reflecting on the Forge and Form Challenge00:54 Understanding Post-Competition Blues02:36 The Mental and Physical Impact of Intense Training04:46 Navigating the Aftermath of Achievements12:04 Embracing the Need for a Reset14:47 Planning for Playfulness and Novelty in Training20:27 Personal Reflections and Future Training Goals23:40 Invitation to Join Warrior School
Warrior Schoolhttps://warriorschool.co/
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Show notes
Do you have individuals in your life who offer valuable advice, push and support you, and provide feedback? Do you surround yourself with empowered women?
About four years ago, Kitty, Leila, Libby, and I connected online. We have appeared on each other's podcasts numerous times and maintain a private WhatsApp group where we discuss various aspects of life, business, and training.
However, we didn't confine our relationships solely to the digital realm. In 2022, we had our first in-person meeting in Sydney, followed by another gathering last November to celebrate Kitty and Craig's wedding.
I firmly believe in filling our spaces with influential womenâthose who are pursuing similar goals, inspiring us, and fostering our growth. These women are extraordinary; they are reshaping the landscape of women's health and fitness.Working alongside them is an immense honour.
In today's episode, we gather around the virtual 'zoom table' to delve into discussions about life, work, and relationships."
Featured on the showKitty Blomfieldhttps://www.instagram.com/kittyblomfield/
Leila Lutzhttps://www.instagram.com/leilalutz/
Libby Wescombehttps://www.instagram.com/libbywescombe/
Related podcast episodesEpisode 207: The importance of a well balanced exercise program with Libby Wescombehttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000622757452
Episode 142: How to confidently modify and progress your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000580435596
Episode 104: Why youâre not making progress in your training with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000555321960
Episode 80: How to build muscle with Libby Wescombe https://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000530211023
Episode 75: Losing weight in a healthy and sustainable way with Leila Lutzhttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000524583040
Episode 71: How to get stronger, leaner and healthier with Kitty Bloomfield https://open.spotify.com/episode/5shh2MJr2ybSdSxFUAQXiC?si=983edbe4d58142fa
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Zijn er afleveringen die ontbreken?
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My guest today is Dr. Stacy Sims. This is Stacâs third time on the Warrior School Pod. When I sent her the list of topics I wanted to talk about she wrote back - âOh wow, Iâll have to think about theseâ. This Ep. Is more personal than it is âeducation and scienceâ.Stacy has been on 292 podcasts in the last year or so, so I didnât want to get her on the talk about the same stuff. I was more interested in whatâs going on in her work and what playing to win means to her as a woman, athlete, Mum and scientist.
Key Takeaways:
Whatâs going on in Stacyâs World Why she decided to revise ROAR and whatâs different in version 2.0Her insights from collaborative projects aimed at educating women on strength trainingHer passion for gender equality for youth athletes and sports in schoolsAdapting training strategies throughout different life stages, particularly in response to hormonal changes.Utilising technology, such as 'smart tampons,' for early warnings of health issues.Groundbreaking research on using menstrual fluid as a diagnostic tool for women's healthcare accessibility.Personal experiences with balancing training, business, and family, along with strategies for prioritising self-care and finding balance.Balancing rigorous training with rest, nutrition, and recovery for holistic health.00:00 Introduction talking about podcasts and podcast set-ups01:46 The World of Women's Health and Fitness: Insights and Innovations05:43 Revolutionising Women's Health: The Journey of Revising Roar12:06 The Art of Writing: Collaborative Processes and Creative Challenges14:50 Empowering Young Females: The Importance of Education and Awareness22:39 Championing Change: Advocacy for Gender Equality in Sports and Education29:27 Navigating the Noise: Personalising Women's Health and Fitness40:04 The Importance of Returning to Baseline for Health and Fitness40:55 The Big Rocks of Health: Sleep, Activity, and Nutrition41:35 Personal Struggles with Balance and Health42:10 The Power of Saying No and Prioritising Self-Care42:40 The Challenge of Balancing Training, Business, and Family43:33 Prioritising Training and Energy Management47:33 Collaborations and Innovations in Women's Fitness53:28 The Journey to Mastering Strength and Confidence01:04:31 Exploring Menstrual Fluid as a Diagnostic Tool01:11:33 Planning for Balance and Joy in LifeShow notes
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Show notes
My guest today is Jennine Jacob, a fashion expert who helps women feel great in their clothes. Originally from California, Jennine studied design in London before starting a popular fashion blog called 'The Coveted.' She also set up a website called Independent Fashion Bloggers (IFB) to help other bloggers make money from their sites and social media. After selling IFB in 2015, Jennine focused on being a mom, but she's now back in the fashion world, using social media, free style guides, and personal styling sessions to help women find their own style.
