The Warrior School Podcast
Episodes
Episode 284: Finding your fire
03 Jun 2024
Contributed by Lukas
Show notes This episode is inspired by Nikita - one of the Warriors. It is dedicated to her and all women who are trying to find their fire so they ca...
Episode 283: The amount of preparation you need to build the body you love
30 May 2024
Contributed by Lukas
Show notes In this Ep of the WS Podcast, I discuss the profound impact preparation has on helping you achieve your desired body composition. I talk ab...
Episode 281: How should women approach exercise? [part 5: individualisation, flexibility and fun]
27 May 2024
Contributed by Lukas
Show notes EP 281 of the Warrior School podcast marks the conclusion of a five-part series focusing on how you should approach exercise, fitting it in...
Episode 280: How should women approach exercise? [part 4: sprint interval training & plyometrics]
23 May 2024
Contributed by Lukas
Show notes In today’s Ep, we are talkin’ all about sprint interval training and plyometrics. This is part four of our five part series on ‘how t...
Episode 279: How should women approach exercise? [part 3: cardiovascular training]
20 May 2024
Contributed by Lukas
Show notes In today’s EP, we focus on cardiovascular training and how to incorporate it into your training routine. I share group coaching call on i...
Episode 278: How should women approach exercise? [part 2: strength training]
16 May 2024
Contributed by Lukas
Show notes I share the first part of a five-part series focused on how you should approach exercise, specifically addressing the crucial role of stren...
Episode 277: How should women approach exercise? [part 1: the guidelines]
13 May 2024
Contributed by Lukas
Show notes In today's episode is the first part of an essential five-part series focused on how women, especially those in their 40s and beyond, shoul...
Episode 276: Maintenance versus momentum
09 May 2024
Contributed by Lukas
Show notes In episode 276, we explores the significance of recognising and navigating through periods of 'Maintenance' and 'Momentum' in your health a...
Episode 275: Incorporating flexibility and fun into your training practice with Libby Wescombe
06 May 2024
Contributed by Lukas
Show notes In today’s episode, my guest is Libby Wescombe. This is Lib’s fourth or fifth time on the Warrior School Podcast. In this EP, we chat a...
Episode 274: Libido Unlocked: Transforming sexual intimacy and desire with Elena Rossi
02 May 2024
Contributed by Lukas
Show notes My guest today is with Elena Rossi, a connoisseur in female libido and sexuality. Elena shares her personal journey from suffering sexual...
Episode 273: Q&A Part 2
25 Apr 2024
Contributed by Lukas
Show notes In this EP, I explore the importance of optimal protein intake for muscle growth, navigating menopause, and the nuances between muscle buil...
Episode 272: Q&A special part 1
20 Apr 2024
Contributed by Lukas
Show notes This EP of the Warrior School podcast, I dive into a Q&A sesh. We explore key topics such as meal timing for evening workouts, the bene...
Episode 271: Peak performance to post-challenge blues: embracing the training lows
13 Apr 2024
Contributed by Lukas
Show notes In this unplanned and unscripted episode, I reflect on the common occurrence of post-competition or challenge blues. I talk about my experi...
Episode 270: Sitting at the table with Kitty, Leila and Libby
10 Apr 2024
Contributed by Lukas
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 e...
Episode 269: Playing to win with Dr. Stacy Sims
04 Apr 2024
Contributed by Lukas
My guest today is Dr. Stacy Sims. This is Stac’s third time on the Warrior School Pod. When I sent her the list of topics I wanted to talk about ...
Episode 268: Finding your own style and feel great in your clothes with Jennine Jacob
01 Apr 2024
Contributed by Lukas
Show notes My guest today is Jennine Jacob, a fashion expert who helps women feel great in their clothes. Originally from California, Jennine studied ...
Episode 267: The power of mindset in training
28 Mar 2024
Contributed by Lukas
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 focus...
Episode 266: Genetics vs. Training – The real secret to your dream body
26 Mar 2024
Contributed by Lukas
Show notes The other day, a woman reached out to me with a question: “How much of your body aesthetic is your body type versus the training moves yo...
Episode 265: Doing it 'your' way with Ruby Marsh
23 Mar 2024
Contributed by Lukas
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...
Episode 264: Empowering women through training and playing to win with Amy Boadle
20 Mar 2024
Contributed by Lukas
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...
Episode 263: Playing to Win: exploring perspectives on fitness and relationships with Kate Gordon
16 Mar 2024
Contributed by Lukas
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 relations...
Episode 262: Transform your training with the Own The Movement workshop
14 Mar 2024
Contributed by Lukas
Show notes In today’s Ep, I talk about my journey of overcoming chronic back pain and discovering the importance of proper training techniques. I in...
