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Over the past six episodes, we’ve been talking about the relationship you have with your body and your training. But the next question is: How do you actually build the body you want? The strength. The muscle. The energy. The confidence. So, those outcomes are not goals. They are adaptations. And adaptation requires: the right signal the right conditions the right strategy and the right relationship with your body and your training This is where most women get stuck — not from lack of effort, but from a lack of clarity around how training actually works. If this series has resonated with you girl, and you’re ready to learn how to train properly and create real, lasting change… Warrior School is open. This is my six-month coaching program where you’ll build strength, improve your body composition, and develop a powerful, confident relationship with your body. We focus on: metabolic and nervous system health training that actually produces adaptation and the mindset and strategy required to sustain it I’m opening 5 spaces for March - September intake. You can apply here: https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co

In this episode of the Warrior School Pod, I explore why building the bod you love often takes longer than expected — and why fighting the timeline can actually slow your progress. If you’ve ever felt frustrated with body recomposition, strength training results, or fat loss progress, this conversation will change how you think about training. I share how your nervous system, metabolic health, and recovery capacity determine the pace of transformation — and why the most powerful shift you can make is learning when to push and when to surrender to the process. It’s about understanding the era you’re in, choosing the right pace, and building a powerful relationship with your body and the practice. And sometimes the most powerful thing you can do… is stop fighting the timeline. Listen to this episode if you: Feel like your body isn’t responding to training anymore Are frustrated with slow body recomposition progress Want to understand how stress and recovery affect fat loss and muscle gain Feel pressure to get results faster with your training Want to build a powerful relationship with your body and the practice In This Episode Why body recomposition often takes longer than women expect How age, stress, recovery, and life context change the training timeline The difference between surrendering to the timeline vs giving up Why your body — not your mind — ultimately decides the pace of change How to identify whether you're in a maintenance season or a sprint season The nervous system’s role in body composition, recovery, and adaptation How impatience and pressure can actually slow your progress Why the right strategy depends on the era of life you're currently in. Key Takeaways The body is the boss — We like to think our mind is in control — but when it comes to health, fitness, and adaptation, the body ultimately sets the timeline. Surrendering doesn’t mean giving up — Surrendering to the timeline means accepting the order in which things happen. It means trusting the process and continuing to show up with the right strategy. Your era determines your pace — The training strategy that worked in your twenties may not work in your forties. Your body, stress load, recovery capacity, and life context all matter. Not every season is meant to be a sprint — Sometimes the smartest move is maintenance. Sometimes you sprint. The key is knowing which season you're in. Pressure slows progress — When training becomes driven by urgency, control, and impatience, the nervous system often pushes back. Powerful Quotes From The Episode “The body is the boss. We like to think our mind is running the show… but she isn’t.” “Surrendering to the timeline doesn’t mean giving up. It means accepting the order in which things happen.” “A lot of you want the result before the relationships have been built.” “Sprints work when they’re chosen — not when they’re forced.” “The Relationship Era isn’t about waiting. It’s about choosing the right pace for the era you’re in.” Ask Yourself What is my relationship with the timeline right now? Am I trying to force the result?Am I putting unnecessary pressure on myself?Or am I working with my body, my life, and the season I’m in? Because when the relationship with the timeline changes… everything else starts to move. Subscribe to The Warrior School Podcast If this episode resonated with you, make sure you’re subscribed so you don’t miss the next series. And if you loved the Relationship Era, I’d would love to hear from you. Send me a DM or email and share what landed for you. WARRIOR SCHOOL If this series has shifted the way you think about your body, your training, and the practice… and if you’re doing all the right things but your body still isn’t responding the way you expected — if it feels like you’re throwing things at the wall trying to figure out what actually works — that’s the work we do inside Warrior School. Warrior School is where we take these ideas and apply them — with coaching, structure, and a community of women committed to building strong, capable, powerful bodies. Inside Warrior School we strengthen the nervous system, the metabolic system, and the mechanical system so your body can finally respond to the work you’re putting in. If that’s the work you want to do next, you can apply to join Warrior School using the link in the show notes. I’d love to work with you. Apply to join Warrior School here https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co 🎧 If this episode shifted something for you: Share it with a woman who is exhausted from ticking boxes. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening. 3. Follow and subscribe so you don’t miss the next episode in The Relationship Era series.

