The Warrior School Podcast

From relationship to results: how you actually build the body you want

19 Mar 2026

Contributed by Lukas

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 yo...

The Relationship Era: Surrendering to the timeline — Why body recomposition takes longer than you think

16 Mar 2026

Contributed by Lukas

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 ...

The Relationship Era: Where are you actually at? (The assessment that changes everything)

16 Mar 2026

Contributed by Lukas

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 you...

The Relationship Era: The three systems that actually drive fat loss, muscle gain & body recomposition

16 Mar 2026

Contributed by Lukas

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...

The Relationship Era: You’re doing everything right — But you’re in the wrong relationship

09 Mar 2026

Contributed by Lukas

You can be lifting four days a week. Tracking your protein. Walking your steps. Doing a lot of the "right things". Trying — really trying....

The Relationship Era: Checklists don’t build bodies strategies do

09 Mar 2026

Contributed by Lukas

Last year I watched brilliant, capable, badass women exhaust themselves trying to tick every box in women’s health and fitness — protein, creatine...

The Relationship Era: The five observations that will change how you train (And what 2026 requires)

09 Mar 2026

Contributed by Lukas

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. Ti...

Doing “all the right things” but your body won’t change? You’re missing the prereqs

06 Jan 2026

Contributed by Lukas

Warrior woman — if you’re training consistently, eating “pretty well,” doing the steps, doing the protein… and your bod still isn’t shifti...

If you can’t live your life, your training isn’t working – food, cardio & capacity with Libby Wescombe

18 Dec 2025

Contributed by Lukas

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 o...

How you do one rep is how you do everything

11 Dec 2025

Contributed by Lukas

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 — t...

Stop letting bad programs wreck your bod: the programming upgrade every woman needs

04 Dec 2025

Contributed by Lukas

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 L...

Build The Body You Love Training Assessment (Live Workshop)

28 Nov 2025

Contributed by Lukas

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 t...

Why your workouts aren’t working: the 3 programming systems you’ve never been taught

27 Nov 2025

Contributed by Lukas

Most women think programming is just “squats, lunges, push-ups”—but real programming lives inside systems. This EP, is from a group coaching cal...

I thought something was wrong with me (inside my longest season of not knowing)

17 Nov 2025

Contributed by Lukas

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...

Stop chasing pain, rehab is training and why variety wins with David Grey

06 Nov 2025

Contributed by Lukas

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...

The checklist era is over

29 Oct 2025

Contributed by Lukas

Warrior woman, welcome back to the mic girl. It's been a hot minute since we hung out, and today I wanna go deep with you on something that's holding ...

The Emotional Home that’s secretly running your life with Nerida Bindt

18 Sep 2025

Contributed by Lukas

Today, girl, I’ve got someone very special back on the mic with me. Five years ago, Nerida Bint joined me on this podcast. Back then, she was runnin...

What 20 years in gymnastics teaches you about life with Olympic Gymnast Emma Nedov

11 Sep 2025

Contributed by Lukas

Alright girl, today I’ve got Emma Nedov on the pod. If you don’t know her — she’s a two-time Olympian, an Australian gymnastics champion, and ...

How to become a f*ckin’ badass (Part 3)

04 Sep 2025

Contributed by Lukas

Welcome to the final instalment in our three-part series on becoming a f*cking badass. In part one, we defined her. In part two, we uncovered what blo...

10 things blocking your Badassery (and what to do about it) Part 2

28 Aug 2025

Contributed by Lukas

Warrior woman— You say you want more. You want to feel powerful. Hot. Clear. Consistent. You want to be the woman who walks into the room and owns i...

How to Become a F*cking Badass – Part I

21 Aug 2025

Contributed by Lukas

In this episode of The Warrior School Podcast, I talk about what it really means to be a badass woman—beyond aesthetics and hustle. If you're ready...

The Beautiful Back Blueprint (How to build a back that looks like you lift)

14 Aug 2025

Contributed by Lukas

Warrior woman—This is part three of our hypertrophy deep dive, and today we’re heading upstairs. We’re talking back. Not just lats. Not just row...

How to train your legs properly so you can build legs you love—even if your leg day currently looks like a hot mess

07 Aug 2025

Contributed by Lukas

Warrior woman—welcome back. This is part two of our hypertrophy deep dive (if you missed the bangin’ butt episode, go back and listen to that firs...

How to keep training even when your body’s mad at you

31 Jul 2025

Contributed by Lukas

Okay. So, I’m 17 days out from competing at the BC Masters Track and Field Championships. We’re deep in the training block. But my Achilles? She’...