In our chat, we'll cover:
Jennine's story and how she got into fashion.Why many women struggle with their wardrobes and how to fix it.What it means to dress for your life.Simple tips for creating a wardrobe you love.How to make getting dressed easier with just 10 pieces.Tips for successful thrifting.Fashion advice for those over 40.Featured on the showJennine Jacob Instagramhttps://www.instagram.com/jennine.jacob/
Jennine Jacob Storehttps://stan.store/jenninejacob
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Show notes
In this episode of the Warrior School podcast, I discuss the final week of the Forge and Form challenge, where the warriors have been focusing on the squat, deadlift, and strict press to forge new strength and confidence at the barbell. I also share insights from her friends Josh and Jeannie, leaders in nutrition and metabolic healing, and their upcoming webinar on Nutrition for Nervous System Healing. And I delve into the crucial role of mindset in training.
Key Takeaways:
The importance of mindset in trainingHow mindset can significantly impact performance and progressWhy you need to approach each training session with an intentionThe power of personal mantras or themes to drive motivation and focus during training sessionsFeatured on the showWarrior School
Own The Movement Workshop
Real Food Gangstas Webinar - Nutrition for Nervous System Healing: Our 5 step proven method to stop chasing your symptoms and start creating an environment for healing.
Related podcast episodesEpisode 214: Playing to winEpisode 188: The power of trying it onEpisode 177: Claiming your wins and demanding more from yourselfEpisode 171: How I make decisions in my training, business and lifeEpisode 165: The Importance of an Elegant mind [a Warriors mindset][Episode 146: Is your vision and goal, yours setting big goals & making them your own]Episode 140: Knowing what you want and how to get itEpisode 134: The one skill every woman needs [a Warriors mindset]Episode 133: How to believe in yourself and get turned ON!Episode 113: Is your foundation strong enough to support your visionEpisode 107: The power of persistence and passionEpisode 99: Do you celebrate yourself?
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Show notes
The other day, a woman reached out to me with a question:
âHow much of your body aesthetic is your body type versus the training moves you do? Iâve always admired your graceful, yet strong physique, and many of the women I see in the gym donât have that. Thereâs only one girl in particular who does, and sheâs like 20! I also donât have that. Iâm training pretty consistently, but my body isnât responding how I want it to. Iâm not happy with how it looks. What exercises can help with that and what role does body fat have? Most of the women I see are too lean for what I want"
I recorded my answer in the seat of my car before doinâ my sprints on Saturday.
Key takeaways:
Why you should watch the women you admire train and moveThe importance of proper training techniques âTraining ugly" versus "training beautiful"Why the quality of your movement is just as important as how much weight you're liftingThe role of genetics and targeted training in shaping physiqueEnhancing specific physical attributes through targeted trainingThe most important things when it comes building the body you loveIf you want to learn how to train to get your dream body you've gotta come and check out the 'Own The Movement Workshop'. i'll teach you exactly what you need to know to build a beautiful, graceful and strong body. To learn more about it click here.
Own The Movement Workshop
Warrior School
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Show notes
In this EP, I sit down with my good friend and biz coach Ruby Marsh, to explore the concept of doing business, health and fitness, and life 'your way'.
A few months ago we were havin' a conversation about our podcasts. Ruby's theme for her podcast this year is âdoing biz your wayâ. When I heard it I thought, YES, Iâve gotta get her on to talk about this idea. So, we delve into her "your way" concept, what it means and how it applies to biz, health, fitness and life.
Key Takeaways:Where this idea came from and why Ruby made it her theme for her podcast Why doing business and personal endeavours 'your way' will help you be sustainable and successfulThe importance of understanding and applying your values and vision in your work and lifeThe challenges and rewards of stepping away from âconventional pathsâ to pursue ones that are more aligned with your beliefs and desiresRuby shares her journey and experiences in coachingThe significance of energy in sustaining long-term goals and objectives, both in business and healthWhy we need to trust our instincts and pursue paths that resonate with our individuality, rather than conforming to societal expectations or pressuresTrue to You Podcast
Creator Club
**Related episodes **Episode 161: How to build more confidence through character design and brand with Ruby Marsh
Episode 94: Turning pro in your training through fearless boundary setting with Ruby Marsh
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Show notes
Today, my guest is Amy Boadle - a dedicated mother of three and a passionate business owner who thrives on setting and achieving goals. She is the proud owner of Willow Fit, a biz dedicated to empowering women through personalised training and coaching.