In this episode of the Relationship Era, I wanna introduce you to a different way of thinking about training — one that changes how you approach your workouts, your body, and the entire practice of strength training. Because training isn’t a checklist. Training is a system. And if you don’t understand where you actually are within that system — your nervous system, your metabolic system, and your mechanical system — it’s almost impossible to choose the right strategy. This conversation will help you step back and assess where you really are right now with your training practice. Because when you can see clearly… you can finally move forward with intention. And so the question isn’t, “Am I doing enough?” The question is: Where am I actually at? A few weeks ago I ran a workshop called Build the Body You Love: Training Assessment. And toward the end, a woman came to the table and said, “I’ve never thought about training this way before. I’ve always just gone to the gym and worked out.” That’s the difference. Most women are working out. They’re not assessing. Within a training system are pillars — consistency, technique, programming, presence, pain, resilience — and each of those pillars has depth, angles, layers. You cannot build an intelligent strategy if you don’t know your limiting factor. You cannot focus if you don’t know your reds. And you cannot create a powerful six-month plan if you don’t know where you stand today. Assessment creates orientation. Orientation feeds strategy. Strategy builds power. And power builds a relationship with your body that feels stable instead of chaotic. In This Episode We Chat About: Why “I train consistently” might not mean what you think The difference between working out and assessing The six pillars of your training system How to identify your limiting factor Why so many women feel confused despite trying hard How clarity removes noise and second-guessing Powerful Quotes From This Episode “Most women are working out. They’re not assessing.” “Training isn’t a checklist. It’s a system.” “You cannot choose the right strategy if you don’t know where you are.” “Consistency isn’t just showing up. It’s being resourced enough to repeat.” “Assessment creates orientation." WARRIOR SCHOOL If this series has shifted the way you think about your body, your training, and the practice… and if you’re doing all the right things but your body still isn’t responding the way you expected — if it feels like you’re throwing things at the wall trying to figure out what actually works — that’s the work we do inside Warrior School. Warrior School is where we take these ideas and apply them — with coaching, structure, and a community of women committed to building strong, capable, powerful bodies. Inside Warrior School we strengthen the nervous system, the metabolic system, and the mechanical system so your body can finally respond to the work you’re putting in. If that’s the work you want to do next, you can apply to join Warrior School using the link in the show notes. I’d love to work with you. Apply to join Warrior School here https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co 🎧 If this episode shifted something for you: Share it with a woman who is exhausted from ticking boxes. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening. 3. Follow and subscribe so you don’t miss the next episode in The Relationship Era series.

This is Conversation four inside The Relationship Era on The Warrior School Podcast — and today we’re talking about why your bod doesn’t look or feel the way you want her to… and what actually creates muscle, fat loss, strength, energy, and confidence. Because here’s the truth: You don’t get to decide the adaptation. Your bod does. And she only adapts when the prerequisites are met. Most of you want the same things. More muscle. Less fat. A lean, strong body. Energy. Confidence. Capability. And you’re training. You’re fuelling. You’re trying.  But here’s what I need you to understand: Fat loss isn’t a goal. Muscle gain isn’t a goal. Strength isn’t a goal. They’re adaptations. And adaptations respond to context — not desire. You don’t get to force your body to change. She changes when the signal makes sense. In this episode, I break down the three systems that drive adaptation — your nervous system, your metabolic system, and your mechanical system — and how to identify which one is limiting you right now. Because instead of asking, “Why isn’t my body changing?” I want you to ask: “What adaptation am I asking for — and have I met the prerequisites to get it?” In This Episode, You’ll Learn: Why effort does not override biology What an adaptation really is (and why you can’t force it) The 3 systems that drive body recomposition: Nervous system (safety & stress) Metabolic system (energy & fuel) Mechanical system (movement & load) How to identify your primary limiting system Why assessment must come before strategy Powerful Quotes From This Episode "Fat loss isn’t a goal. It’s an adaptation.” “You don’t get to decide the adaptation. Your body does.” “Adaptations respond to context — not desire.” “Effort will not override biology.” “Instead of asking why your body isn’t changing, ask what adaptation you’re asking for — and whether you’ve met the prerequisites.” 🎧 Who This Episode Is For This episode is for women who: Are strength training but not seeing fat loss Feel stuck with body recomposition Want to build lean muscle after 35 or 40 Feel inflamed, tired, or frustrated despite consistency Are navigating stress, hormones, or a demanding life https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co WARRIOR SCHOOL If this series has shifted the way you think about your body, your training, and the practice… and if you’re doing all the right things but your body still isn’t responding the way you expected — if it feels like you’re throwing things at the wall trying to figure out what actually works — that’s the work we do inside Warrior School. Warrior School is where we take these ideas and apply them — with coaching, structure, and a community of women committed to building strong, capable, powerful bodies. Inside Warrior School we strengthen the nervous system, the metabolic system, and the mechanical system so your body can finally respond to the work you’re putting in. If that’s the work you want to do next, you can apply to join Warrior School using the link in the show notes. I’d love to work with you. Apply to join Warrior School here: https://amy639434.typeform.com/to/rr5xqSiS?typeform-source=warriorschool.co 🎧 If this episode shifted something for you: Share it with a woman who is exhausted from ticking boxes. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening. 3. Follow and subscribe so you don’t miss the next episode in The Relationship Era series.