Play to Win: Why you need to be in the room [Q&A Episode]

26 Jul 2025

Contributed by Lukas

Alright girl, let’s talk about why you need to be in the room. This episode is a hot Q&A on my Play To Win live training workshop—happening in...

Is clarity a mindset issue? [why you can't hold the vision, yet]

23 Jul 2025

Contributed by Lukas

Today we’re talking about your big, beautiful life—and why it still feels so damn far away. You say you want more. You’ve got the vision. You kn...

Why your glutes aren’t growin'—and how to finally train them properly (Build a Bangin’ Butt )

10 Jul 2025

Contributed by Lukas

Alright girl—pull up a seat, because we’re about to have the conversation you’ve been waiting for. Today, we’re talking about glutes. But not ...

The black hole, the breakup, and becoming unstoppable with Ash Sheppeard

04 Jul 2025

Contributed by Lukas

EPISODE SUMMARY: Warrior Woman—this one is juicy. I sat down with Ash Sheppeard—coach, leader, former gym owner, and now the creator of Unstoppabl...

Play to Win: Build a Body That Turns Heads

03 Jul 2025

Contributed by Lukas

The doors are open to my newest live workshop: Play To Win. I’m going to show you how to build a body that actually looks like you train - by using ...

Why your bod still doesn’t look like you train

26 Jun 2025

Contributed by Lukas

If you crave seeing the kind of change in your bod—the kind that turns heads… If you want your body to look like you train… If you’re scared t...

How to celebrate yourself, demand more, and run your own damn race

26 Jun 2025

Contributed by Lukas

Warrior woman— She’s back. The voice. You know the one. Draped in drama. Lip red. Martini in hand. She walks in like she owns the place. And says ...

Why Protein Hits Different After 40: Amino Acids, Muscle, and Midlife Power with Liz Plosser

05 Jun 2025

Contributed by Lukas

Liz Plosser is the Founder of the Best Case Scenario Substack, a wellness playbook helping people feel a little better today than they did yesterday. ...

Speed, Power, Possibility: What Sprinting Unlocks in a Woman’s Body with Clay Terrell & Alex Nyandoro

29 May 2025

Contributed by Lukas

Okay girl—this one’s spicy. The Performance Era Is Feminine Now! So, of course, I brought in my sprint coach Alex—and his coach Clay—for an ex...

Inside My Training Right Now: The Mistakes, the Mess, and the New Approach That Works

23 May 2025

Contributed by Lukas

Episode Summary: Warrior woman—this one is personal. It’s raw, it’s real, and it’s the truth behind why so many of you are doing the work... a...

Build The Body That You Love Workshop

22 May 2025

Contributed by Lukas

Build The Body You Love Workshop Tuesday May, 27th | 3:00PM PDT Save your spot: https://amykatebowe.kit.com/ff215fa98cB

Integration Over Information

08 May 2025

Contributed by Lukas

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...

What Interruptions Are Actually Telling You About Your Body and Life

01 May 2025

Contributed by Lukas

✨ Summary: Okay girl, let’s talk. You keep thinking the interruptions are what’s stopping your progress—your sick kid, your travel schedule, y...

The #1 Supplement Every Woman Should Take (Hint: It's Not Protein)

24 Apr 2025

Contributed by Lukas

EPISODE SUMMARY: Warrior Woman—get ready, because today we’re talking about the supplement I believe every woman should know about. We’re divi...

Zone 2 vs HIIT: What Actually Works for Fat Loss, Energy, and Longevity

17 Apr 2025

Contributed by Lukas

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 th...

You're Not Underperforming—You're Underfuelled: How to Eat for Sprinting

11 Apr 2025

Contributed by Lukas

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...

Do You Really Need a Deload? Why Life Might Be Handing You One Already

03 Apr 2025

Contributed by Lukas

EPISODE SUMMARY: Warrior Woman, welcome back. You’ve probably heard the term “deload” thrown around… maybe by your physio, maybe by Dr. Stacy,...

How the F Do I Fit It All In? The Smart, Layered Approach to Training That Actually Works

27 Mar 2025

Contributed by Lukas

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...

Coming Home: How Ebonie Stirling-Gatt Rebuilt Herself After Loss, Eating Disorders & Self-Doubt

20 Mar 2025

Contributed by Lukas

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 wi...

Your Mind Won’t Trust What It Hasn’t Experienced—Here’s What to Do

13 Mar 2025

Contributed by Lukas

EPISODE SUMMARY: What if I told you that you could build the body you want in one year instead of five? That you don’t need more information—you n...