In todayâs episode, Amy shares her journey of balancing motherhood, entrepreneurship, and training, as well as what "playing to win" means to her in all of these areas.
Key Takeaways:
How Amy champions the concept of 'playing to winâ in her life, work, and trainingHow she pushes herself to overcome challenges and achieve long-standing goalsHer journey preparing for a triathlon, overcoming initial barriers with structured cardio training, and mastering her running pace.How she managed her stress levels and adapted training routines during her triathlon trainingAmy emphasises the importance of reframing thoughts and establishing solid plans to tackle daunting goals, drawing inspiration from her journey as a mother and business owner.She highlights the significance of adapting training routines according to stress levels and committing to this approach for lifelong well-being.Amy celebrates milestones like mastering strict pull-ups and looks forward to refining her nutrition strategy and improving running speed in 2024.Featured on the showWillow Fit
Warrior School
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Show notes
In today's episode, I have Kate Gordon back on the pod! From setting big goals to navigating the complexities of a non-monogamous relationship, we explore the diverse landscapes of personal growth and connection. We talk about how we can play to win in womenâs health and fitness and we unpack the importance of mindset shifts, conscious decision-making, and maintaining a health-focused lifestyle in fostering fulfilling relationships.
Key Takeaways:
Kateâs perspective on âPlaying to Winâ in Womenâs Health and Fitness.Kateâs journey from competitive CrossFit athlete to preparing for motherhood,How her training has evolved.The importance of setting big goals and the mindset shift needed to achieve them.The concept of assuming identities and their impact on behaviour and decision-making.The power of positive affirmations in personal and professional relationships.Kateâs experience with her non-monogamous relationship and how it contributes to her long-term relationship goals.The challenges and benefits of unconventional relationship structures.Kateâs upcoming mentorship program launch and her nutrition coaching program.The importance of visualising relationship goals and fostering authenticity and open communication for satisfaction and fulfilment.Whatâs on for Kate in 2024?Featured on the showKate Gordon Instagram
CFK Nutrition
Warrior School
Related podcast episodesEpisode 118: Finding Crossfit, gaining weight and falling in love with what her body can do with Kate Gordon
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Show notes
In todayâs Ep, I talk about my journey of overcoming chronic back pain and discovering the importance of proper training techniques. I introduce the "Own the Movement" principle and talk about the "Own the Movement" workshop, a four-week intensive program designed to transform your approach to training and help you achieve your fitness goals.
Key Takeaways:
The importance of building a strong foundation and meeting movement standards before progressing.The significance of mastering movement quality for achieving transformative results in training.Introduction to the "Own the Movement" workshop, offering live coaching calls, personalised feedback, and a comprehensive framework for mastering movement.Emphasis on improving strength, technique, mobility, and body awareness while fostering a deeper connection to the body.Registration details for interested women to join the upcoming workshop and embark on their journey to owning the movementLearn more about the Own The Movement Workshophttps://amykatebowe.ck.page/2de94049c8
Warrior Schoolhttps://warriorschool.co/
Episode 259: Own The Movement: A paradigm shift in womenâs traininghttps://podcasts.apple.com/ca/podcast/warrior-school/id1470895252?i=1000647766309
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Show notes
In today's episode, we explore the timeless concept of 'Savoir Faire' (which means know how to do). Drawing inspo from Louis Vuitton's legacy of quality and innovation, as well as James Bond's suave adaptability, I uncover the profound relevance of savoir faire in navigating our health and fitness journeys. I dissect the essence of savoir faire and share how to apply its principles to your life.
Key Takeaways:
Understanding the essence of savoir faire: Learn how savoir faire embodies competence, experience, and expertise, shaping decisions and actions in various fields.The legacy of Louis Vuitton: Discover how Louis Vuitton's journey from the 18th century to becoming a leader in luxury fashion exemplifies savoir faire and its enduring impact.Applying savoir faire in health and fitness: Explore the significance of savoir faire in women's health and fitness journeys, bridging the gap between knowledge and effective implementation. James Bond analogy: Uncover parallels between James Bond's suave adaptability and the need for women to master savoir faire in navigating diverse health and fitness environments.Building savoir faire skills: Learn about key skills essential for developing savoir faire, including tactical, physical, diplomatic, improvisational, reconnaissance, awareness, clarity of mind, and intuition. Cultivating confidence and precision: Discover practical strategies inspired by James Bond's approach, such as training for specific situations, carrying essential tools, establishing confidence-instilling routines, and acting with precision and observation.Embracing the journey to mastery: Understand that mastering savoir faire is a process of continuous learning, practice, and refinement, ultimately empowering women to excel in health, fitness, and all aspects of life.Featured on the showThe homeless boy who invented Louis Vuitton (youtube video)
What is Savior Faire? (youtube video)
James Bond
Warrior School
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Show notes
Have you ever wondered if there's a way to achieve your goals in less time?