You can be lifting four days a week. Tracking your protein. Walking your steps. Doing a lot of the "right things". Trying — really trying. And still be in a strained relationship with your body. This is what I observed in 2025. Not a lack of effort. Not a lack of information. Not a lack of discipline. A relationship problem. Because nobody in women’s health and fitness is talking about the tone of the relationship you are building with training. And tone is everything girl. Your nervous system does not care what you meant to do. She cares about the climate. Is it urgency? Is it correction? Is it control? Or is it trust? You can execute all the right behaviours inside the wrong relationship. And the body will brace instead of adapt. In this episode, we’re not talking about adding more. We’re talking about how you are relating to the things you’re already doing. Because the truth is this: Two women can follow the same program. One feels supported, powerful, collaborative. The other feels pressure, evaluation, shame. Same plan. Different relationship. Different adaptation. In This Episode We Explore: Why you can be doing everything right and still not getting results The hidden stress of urgency and “this has to work” energy How correction and overcorrection destroy trust The illusion of control and perfectionism in training The difference between foundation work and relational work Why tone = relationship How trust is built through evidence, not force The 3 systems that still matter: nervous system, metabolic system, mechanical system Why adaptation (fat loss, muscle gain, energy) is a byproduct of safety What kind of relationship do you want with your body? Powerful Lines From This Episode “You can be doing the right behaviours inside the wrong relationship.” “Your nervous system doesn’t care what you meant to do. She cares about the tone.” “Tone is relationship.” “Bodies don’t adapt well under pressure.” “The body experiences training in context.” “Trust is built through evidence.” 🎧 If this episode shifted something for you: Share it with a woman who is exhausted from ticking boxes. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening) Follow and subscribe so you don’t miss the next episode in The Relationship Era series.

Last year I watched brilliant, capable, badass women exhaust themselves trying to tick every box in women’s health and fitness — protein, creatine, steps, HIIT, sleep, supplements — and still finish the year asking the same question: “Why isn’t my body changing?” In this EP, I’m breaking down the checklist era and why it doesn’t work inside a big, beautiful, dynamic life. Because the problem isn’t your effort. It’s the tool. Checklists don’t build bodies. Strategies do. And if you want strength, muscle, fat loss and confidence — we need to shift how you think about training, how you approach it, and the relationship you’re building with your body. Welcome to the Relationship Era. In This Episode, We Cover: Why checklists fail inside a dynamic life Why your body doesn’t have unlimited capacity Why strategy matters more than ticking boxes What an elegant training strategy actually requires How the “good girl of fitness” mindset creates tension in your nervous system Why the relationship you have with training impacts your results If you’re training hard but not seeing the strength, muscle definition, or body recomposition you want — this episode will shift how you think about everything. KEY TAKEAWAYS Checklists don’t build bodies — strategy does. Effort without structure leads to frustration. Your body is not a lab project — she’s a dynamic system. When life changes, strategy must adapt. Pass/fail thinking creates nervous system tension. An elegant strategy requires energy, systems, time, and a table. How you approach training matters as much as what you do. The relationship you build with your body determines your results. POWERFUL QUOTES FROM THE EPISODE “Checklists don’t build bodies. Strategies do.” “Your body doesn’t live in certainty. She lives in context.” “The problem isn’t your effort. The problem is the tool.” “When training becomes about ticking boxes, you build a relationship around good girl and bad girl.” “What kind of relationship are you building with yourself when it’s always pass or fail?” If this episode shifted something for you: Share it with a woman who is exhausted from ticking boxes. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening) Follow and subscribe so you don’t miss the next episode in The Relationship Era series.

Warrior Woman — this is the start of a new era. If you’ve been lifting heavy, walking more, eating your protein, taking the creatine…  Tick. Tick. Tick.  And still wondering why your bod isn’t changing — this episode is for you girl. In this first episode of 2026, I break down the five biggest observations I had from speaking to and coaching women inside Warrior School last year — and why most women aren’t getting the results they want, even when they’re “doing all the right things.” This is the beginning of what I’m calling The Relationship Era. Because checklists don’t build bodies. Strategy does. Relationships do. In This Episode, We Cover: Why the “checklist era” of women’s fitness is failing you The shift from outcome-obsession (fat loss, muscle gain) to system-based strategy Why fat loss and muscle gain are adaptations — not goals The 3 core systems that determine whether your body changes: Nervous System Metabolic System Mechanical System (your biomechanics & training practice) Why you’re “doing everything right” but not seeing results The importance of knowing where you’re actually at Why surrendering to the timeline might be the most powerful move you make in 2026 When to build slowly — and when to sprint 3 Core Systems That Determine Results If you want sustainable fat loss, muscle building, strong bones, and resilient hormones — you must strengthen: Your Nervous System (stress resilience, recovery capacity) Your Metabolic System (fuelling, energy availability, physiology) Your Mechanical System (training quality, biomechanics, progressive overload) Powerful Quotes From This Episode “Checklists don’t build bodies. Strategies do.” “Fat loss and muscle gain are adaptations — not goals.” “If you’re not getting the adaptation you want, you’re not meeting the prerequisites.” “The right thing, the right way, at the right time — for you.” “Why is it not okay that this takes longer — if you’re living your big, beautiful life?” What’s Coming Next This episode kicks off a 6 part series diving deeper into: The difference between checklist thinking and strategic thinking How to assess your current training era Why your body isn’t changing (even when you’re consistent) When to sprint — and when to build slowly How to build a powerful relationship with your body 🎧 Who This Episode Is For This episode is for women who: Are strength training but not seeing body composition changes Feel frustrated that fat loss is slower after 35 or 40 Want better metabolic health, hormone resilience, and strong bones Are navigating perimenopause or high stress seasons Want a smarter, strategic approach to training and body recomposition If this episode shifted something for you: Share it with a woman who is exhausted from ticking boxes. Screenshot and tag @amybowe sharing your biggest takeaway (and so I can see you listening) Follow and subscribe so you don’t miss the next episode in The Relationship Era series.