The Efficiency Fix: Why Your Training Isn't Working (Yet)

07 Mar 2025

Contributed by Lukas

EPISODE SUMMARY: Warrior Woman, if you feel like you're doing all the things in your training—lifting, running, tracking your food—but you're stil...

The Secret Formula to Unlocking Strength 🏋🏻‍♀️

27 Feb 2025

Contributed by Lukas

Episode Summary: Warrior Woman, welcome back to The Warrior School Podcast. Today, we’re diving deep into two game-changing elements that will trans...

Build The Body You Love in 2025 [Live Workshop]

21 Feb 2025

Contributed by Lukas

EPISODE SUMMARY: Warrior Woman, grab your coffee—we’re going for a walk. It’s freezing here, but I’ve got something HOT for you today. 🔥 Le...

How to Shed Your Sh*t, Own Your Story, and Build a Powerful Brand with Heidi Anderson

15 Feb 2025

Contributed by Lukas

EPISODE SUMMARY You’re not going to want to miss this one. I sat down with the powerhouse that is Heidi Anderson—radio host turned PR expert, spea...

Earn the Ease – Why Success Feels Hard (and What to Do About It) 💪🔥

06 Feb 2025

Contributed by Lukas

Episode Summary: Let’s talk about earning the ease. So many women look at me and say, “It must be nice. It looks so easy for you.” But what th...

The Secret to Stronger Lifts, Bigger Glutes, and Pain-Free Training (Hint: It’s Your Feet🦶)

30 Jan 2025

Contributed by Lukas

EPISODE SUMMARY Warrior woman, let’s talk about a game-changer that no one in women's fitness is talkin’ about. You’re training hard—squattin...

Strong, Simple, and Unstoppable: Training, Social Media, and Building a Body You Love with Sara Fiorvento 💪

23 Jan 2025

Contributed by Lukas

Episode Summary: Warrior woman, welcome back to The Warrior School Podcast. Today, I’m dishin’ up a guest Ep. featuring Sara Fiovento—a badass p...

Build your table & level up your life: magnetism, confidence, and the relentless pursuit of your mission with Erika Cramer 👑

16 Jan 2025

Contributed by Lukas

I had the queen on the pod. Erika showed up in full force—bold, unapologetic, and relentless in her mission to help women level up in every area of ...

Simple, Right, Better, Deeper: Build Your Ultimate 2025 Training Strategy 📒💪

13 Jan 2025

Contributed by Lukas

Today, we’re kickin' of the process of creating your ultimate 2025 training plan and strategy. Oooo yes we are girl. I’m going to take you through...

How long does it really take to build the body you love? (The truth you need to hear🧨)

23 Dec 2024

Contributed by Lukas

Today’s EP is a spicy one 🧨🌶️. I’ve pulled out the juiciest, most powerful insights from my recent coaching conversations in Warrior Schoo...

Episode 329: 2024 recap [and creating your 2025🌶️]

16 Dec 2024

Contributed by Lukas

It’s time. This is the episode where we reflect on the year that was and set the stage for the year ahead. I want you to grab your big sheets of pap...

Episode 328: The TED talk secret to getting results in your training

12 Dec 2024

Contributed by Lukas

I recently read TED Talks: The Official TED Guide to Public Speaking, and it reminded me of something fundamental—More isn't better, better is bette...

Episode 327: The long way home: building a body you love in 2-5 years

05 Dec 2024

Contributed by Lukas

As I drive home from the dentist, drinking a cortado, we chat about how you can enhance your nutrition and training to achieve specific body compositi...

Episode 326: The truth about fitness influencers, training age, and body composition

02 Dec 2024

Contributed by Lukas

In this EP, I’m diving into a powerful conversation inspired by one of my warriors stuck in a cycle of comparison, scrolling through social media an...

Episode 325: I’m stronger than ever—so why don’t I Iove my body yet?

29 Nov 2024

Contributed by Lukas

Have you ever thought, “I’m doing all the right things—training consistently, eating well, managing stress—but I still don’t love how I look...

Episode 324: Real talk about common training issues that are holding you back

07 Nov 2024

Contributed by Lukas

In this podcast EP, I discuss various conversations and challenges faced by the Warriors in Warrior School over the last few weeks. I talk about low e...

Episode 323: What is a good body? (and do you think your body is good)

04 Nov 2024

Contributed by Lukas

Ooooh I have a short ’n’ sweet episode for ya today. This topic is super close to my heart. This EP is from my Instagram stories. I discuss the co...