Episode 261: Mastering Savoir Faire in fashion, health, and fitness
09 Mar 2024
Contributed by Lukas
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 lega...
Episode 260: Achieving more in less time
06 Mar 2024
Contributed by Lukas
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' ...
Episode 259: Owning the Movement: a paradigm shift in women’s training
02 Mar 2024
Contributed by Lukas
Show notes In today’s episode, I explore the transformative power of embracing movement not just as a means to an end but as a beautiful practice in...
Episode 258: How to hit your protein goal when it feels like too much food
28 Feb 2024
Contributed by Lukas
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. I...
Episode 257: Unlocking the power of meal timing
24 Feb 2024
Contributed by Lukas
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, ...
Episode 256: Simplifying meal times and feeding your family stress free with Prue Mynard
14 Feb 2024
Contributed by Lukas
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 ...
Episode 255: Does caffeine give more potential in the gym?
10 Feb 2024
Contributed by Lukas
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 fatt...
Episode 254: The one biomarker you aren’t measuring and should be
07 Feb 2024
Contributed by Lukas
Show notes In today's Ep, we're delving into a vital aspect of your health and training that often goes unnoticed—I'm gunna call her: 'sixth vital s...
Episode 253: Carb shortage SOS (overcoming insufficient intake)
03 Feb 2024
Contributed by Lukas
Show notes In this latest episode, we're diving into the third theme that emerged from recent strategy calls – the challenge many warriors face with...
Episode 252: The key role of communication in your fitness journey
01 Feb 2024
Contributed by Lukas
Show Notes In this episode, I uncover the significance of Communication, the second theme arising from recent coaching calls. Drawing from a decade-lo...
Episode 251: Breaking patterns and making confident training choices
26 Jan 2024
Contributed by Lukas
Show notes Do you ever struggle with maintaining consistency in your training? Feel trapped in a repeating pattern you're just itchin’ to break? Wel...
Episode 250: Elevate your training by embracing ease and joy
22 Jan 2024
Contributed by Lukas
Episode 250 baby! Today, I share some recent experiences and get into the exciting details of what's coming up next inside WS and my world. I give you...
Episode 249: Embracing Change: The Tipping Point of Perimenopause
15 Jan 2024
Contributed by Lukas
In this episode, I shared updates on upcoming plans for Warrior School, including new additions like circles, live events, and frameworks. Despite int...
Episode 248: Navigating burnout, weight loss, and training on the go with Meghan Meredith
03 Jan 2024
Contributed by Lukas
Show notes Last year, I hosted two training challenges within WS. The second one, dubbed Warrior Queen 2.0: Play to Win, concluded in November. This c...
Episode 247: 2023 recap [and creating your 2024 vision]
30 Dec 2023
Contributed by Lukas
Show notes Happy New Year Warrior! How was your 2023? What did you set out to do this year? Did you do it? If you did, did you claim your win and cel...
Episode 246: How to change your body and life in a year
27 Dec 2023
Contributed by Lukas
Show notes Are you ready to change your body and life? In just one year, you can. In today's episode, I talk about how to make the journey more effec...
Episode 245: Increasing her capacity for training, regulating her cycle and losing fat with Kelsea Sutton
24 Dec 2023
Contributed by Lukas
Show notes This year, I ran two training challenges inside of WS. We just wrapped up our second one in November - Warrior Queen 2.0 Play to Win. This ...
Episode 244: The compound effect
21 Dec 2023
Contributed by Lukas
Show notes A lot of the conversations I’ve had lately, one thing that keeps coming up is this concept of the 'compound effect'. The compound effect ...
Episode 243: How to keep going in moments or periods of change
16 Dec 2023
Contributed by Lukas
Show notes Transitions are these moments or periods of change. Or a shift in our rhythm, environment or body that can cause upheaval or a disturbance....
Episode 242: Creating a consistent walking practice, reducing alcohol and building a body she loves with Warrior Leah Rife
13 Dec 2023
Contributed by Lukas
Show notes This year, I ran two training challenges inside of WS. We just wrapped up our second one in November - Warrior Queen 2.0 Play to Win. This ...
Episode 241: The secret to makin' killer progress in your training [progressive overload part 2]
09 Dec 2023
Contributed by Lukas
Sometimes in our training it can be hard to find that sweet spot. The perfect balance between technique, weight, quality and control. For some of us, ...
Episode 240: The secret to makin' killer progress in your training [progressive overload part 1]
06 Dec 2023
Contributed by Lukas
Show notes Sometimes in our training it can be hard to find that sweet spot. The perfect balance between technique, weight, quality and control. For s...
Episode 239: The perfect conditions
02 Dec 2023
Contributed by Lukas
Show notes Are you waiting for the perfect conditions to start? What if the conditions are never perfect... Would you just start anyway? We have this...