Warrior woman — if you’re training consistently, eating “pretty well,” doing the steps, doing the protein… and your bod still isn’t shifting the way you expected — this episode is for you girl. Because this isn’t an age problem. It’s not a hormones problem. And it’s definitely not a motivation problem. It’s a strategy and sequence problem. Body composition is an adaptation. And adaptations have prerequisites. Most women were taught the what… but not the when, the why, or the context. So you end up executing “the right things” inside a system that can’t support the outcome you’re asking for. In this episode, I’m teaching you how to think like a strategist:strategy → systems → sequencing — and why your bod adapts when the inputs finally make sense in the right order. What You’ll Learn in This Episode If you’ve been stuck in that loop of “I’m doing everything… why isn’t this working?” we’re unpacking: What strategy actually is (and why it’s not just a plan) Why your body responds to context not effort The difference between a goal and a strategy The “Warrior System Stack”: the 4 layers you can’t skip if you want results Why you’re chasing the outcome your system isn’t ready to support How to find the one system that’s currently limiting your progress What to do next if you want body recomposition (without forcing it) Key Takeaways (Strategy, Systems + Sequencing) 1) Body composition is an adaptation — and adaptations require prerequisites 2) You were taught the what**… not the** order 3) Your strategy fails when it ignores the system you’re operating inside 4) The Warrior System Stack Layer 1: Nervous system (safety, capacity, resiliency) Layer 2: Metabolic system (energy availability, consistency) Layer 3: Mechanical system (movement, load tolerance, joints/tissues) Layer 4: Adaptation (intensity + expression — where body comp happens) 5) Sequence beats intensity 6) If nothing is changing, it’s not because your body is stubborn — it’s because she’s intelligent 7) Ask these 3 questions to find your next move Which system is limiting me right now? (nervous / metabolic / mechanical) Am I trying to force an adaptation I haven’t prepared for? What’s the next stabilizing action I can repeat for 30 days? Powerful Quotes “Your body doesn’t respond to effort alone. She responds to context — to systems — to order.” “This is not an age problem. This is not a hormone problem. It’s a strategy and sequence problem.” “Body recomposition is an adaptation — and adaptations require prerequisites.” “You’re doing a lot of the right things… but in the wrong era of your body and your life.” “If you skip the order, your body doesn’t adapt — not because she’s stubborn, but because she’s intelligent.” BUILD THE BODY YOU LOVE TRAINING ASSESSMENT WORKSHOP If you want to build a body you love… you have to know where you’re actually at. Girl… you’re doing so many of the right things. The lifting, the walking, the fuelling — you’re trying. But if you don’t know where you’re actually at in your training — what’s working, what’s missing, what your body needs right now — it’s almost impossible to move forward. That’s why I’m hosting a small, private workshop on JAN 30th We’re going to slow everything down and look at your training clearly so you finally know what to focus on — and why. This workshop gives you a proven pathway and the exact next steps you need to finally move forward — now and in the next six months. Because: You can’t build the body you love if you don’t know where you’re really at. Save your seat and get your Training Assessment — https://warriorschool.co/training-assessment/ Listen + Subscribe If you’ve been stuck doing “all the right things” and wondering why your body isn’t changing — this episode will give you the missing piece: order. Press play now, and if this hits, subscribe so you don’t miss what’s coming next inside Warrior School Pod.