Episode 322: Things I've been thinking lately

31 Oct 2024

Contributed by Lukas

In this EP of the Warrior School podcast, I discuss various topics that have been on my mind lately, including the challenges of the past few months,...

Episode 321: Adapting your fitness routine for real life

21 Oct 2024

Contributed by Lukas

In this EP, I explore how to navigate training friction when life gets challenging. Discover tips for adapting your routine, maintaining consistency, ...

Episode 320: Finding your peak hotness

14 Oct 2024

Contributed by Lukas

In this EP, I share my breakthrough in sprinting—and how I am working through my knee injury. I talk about combining grace and grit in training to a...

Episode 319: The quality of your body shapes the quality of your life

10 Oct 2024

Contributed by Lukas

In today's EP, I dive deep into a conversation that’s been brewing inside of me for a long time. I had the absolute privilege of attending an event ...

Episode 318: Success without perfection (resourcefulness)

07 Oct 2024

Contributed by Lukas

I was having a conversation with a dear friend and mentor of mine - Erika Cramer (AKA the Queen of Confidence) last week, and she said somethin' that ...

Bonus Episode: Q&A Live with Libby Wescombe talkin' about our Elegant Edge Event

04 Oct 2024

Contributed by Lukas

In this episode, Libby and I answer your questions about the Elegant Edge. The Elegant Edge Event is a unique opportunity for women to elevate their t...

Episode 317: How to train hard, avoid injury, and find your Elegant Edge

01 Oct 2024

Contributed by Lukas

In this EP. I talk about my recent sprint training sesh. I share my struggles with my knee injury, getting the technique right and the excitement of ...

Episode 316: How to crush negative self-talk and boost your confidence in the gym

26 Sep 2024

Contributed by Lukas

Have you ever felt overwhelmed or intimidated at the gym, worried about what others might think while you’re trying to lift?  You’re not alone. M...

Episode 315: Key traits of a woman who gets results

23 Sep 2024

Contributed by Lukas

I know the frustration and overwhelm that comes from trying countless diets and workout plans without seeing lasting change. It’s a common struggle,...

Episode 314: Six powerful coaching lessons to help you in your training

19 Sep 2024

Contributed by Lukas

One of the coolest things about my work is I get to have hundreds of conversations with women about their health and fitness. All of the Warriors work...

Episode 313: The three biggest challenges you’re going to face in your training

11 Sep 2024

Contributed by Lukas

I’m takin' you BTS of the Warrior Queen Olympics – a 10-week challenge where warriors train like athletes in their chosen sport. I also had guest...

Episode 312: Lessons from my breakthrough in sprint training

01 Sep 2024

Contributed by Lukas

Show notes In this EP, I share my recent breakthrough in sprint training with my coach, Alex. I describe how I've struggled with the acceleration tech...

Episode 311: The power of positive self-talk in training

28 Aug 2024

Contributed by Lukas

In today’s EP, I talk about the power of mindset and its impact on our training and performance. I highlight the important balance between mental he...

Episode 310: Finding joy in the kitchen: The Ottolenghi effect and building a positive relationship with food

25 Aug 2024

Contributed by Lukas

In this EP., I discuss the importance of food as a source of energy AND JOY, and why we need to fall in love with learning how to feed ourselves and f...

Episode 309: What is a foundation? And is yours strong enough to support your goals?

21 Aug 2024

Contributed by Lukas

In this Ep. join me as I take you along on a hike and offer an in-depth discussion on the importance of building a foundation before focusing on body ...

Episode 308: Evaluating fitness content and Influencers

18 Aug 2024

Contributed by Lukas

In this episode, I dive deep into how to evaluate fitness content and influencers, focusing on the importance of quality movement and effective traini...

Episode 307: Two key elements to give you an edge in your training

07 Aug 2024

Contributed by Lukas

If you've ever felt like you’re not getting the most out of your training sessions or you’re looking for that extra edge in the gym, this episode ...

Episode 306: The one training rule you need to follow

03 Aug 2024

Contributed by Lukas

In this EP, I talk about our current household obsession with the Olympics. I dive into the complexity and dedication skill-based sports require and h...

Episode 305: Understanding and managing pain & injuries while training

01 Aug 2024

Contributed by Lukas

In this EP. of the Warrior School podcast, I talk about my experience with injuries and how to manage them while continuing to train and build strengt...

Episode 304: Avoiding the start-stop cycle: maintaining motivation in your training

27 Jul 2024

Contributed by Lukas

Today, I’m recordin’ from my car, fresh off a gym sesh. In this EP, I discuss how to stay engaged in your training and avoid the start-stop cycle....