Whether it's about improving your health, fitness, or makin' gains in your personal or professional life, the idea of accomplishing more in less time is certainly enticing, right?!
In this episode, we'll explore various insights and strategies to help you optimise your efforts and make impactful changes efficiently.
Key Takeaways:
Building a Strong Foundation: Recognise the importance of laying a solid groundwork, especially in areas like health and fitness, which often require time and consistency.80/20 Rule and Parkinson's Law: Understand the principles of the 80/20 rule, emphasising the significance of identifying high-impact actions, and Parkinson's Law, highlighting the need for efficient time management.Action Audit: Regularly assess your actions and their effectiveness through an action audit to ensure alignment with your goals and make necessary adjustments.Small Moves vs. Big Moves: Determine whether you should focus on small, consistent actions to build a foundation or make bold, decisive moves for quicker results, depending on your current circumstances.Five-Step Framework: Utilise a structured framework involving goal setting, evaluation of current actions, identification of necessary changes, decision-making regarding small or big moves, and conducting action audits to streamline your efforts and achieve results efficientlyFeatured on the showThe Life Coach School Podcast By Brook Castillo - Action Audit Podcast
Creator Club
Warrior School
Related podcast episodesEpisode 246: How to change your body and life in a year
Episode 237: How are you thinking about your goals
Episode 228: How long does it take to actually get results
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Show notes
In todayâs episode, I explore the transformative power of embracing movement not just as a means to an end but as a beautiful practice in itself. As someone who's spent years in the realm of fitness and health, I've observed a recurring theme: the relentless pursuit of aesthetic perfection often overshadowing the joy and elegance of the training process.
In today's conversation, I will unpack this paradigm and uncover a refreshing approach that prioritises skill, intention, and fluidity in our workouts. We'll also explore how this concept extends far beyond the gym, influencing the way we carry ourselves in everyday life.
Key Takeaways:
The importance of making the training process itself beautiful and enjoyable.Prioritising skill acquisition over solely focusing on aesthetic outcomes.Recognising the disconnect between desiring a beautiful body and engaging in training lacking elegance and fluidity.Introducing a comprehensive framework for owning the movement to enhance training practices.Extending the concept of owning the movement beyond the gym to encompass daily movements and posture.Highlighting key elements such as intention, flow, fluidity, control, and body awareness in mastering movement.Drawing analogies with dance, gymnastics, and sprinting to underscore the importance of technique and efficiency.Emphasising the notion of "earning the ease" through focused effort and mastery of movement fundamentals.Join a cohort-based course focused on owning the movement for transformative changes in your training practice and overall well-being.Featured on the showWarrior School
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Show notes
Today's hot topic delves into the challenge of meeting your protein goal, particularly when it seems like an overwhelming amount of food. In this episode, I tackle a common question about strategies for hitting protein targets, especially for those striving to build muscle.
Key Takeaways:
Common struggle of meeting protein goals, particularly when it feels overwhelming.The importance of basing protein goals on lean muscle mass.How to gradually increase protein intake for a smoother adaptation.Factors Affecting Protein Consumption.Strategies for Increasing Protein Intake.Optimising Meal Composition.Layering in Protein Increases.A systematic approach to gradually adjust portion sizes and meal compositions.Featured on the showWarrior School
Episode 253: Carbohydrate shortage SOS (overcoming insufficient intake)
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Show notes
In this episode, I delve into the often overlooked aspect of nutrition: meal timing. I explore the significance of front-loading your day, optimising carbohydrate intake, and enhancing energy stability through strategic meal planning.
What you'll discoverThe phased-based approach to meal timing within Warrior School's framework.Benefits of front-loading calories, especially focusing on breakfast and lunch.Role of carbohydrates in fuelling performance and metabolic health.Practical tips for timing carbohydrate consumption, particularly around training sessions.Actionable steps for maximising the benefits of front-loading caloriesAn example of how to front-load calories and carbsFeatured on the showTED's secret to great public speaking
How to speak so that people want to listen
Elon Musk, by Walter Isaacson
You Could Make This Place Beautiful, a memoir by poet Maggie Smith
Your Blueprint for Pleasure: Discover the 5 Erotic Types to Awakenâand FulfilâYour Desires by Sexologist Jaiya
Related podcast episodesEpisode 253: Carbohydrate shortage SOS (overcoming insufficient intake)
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Prue and I crossed paths during our Masters in Dietetics over a decade ago. She has worked as an accredited practicing Dietitian in Australia for the past 11 years. In 2017, she founded What's Prue Cooking.