I sat down with my girl, Libby Wescombe (her 6th time on the pod — because every time she evolves, we evolve with her), and we went ALL the way in on the conversation women aren’t having out loud: food, disordered eating, tracking, cardio, capacity, nervous system, and why so many women are exhausted doing “all the right things.” We talk about how tracking went from helpful tool to identity, why 95% of women are sitting somewhere on the disordered eating spectrum, and how the industry quietly taught us to outsource our hunger, our cues, and our power to an app. Then we flip it. Lib walks us through her shift from “macros as a lifestyle” to building women who can actually live their lives — women with an aerobic base, emotional regulation, and a relationship with food that isn’t built on fear. We go hard on this idea of capacity:If your nervous system can’t handle your life, it can’t handle your training.If you can’t recover from your day, of course you can’t recover from your deadlifts. This episode is part intervention, part blueprint. If you’ve ever struggled with tracking, food obsession, overwhelm, burnout, poor recovery, or feeling like your body is “not responding,” this conversation is going to crack something open for you girl. This one is for the woman who wants to build muscle, get strong, train hard, and live a big life — without falling apart in the process. ____ Key Takeaways Most women don’t have a food problem — they have a relationship problem. Tracking didn’t fail you. The industry taught you to outsource your hunger, your cues, and your confidence to an app. Disordered eating isn’t rare — it’s the norm. 95% of women are living somewhere on the continuum without realising it. A strong body is built on behaviours, not rules. Women who maintain strength, muscle, and ease don’t rely on hacks — they live a different kind of life. Internal boundaries are the missing piece. Not macro targets, not fasting windows, not food rules. Your own hunger, satisfaction, rhythm, and awareness. Your aerobic base is your recovery system. If you can’t recover from life, you won’t recover from lifting. Capacity isn’t optional — it’s the engine for everything. Strength and cardio aren’t in competition — they are co-conspirators. One builds the muscle. The other builds the woman who can keep it. Overwhelm isn’t a personal flaw — it’s a lack of strategy. You’re not tired because you can’t handle it. You’re tired because no one taught you how to handle it. You can’t skim your way into a different body. At some point you have to stop consuming and start marinating — in a method, in the work, in yourself. ____ Quotes “If you can’t not track, the problem isn’t your macros — it’s your relationship with food.” — Amy “Your capacity for life is your capacity for training. If you can’t handle your life, why would your body handle the training you’re asking of it?” — Libby “Tracking is a tool, like a deadlift. We’ve just put it on a pedestal and built our whole identity around it.” — Libby “Women don’t need more rules. They need a relationship with their body that they actually trust.” — Amy “You don’t have a training problem or a food problem. You have a strategy problem.” — Amy ____ Resources Mentioned Book: The Rules of Normal Eating — Karen R. Koenig Research: Eating Disorder Continuum & Disordered Eating Spectrum ____ Connect with Libby Instagram: @libbywescombe Membership: Monthly Fuel Lifestyle Lean Program Connect with Amy Instagram: @amykatebowe ____ THE WOMEN WHO TRAIN SURVEY Is this you? A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time? If yes, I’d love you to complete this short survey. Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up. Link to survey https://amy639434.typeform.com/to/ciB5yQlH _____ Love the Show? Here’s how to support her ❤️ Leave a rating + review (it truly helps more women find the show) ⭐ Subscribe so each new episode lands directly in your ears 🔁 Share it with a woman you love — your sister, your training partner, your best friend Your support helps us grow The Warrior School Podcast and reach more women who need this work.

Today, girl… we’re not talking about your workout. We’re not talking about sets, reps, zones, or checklists. We’re talking about one rep — the most important thing you’ve never been taught. Because I can tell everything about your training, your standards, your nervous system, your confidence, and the story you hold in your body… from a single rep.  And today I’m teaching you why owning one rep is the beginning of every result you want — your strength, your visible muscle, your body recomposition, your power. This episode? Honestly — it might be the most important one I’ve ever recorded. If you want to get strong, build delicious muscle, move without pain, and actually change your body? You need to learn how to own the rep. This is where everything begins. Let’s go. KEY TAKEAWAYS Most women chase volume, sweat, heart rate zones, and heavier loads. But strength, muscle growth, and body recomposition begin with how you move through one rep — not the number on the bar. Your setup tells me everything: your tension, your mechanics, your confidence, your fatigue, your stress, your safety, your sequencing. Before the bar even moves. There are 5 phases of every rep — and each determines your results. Setup → Initiation → Transition → Return → FinishIf you rush, collapse, panic, or lose tension in any phase? You lose the rep. Technique IS strength. You don’t get strong then clean up your technique.Your technique creates your strength. Your execution determines your capacity. The transition — the hardest inch of the movement — exposes everything: stability, tendon stiffness, fear, confidence, and your ability to tolerate discomfort. Women who get strong are the ones who stay here. Beauty in movement = safety in the nervous system. Fluidity, smoothness, and control signal safety.Safety signals adaptation.Adaptation builds strength and visible muscle. When you own one rep, you own your entire training life. One rep at a time is how you build strength, elegance, power, and the body you love. POWERFUL QUOTES “I can tell everything about your training, your standards, and your nervous system from one rep — before the bar even moves.” “Strength doesn’t begin with weight. Muscle doesn’t begin with weight. It all begins with awareness.” “You don’t rise to the weight — you fall to your level of technique.” “Fluidity is the marker of mastery. When you’re strong, it looks beautiful.” “When you own one rep, you own your strength. When you own your strength, you own your body. And when you own your body, you own your damn life.” RESOURCES MENTIONED Dave Tate (EliteFTS) The Women Who Train Survey Is this you? A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time? If yes, I’d love you to complete this short survey. Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up. Link to survey https://amy639434.typeform.com/to/ciB5yQlH CONNECT WITH AMY Instagram: @amykatebowe Email: [email protected] Join the waitlist for Spring/Summer ’26 Warrior School: DM Amy or email to be added. Enrolment opens in March '26. LIKE, RATE & SUBSCRIBE If this episode helped you girl— share her with a woman who trains hard and deserves better information. Hit follow. Leave a review. Show up for the woman you’re becoming. xo A

Most women think programming is: pick a muscle, pick an exercise, add weight, repeat. But girl... that’s not programming. That’s a to-do list in Lycra. And it won't help you build a bod you love. In this EP – Part Two of my Programming Miniseries – I take you BTS of how I actually build training for my Warriors. Not random workouts. Not “glute day” and “arm day.” Real programming – that sits at the intersection of biomechanics, stress, and adaptation and is tailored to your body. I walk you through my Programming Umbrella (biomechanics, technique, load management), show you how I filter your exercises so they’re actually doing what you think they’re doing, and break down real case studies like shoulder and SI pain. You’ll leave this EP understanding why you're programming isn't working – and what has to change in your training if you actually want to get stronger, build muscle, and stop getting injured. If you’ve ever tried to write your own program and gotten stuck… or followed someone else’s plan and wondered why your back hurts and nothing changes – this one is for you girl. Key takeaways Programming ≠ coaching - A program is just sets, reps, and exercises. Coaching is the ongoing process of reading your body, adjusting exercise selection, managing load, and giving you feedback so you can execute at the standard required for real results. You’re not a computer – you’re a human - I can “write” a program for you, but your body will constantly give me feedback: niggles, pain, execution, fatigue, recovery. Good training responds to that feedback. You program a computer. You coach a human. The Programming Umbrella: the three prongs I use for every Warrior (biomechanics, technique and load management). Exercise “SEO”: the new game for exercise selection - Old way: muscle + modality (“quads + barbell back squat”). New way: movement quality → primary muscle → secondary muscle → length–tension → modality → constraints → stability demands → intent. This is how I filter the right exercise for your bod instead of just picking from a menu of “leg exercises.” Long vs short moment arms matter. Real examples: how I think about common exercises (walking lunge, Db row, landmine strict press) How I structure your training week Case studies: shoulder pain & SI / low back pain My progression hierarchy Why mentorship matters (and why the industry frustrates me) Powerful quotes from the episode “You program a computer. You coach a human. A PDF with sets and reps is not coaching.” “Programming sits at the intersection of biomechanics, stress, and adaptation. If those three aren’t aligned, your body will not change the way you want it to.” “The exercise isn’t the stimulus. The joint action under load is the stimulus.” “Most women are following programs that aren’t biomechanically accurate and aren’t aligned with their body. That’s why you don’t get stronger. That’s why you keep getting injured.” “Progressive overload is not ‘just add weight.’ It’s more tension, in the right position, with better technique.” Connect with Amy & work together Apply for Warrior School Coaching - Build a strong, feminine bod with programming that actually respects your biomechanics and your life. Follow Amy on IG - @amykatebowe for training breakdowns, programming deep dives, and behind-the-scenes of Warrior School. The Warrior School Podcast - Subscribe, rate, and review to help more women find this work and transform how they train. Share this episode with a woman who’s been “doing all the workouts” and still not seeing results – she needs to know she’s not the problem. Her programming is. Play To Win — AUSTRALIA If you’re in Australia (or want the excuse to fly in)…Play To Win is coming to Australia. A room full of women, training, strategy, physiology, identity, power.A live experience designed to change how you train — and who you are in the process. Details + tickets: https://warriorschool.co/play-to-win-live-australia/ THE WOMEN WHO TRAIN SURVEY Is this you? A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time? If yes, I’d love you to complete this short survey. Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up. Link to survey https://amy639434.typeform.com/to/ciB5yQlH