Episode 303: Paint your own nude with Freyah Howland

24 Jul 2024

Contributed by Lukas

In a world that often pits women against each other in a cycle of comparison and competition, it’s refreshing to find women and endeavours that cele...

Episode 302: Lessons from 300 Episodes

20 Jul 2024

Contributed by Lukas

In this special episode, I share eight valuable lessons learned from producing 300 episodes of the WS pod. We'll explore the importance of repetition,...

Episode 301: Deep dive with the Warrior Queen: An Interview with Amy Bowe

13 Jul 2024

Contributed by Lukas

Show notes In this very cool Ep., I'm interviewed by one of the Warriors, who is on a quest to improve her speaking skills this year. We switch roles,...

Episode 300: The best of 300!

30 Jun 2024

Contributed by Lukas

Show notes 300 episodes. Five years. Hundreds of hours of recordings. Day 20/20. Episode 14/14. We did it! In this super spesh milestone EP of the War...

Episode 299: A deep dive into consistent energy, pleasure and joyful Living

28 Jun 2024

Contributed by Lukas

Show notes Today’s episode is extra special as real conversations inspire it. I revisit the conversations about strategies for maintaining consisten...

Episode 298: How to measure progress and when to pivot for better results

27 Jun 2024

Contributed by Lukas

Show notes Welcome back to the Warrior School Podcast, Warrior Women! This is episode 298. We are on episode 12 of 14 in our countdown series, and we ...

Episode 297: How our clothes influence our performance

25 Jun 2024

Contributed by Lukas

Show notes **We are on episode 11 of 14, which means we have three episodes to go until we reach 300. If you have any questions that you want me to an...

Episode 296: The feedback that changed the way I trained

25 Jun 2024

Contributed by Lukas

Show notes In this EP, I share some harsh feedback from my coach about my attitude and obsession with results. It changed the way I trained and coache...

Episode 295: Understanding joint pain and optimising tendon strength in your 40s and beyond

22 Jun 2024

Contributed by Lukas

Show notes In this EP, I dive deep into the topic of joint pain and optimising tendon strength for women in their late thirties, forties, and beyond. ...

Episode 294: The essential role of muscle mass for women's health

21 Jun 2024

Contributed by Lukas

Show notes In this episode, I explore the critical importance of muscle mass for women. I discuss the optimal muscle mass needed, how to achieve and m...

Episode 293: How movement and motion boost creativity [And an update from my world & Warrior School]

19 Jun 2024

Contributed by Lukas

Show notes This EP is the seventh in our podcast sprint series. I dive into the concept of 'movement' and its impact on creativity and personal growth...

Episode 292: Training strategies for travel and busy schedules

17 Jun 2024

Contributed by Lukas

Show notes In this EP, I take you on a walk with me as I share insights into how consistently practicing new skills, like training or business tasks, ...

Episode 291: Finding momentum and motivation: A guide to setting and achieving big goals

15 Jun 2024

Contributed by Lukas

Show notes In this EP, I share insights from a recent one-on-one coaching call focused on getting back on track, finding motivation, and regaining mom...

Episode 290: The secret of your future

14 Jun 2024

Contributed by Lukas

Show notes Recording outside in the sunshine, I reflect on a quote I came across: "The secret of your future is hidden in your daily routines.&qu...

Episode 289: Your unique effect

13 Jun 2024

Contributed by Lukas

Show notes In EP 4/14 of our sprint, I explore the importance of self-expression, creativity, and individuality in transforming our fitness and lives....

Episode 288: The power of refinement in training

12 Jun 2024

Contributed by Lukas

Show notes This is Day 2 of the 20-day sprint - Episode 2/14! In today’s EP on the pod, we talk about the importance of refinement in training. I d...

Episode 287: How do I get back on track?

11 Jun 2024

Contributed by Lukas

Show notes Today's Ep. marks the beginning of our 14-episode podcast sprint over the next 20 days. Wild! We talk about regaining your rhythm and momen...

Episode 286: The sprint to 300! [join me]

08 Jun 2024

Contributed by Lukas

Show notes In this EP of the Warrior School Podcast, I celebrate the upcoming 5th birthday of the podcast. That's right, on June 30th, the podcast tur...

Episode 285: Simplifying healing with Josh and Jeanne Rubin

06 Jun 2024

Contributed by Lukas

Show notes In this EP, I welcome back the OG’s of the metabolic nutrition space, The Real Food Gangstas - Josh and Jeanne Rubin. This is Josh and Je...