Prue is committed to simplifying the intricate world of family nutrition. She introduced her groundbreaking 12-week Family Nutrition Transformation Program at the end of 2023. With a focus on practical and sustainable transformations, Prue's mission is to empower busy families and leave a lasting impact on their well-being.
In today's episode, we delve into managing meal times and feeding your family. Our discussion covers nurturing childrenâs relationships with food during meals and effectively handling fussy eaters. Prue generously shares some frameworks to transform meal times. Trust me; Prue is someone you'd want at your dinner table!
Here are some key takeaways:
Family Nutrition Transformation ProgramChallenges in Family NutritionSimplifying ChallengesMeal Planning TipsMealtime ConflictsManaging Busy LifestylesLearn more about Prue's 12-Week Program: Family Nutrition Transformation Program:
Website: www.whatspruecooking.com.auInstagram: @whatspruecookingFacebook: What's Prue Cooking -
Show notes
In today's Ep, I talk about the potential of caffeine to power up your training and performance. I talk about how caffeine stimulates fatty acid release, aiding fat utilisation during exercise, and increases calcium content in muscles, leading to improved muscle contractions I share the recommended dosing and when to take that hit of caffeine before training or a race.
What you'll discoverWhy I drink coffee when I trainCaffeine's Impact on PerformanceResearch-Backed Benefits of CaffeinePerformance Improvement and DosingCaffeine's Effects on Fat Utilisation and Muscle ContractionsConsiderations and Personal Experience with caffeine Featured on the showWarrior School
Conquer your first strict pull-up mini course
Effect of Caffeine Supplementation on Sports Performance Based on Differences Between Sexes: A Systematic Review
Caffeine and Exercise Performance: Possible Directions for Definitive Findings
International society of sports nutrition position stand: caffeine and exercise performance
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Show notes
In today's Ep, we're delving into a vital aspect of your health and training that often goes unnoticedâI'm gunna call her: 'sixth vital sign' - your grip strength. In a world where biomarkers dictate our well-being, this one might just be the game-changer, especially as we age. Intrigued?!
What you'll discoverDefining BiomarkersWhy Grip Strength MattersResearch-backed BenefitsIt's effect on overall healthBuilding Your Grip StrengthFactors Affecting Grip StrengthFeatured on the showWarrior School
Conquer your first strict pull-up mini course
Related podcast episodesEpisode 255: Conquer your first strict pull-up (a course by Warrior School)
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Show notes
In this latest episode, we're diving into the third theme that emerged from recent strategy calls â the challenge many warriors face with energy, particularly due to a carb shortage. The Ep sheds light on how insufficient carb intake, especially in the morning and around training, is impacting energy levels and overall well-being.
I discuss the critical role of carbs in providing energy during exercise, fuelling the brain, and preserving muscle mass. Despite the spotlight on protein, we need to strike a balance. The research emphasises that "Fat is burned in a carbohydrate flame," underlining the importance of carbs in the game of women's health and fitness.
I share a three-phase strategy to address this issue:
Self-Check: Evaluate your carb intake â grams, timing, and types. Ensure you're meeting the minimum requirements.Strategic Increase: Gradually up your carb intake, focusing on balance, especially at the start of the day. A nutrient-dense morning meal can make a big difference.Timing Matters: Fine-tune carb intake around workouts to optimize performance. Fueling properly before and after sessions is key.Featured on the podcastWarrior School
Conquer your first strict pull-up mini course
ROAR, by Dr. Stacy SIms
Clinical and biochemical characteristics of high-intensity functional training (HIFT) and overtraining syndrome: findings from the EROS study (The EROS-HIFT)
Recreational female Crossfit athletes and low energy availability
Related podcastsEpisode 144: Q&A special Part 2
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Show Notes
In this episode, I uncover the significance of Communication, the second theme arising from recent coaching calls. Drawing from a decade-long fascination with the topic, I explore its pivotal role in our health and fitness journey.
Key takeaways:Communication as the Pulse: I emphasise the role of communication as the pulse of any relationship, especially in health and training journeys.Coach-Client Dynamics: I highlight how frequent communication enhances trust and shapes the coach-client relationship.Impact on Health Goals: Effective communication significantly influences success in health and training goals. Regular pulse checks ensure better guidance and support.Broader Relationships: Communication's importance extends beyond coaching, impacting family, friendships, and partnerships. It builds a robust support system for overall well-being.Featured on the podcastWarrior School
Conquer your first strict pull-up mini course
Esther Perel
Brené Brown
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