BUILD THE BODY YOU LOVE TRAINING ASSESSMENT GET MY TRAINING ASSESSMENT Get a proven pathway to see the badass results you’re looking for with your training and know your exact next steps to start making progress. In this workshop: I will walk you through my six-part Training Assessment in real time - the same process I used with high-level Warrior School clients so you know exactly where to put your focus now, and in the future. (Think of it as your training MRI — a full-body scan for how you train.) You will get the Six Step Training Scan, that is essential to build lean muscle mass, improve body composition, and train with more confidence. You’ll get a recording of this, so you can go back over your Training Scan at any time to keep making progress. You will get a training overview so you know what you need to focus on for the short term and the long term. There will be time at the end to answer specific training questions Bonus: You will also get your very own copy of The Training Implementation Plan, so you know how to keep making progress, season after season. Girl, this isn’t for everyone. Here’s the criteria You have been doing all the ‘right’ things with your training, but not seeing results You’re frustrated because you’re doing the work, but it ain’t working… You aren’t looking for a quick fix, but you do want to see lasting change with how your body looks and feels If you want to build the body you love, you’ve got to know where you’re really at. In 75 minutes, we slow it all down. You’ll see your training clearly — the truth of what’s working, what’s missing, and what needs to shift — so you can build visible muscle, move with confidence, and finally break through the ‘hidden wall’ that’s holding you back girl. SAVE MY SEAT You’ll walk away with: •⁠  ⁠A full red → orange → green assessment of your training •⁠  ⁠A six-month direction you can execute immediately •⁠  ⁠Clarity on what’s truly holding you back — and how to fix it •⁠  ⁠Personalised feedback and live coaching from me If you want to build a body that feels strong, powerful, and beautiful - you belong in a room like this. Because if you want to build a body you love, you’ve got to know where you’re really at. The Details 🗓 Friday December 5th (PST) / Saturday December 6th (Australia + New Zealand) Time: • Vancouver / LA: 12:00 PM • New York / Toronto: 3:00 PM • London / Dublin: 8:00 PM • Melbourne / Sydney: 7:00 AM (Sat) • Auckland / Christchurch: 9:00 AM (Sat) 💻 Location: Live on Zoom 💵 Investment: $47CAD ⏱ Duration: 75 minutes 🎥 Recording available afterwards 🎁 Bonus: The Training Implementation Plan Turn your Training Assessment into a strategy that actually builds the body you love Because clarity means nothing without direction. After your Training Assessment, you’ll get access to my The Training Implementation Plan — a short video complete with clear training targets, progression strategies, and tangible steps to build visible muscle, improve body composition, and train with confidence. JOIN ME FOR THE BUILD THE BODY YOU LOVE TRAINING ASSESSMENT SAVE MY SEAT xo Amy

Most women think programming is just “squats, lunges, push-ups”—but real programming lives inside systems. This EP, is from a group coaching call inside of Warrior School. It is Part One of a Programming Miniseries, where I took the Warriors BTS, showing them the actual architecture behind Warrior School programming. A huge part of what I teach here is influenced by my first coach who I starting working with in 2012 and the incredible methodology developed by Pre-Script. Because you’ll hear me talk about movement indexing, resistance profiles, and the valence system — and these concepts come from years of studying coaching, biomechanics, and specifically from the Pre-Script education framework. Their system has deeply shaped how I think, how I coach, and how I build programs that actually work for women's bodies. In this EP, I show you why most women never see progress: they were given sets, reps, and exercises… but never the system underneath. You’ll leave understanding how I design programs that are biomechanically balanced, nervous-system aware, and built to make you stronger and help you build the bod you want. Key takeaways Programming isn’t built from exercises — it’s built from systems. Movement indexing, resistance profiles, and valence (a framework popularised by Pre-Script ) form the backbone of real, long-term progress. Pre-Script’s movement indexing gives training its architecture. We sort every exercise by joint action, position, limiting factor, and muscular intent — a library system for your body so you’re always training the right movement, not just a random one. Resistance profiles (another Pre-Script concept) keep your joints and muscles healthy. Long, mid, and short positions are distributed across your week so you’re not hammering tissues in only one range. The valence system protects your nervous system. A Pre-Script framework that helps us balance output, skill, capacity, and recovery — so you’re not living in burnout mode. This system-based approach is why Warrior School works. You’re not just checking off workouts. You’re training in a way that respects biomechanics, tissue tolerance, nervous system needs, and long-term progression. Powerful quotes from the episode “We don’t program through body parts. We program through systems — and Pre-Script taught me that framework.” “Most of the fitness industry is obsessed with sets and reps. No one is talking about the systems underneath.” “Movement indexing is your body’s library. Without it, you’re choosing exercises in the dark.” “Valence keeps you from living in output-only mode — and your nervous system will always steal from your results if you ignore it.” “Owning the movement starts with owning the system behind it.” Resources Mentioned Pre-script https://www.pre-script.com/ Connect with Amy Instagram: @amykatebowe THE WOMEN WHO TRAIN SURVEY Is this you? A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time? If yes, I’d love you to complete this short survey. Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up. Link to survey https://amy639434.typeform.com/to/ciB5yQlH Play To Win — AUSTRALIA If you’re in Australia (or want the excuse to fly in)…Play To Win is coming to Australia. A room full of women, training, strategy, physiology, identity, power.A live experience designed to change how you train — and who you are in the process. Details + tickets: https://warriorschool.co/play-to-win-live-australia/ Love the Show? Here’s how to support her ❤️ Leave a rating + review (it truly helps more women find the show) Subscribe so each new episode lands directly in your ears Share it with a woman you love — your sister, your training partner, your best friend. Your support helps us grow The Warrior School Podcast and reach more women who need this work. Xo