Episode 238: A modern approach for changing your relationship with alcohol with Jessica Jeboult
29 Nov 2023
Contributed by Lukas
Show notes Today, my guest is Jessica Jeboult. Jess is the founder and creator of A Sober Girls Guide. A Sober Girls Guide is a modern community and p...
Episode 237: How you are thinking about your goals
13 Nov 2023
Contributed by Lukas
Show notes We have these goals that we are working towards to help us achieve the body and life we want. But...how are we thinking about our goals, an...
Episode 236: Readiness and delaying
10 Nov 2023
Contributed by Lukas
Show notes Have you been delaying starting something because you feel like you need to be more ready? Are you not taking action towards your goals be...
Episode 235: How to honour your growth on the journey
06 Nov 2023
Contributed by Lukas
Show notes Celebrate all of your wins, big and small! Even though you may not yet have the physical results you're after (yet), you are probably alrea...
Episode 234: Breaking through fat loss plateaus with intermittent energy restriction
03 Nov 2023
Contributed by Lukas
Show notes Did you ever hit a plateau while trying to reach your body composition goals? Intermittent energy restriction could be a powerful approach...
Episode 233: How heavy should I be lifting to get stronger and build the body I love?
28 Oct 2023
Contributed by Lukas
Show notes "How heavy should we be training? Can you speak to more of that as far as going to failure or rep numbers" I was asked this que...
Episode 232: Pressure creates power
25 Oct 2023
Contributed by Lukas
Show notes Do you ever feel pressure to do something that you don’t really want to do? Do you place a lot of pressure on yourself to do things perfe...
Episode 231: Gaining confidence and sustainability through specificity and flexibility
21 Oct 2023
Contributed by Lukas
Show notes We need the structure and the flexibility to make sure our plans and strategies are successful and sustainable. It's not just about having ...
Episode 230: Is Warrior School right for you? (Warrior School turns three)
18 Oct 2023
Contributed by Lukas
SHOW NOTES Warrior School (WS) Turns Three on October 21st (that's in three days), so I decided to do a full EP to celebrate her and you. I’ve actu...
Episode 229: Is training hard bad for female hormones and health?
14 Oct 2023
Contributed by Lukas
SHOW NOTES Is cardio or HITT the villain for your health and hormones? If so, does that make strength training batman? There are claims out there th...
Episode 228: How long does it actually take to get results?
11 Oct 2023
Contributed by Lukas
SHOW NOTES “How long will it take to get the results I want?” I get asked this a lot. In today's episode, I talk all about timelines! How long i...
Episode 227: The best sprint intervals for metabolic health and fat loss
07 Oct 2023
Contributed by Lukas
SHOW NOTES You’ve been told that sprint intervals are great for you as you age. They help fat loss and improve metabolic health. But you aren’t s...
Episode 226: The training sweet spot
04 Oct 2023
Contributed by Lukas
SHOW NOTES When it comes to training one of the hardest things is knowing what to do. But what’s even harder is knowing how to fit it all in - how ...
Episode 225: Conquer your first pull-up (a course by Warrior School)
01 Oct 2023
Contributed by Lukas
I’m obsessed with helping women work towards their first strict pull-up. I’m so obsessed I created a course on ‘how to conquer your first strict...
Episode 224: Getting ‘Up to Speed’ on the science of women’s health and performance with Christine Yu
27 Sep 2023
Contributed by Lukas
SHOW NOTES In today’s episode, I’m joined by Christine Yu. Christine is an award-winning journalist. She writes about sports, science, and health...
Episode 223: Q+A part 2 (The Warrior Renaissance, the perfect training space, when to get a massage, why fasting is more stressful for women and how to improve your sleep)
23 Sep 2023
Contributed by Lukas
SHOW NOTES In today’s episode, I do part two of a hot Q&A episode. Here's what you'll discover: What do I mean when I talk about reinvention an...
Episode 222: Q+A Special (how I use my whoop, how alcohol affects hormones & how to breathe and brace during lifts)
20 Sep 2023
Contributed by Lukas
SHOW NOTES In today’s episode, I do a hot Q&A episode. Here's what you'll discover: What I think about my whoop and what I’ve learnt after we...
Episode 221: Understanding lab and hormone testing with Nat Kringoudis (the hormone revolutionist)
16 Sep 2023
Contributed by Lukas
Show notes In today’s episode, I talk with Nat Kringoudis (AKA the hormone revolutionist). Nat is a health care practitioner who has over 20 years...
Episode 220: Is it all downhill after 40?
13 Sep 2023
Contributed by Lukas
Show notes In today’s episode, I talk about the cultural change that’s causing us to be more stressed than ever and why when we hit our 40s we fee...