Warrior woman, this one is a little messy. A little raw. A little “thinking on the mic.” I’ve been sitting with a really big decision for almost 10 months — circling it, questioning myself, wondering if my intuition was blocked, asking whether clarity is a mindset thing, a nervous system thing, or an identity thing. For months, I didn’t have the answer. And honestly… I thought something was wrong with me. But what I’ve learned is this: Nothing was wrong with me — I just wasn’t ready. My nervous system wasn’t ready. My life wasn’t ready. I wasn’t her yet In this EP, I take you inside that whole internal process — the questions, the frustration, the anger, the capacity-building, the surrender (the real kind, not the Instagram kind), and how clarity finally came… not because I manifested it, but because my bod could finally hold it. Girl...If you’re in the in-between — if you’re circling a big decision, if you’re questioning yourself, if you feel like you “should” know the answer but don’t — this EP is for you darling. Key Takeaways Not knowing doesn’t mean you’re broken — it means your future self isn’t fully formed yet. Clarity isn’t just mindset. Big decisions require big identity shifts — and those take time. You can be a slow decision-maker and a fast executor. Intuition might not be “woo." Surrender is not passive. Becoming is slow. Powerful Quotes “Not knowing doesn’t mean you’re behind — it means your future self isn’t ready yet.” “Maybe intuition isn’t magic. Maybe it’s just perception plus regulation.” “I’m a slow decision-maker, but a fast executor. Once I know… I move.” “Surrender isn’t trusting the universe — it’s letting go of urgency while you build the capacity to hold something big.” “Sometimes your nervous system isn’t saying no… it’s saying not yet.” In this deeply personal solo episode of The Warrior School Podcast, Amy unpacks a 10-month season of “not knowing” and what it taught her about intuition, nervous system capacity, identity, and big life decisions. This episode is for the woman who is circling a decision, questioning her intuition, or feeling stuck in the in-between. You’ll learn why clarity often takes longer than you think, how the nervous system influences decision-making, the difference between intuition and perception, and how to build the capacity to hold big identity-level changes. If you’re in a season of uncertainty, this episode will help you feel seen, grounded, and supported. THIS EPISODE IS FOR: Women who are circling a big decision and don’t have the answer yet Anyone who feels stuck in the in-between and is wondering if something’s “wrong” with them High-achieving women who want to build the physical and emotional capacity to hold a bigger life Leaders, creators, coaches — the women who are becoming someone new, even if it’s slow, even if it’s messy THE WOMEN WHO TRAIN SURVEY Is this you? A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time? If yes, I’d love you to complete this short survey. Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up. Link to survey https://amy639434.typeform.com/to/ciB5yQlH 📲 SHARE + SUBSCRIBE If this episode hit something in you — share it with a woman who’s in her own season of “not knowing.” Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. Keep showing up for the woman you’re becoming.

Alright girl, today I’ve got David Grey on the pod. If you don’t know him — he’s one of the most sought-after and coolest coaches in the rehab and performance space. He’s worked with Olympic athletes, pro footballers, and everyday people who were told they’d never move pain-free again.  What I love about David is he doesn’t just chase symptoms — he changes how you move. He blends rehab, strength, and athleticism in a way that’s simple, powerful, and actually works.  His approach is rooted in strategy and systems. But he always starts with the goal or vision - what do you want to be able to do. (and not being in pain is not a goal). Then we reverse engineers the plan and strategy from there.  We talk about why variety is the secret to resilience, why pain isn’t proof you’re broken, and why rehab is just training with a different name. This one’s sharp, practical, and it’ll flip how you see your body. Key Takeaways Rehab = Training. The only difference is pain. The process is progressive loading, intelligent exercise selection, and consistency. Variety builds resilience. Pure specialization makes you fragile; mix loads, tempos, planes, and patterns. Execution > exercise list. It’s not “do calf raises,” it’s own the standard and progress it (tempo, range, reps, load). Pain is nuanced, not a verdict. The biopsychosocial model matters: training load, sleep, stress, food, belief. Foundation before hacks. Walk more, eat enough, sleep, and dose your training — before you blame hormones. Joint longevity kit. Daily walking, big-toe extension, strong knees (bend + load), a supple spine (rotate/side-bend), hips that move. Goal → map → milestones. Start with the vision (play tennis, run 5K, lift), then reverse-engineer the steps and targets. Quotes “Rehab is just training in the presence of pain.” — David Gray “Variety is what keeps you resilient. Specialization without it makes you fragile.” — David Gray “Every movement has a standard — own it before you load it.” — Amy Bowe “It’s not your hormones if you’re under-recovered and under-fed — clean up the foundations first.” — David Gray “Pain doesn’t mean you’re broken; it means your body wants better capacity.” — Amy Bowe What We Cover The myth that anything sub-maximal is “useless” — and why low-load work still drives progress How David programs for athletes and everyday humans: vision → constraints → clear targets Training through pain without making it your identity Why scans rarely change the plan — and what actually does The most over-prescribed rehab trope (hi, “sleepy glutes”) and what to do instead A realistic “joint health insurance” plan for women in their 30s–40s Links & Resources Connect with David — Coach & educator at David Grey Rehab, known globally for redefining movement and rehab with precision, clarity, and results. The gram: https://www.instagram.com/davidgreyrehab/ Website: https://www.davidgreyrehab.com/pages/david-grey-rehab Loved this conversation? Subscribe to The Warrior School Podcast for more bold, powerful talks like this. ** Share + Subscribe** If this episode struck a chord—share it with a woman who needs to hear it. Tag @amykatebowe and @davidgreyrehab https://www.instagram.com/davidgreyrehab/