Episode 219: Self-discipline, patience and committing to the plan
09 Sep 2023
Contributed by Lukas
Show notes When you think about self-discipline do you think about punishment, restriction, and being boring? What if I told you that self-discipline...
Episode 218: Recap of Confidently Ever After Tour
06 Sep 2023
Contributed by Lukas
Show notes Last year I set a goal to take Warrior School on Tour - to run three live events in three different countries. Last Saturday I just wrapped...
Episode 217: Resistance and Readiness
02 Sep 2023
Contributed by Lukas
Show notes In today’s episode, I talk about resistance and readiness. A lot of us won’t take action because we feel we aren’t ‘ready’. These...
Episode 216: Natural birth control, natural conception and the Symptothermal Method with Jessie Brebner
30 Aug 2023
Contributed by Lukas
SHOW NOTES Did you know that your fertile window can be up to six-nine days long? And that you can take control of your fertility and conception by ...
Episode 215: Taking the stress and overwhelm out of gut healing with The Gut Goddess
26 Aug 2023
Contributed by Lukas
SHOW NOTES In today’s EP, I’m joined by Madisen (AKA The Gut Goddess). Madisen has a Master of Science in Holistic Nutrition and is Primal Health ...
Episode 214: Playing to win
23 Aug 2023
Contributed by Lukas
Show notes What do results mean to you? What does winning mean to you? What does playing to win look like for you for the four months? What could st...
Episode 213: How to include mobility and flexibility in your training program to prevent injury and feel good when you train
19 Aug 2023
Contributed by Lukas
Show notes How do you build quality muscle? How do you get stronger? How do you feel good when you train? How do you prevent injuries? In today’s ep...
Episode 212: Taking ownership and asking yourself what’s possible with Kitty Bloomfield
16 Aug 2023
Contributed by Lukas
**Show notes ** In today’s episode, I’m joined by one of the coolest women I know - Kitty Bloomfield. Kitty and I first connected a few years ag...
Episode 211: How to stay motivated in your training
12 Aug 2023
Contributed by Lukas
**Show notes ** Have you ever felt just blah in your training? Are you feeling unmotivated to train? How do we stay motivated in our training so we...
Episode 210: Dietary Supplements for health and performance
09 Aug 2023
Contributed by Lukas
Show notes In this today’s episode, I talk about key supplements for health and performance. I talk about the benefits of liver and oysters and the ...
Episode 209: Ditchin’ perfectionism and the all-or-nothing approach
05 Aug 2023
Contributed by Lukas
**Show notes ** Have you ever said to yourself that if you aren't able to do something perfectly, it's not worth doing it at all? This is an exampl...
Episode 208: How can I support myself during times of stress (part two)
02 Aug 2023
Contributed by Lukas
Show notes Q - “As a coach, how do you lead your clients when they feel they don’t have the capacity to change their energy leaks? i.e.: Relations...
Episode 207: The importance of a well-balanced exercise program with Libby Wescombe
29 Jul 2023
Contributed by Lukas
Show notes In today’s episode, my guest is Libby Wescombe. This is Lib’s fourth time on the Warrior School Podcast. One of the hardest things when...
Episode 206: Should I change what I eat across my menstrual cycle?
26 Jul 2023
Contributed by Lukas
**Show notes ** Have you ever wondered if you should change how you eat during different phases of your cycle? Do you get extra hungry the five to sev...
Episode 205: How can I support myself in times of stress?
22 Jul 2023
Contributed by Lukas
Show notes How can I support myself in times of stress? One of my warriors asked this question last week on her momentum call. So, in today’s epis...
Episode 204: Training and performing through PMS
19 Jul 2023
Contributed by Lukas
**Show notes ** Do you dread those last 5-7 days before you get your period? Does PMS stop you from training? In today’s episode, I talk about ...
Episode 203: How to thrive as a busy modern woman with Nickie Hursthouse
15 Jul 2023
Contributed by Lukas
**Show notes ** In today’s episode, I’m joined by fellow Dietitian Nickie Hursthouse. Nicki and I first met over a decade ago during our Masters ...
Episode 202: Adaptability and being unbeatable
12 Jul 2023
Contributed by Lukas
**Show notes ** I just finished reading “Carrie Sotto is Back” By Taylor Jenkins Reid. There’s this quote at the start of the book - “But she...
Episode 201: Nurturing our children’s relationship with food with Alice Zaslavsky
05 Jul 2023
Contributed by Lukas
Show notes In today’s episode, I sit down over a hot drink with Alice Zaslavsky. Alice is full of beans; literally. I’ve known Alice for over a de...
Episode 200: Celebrating 200 episodes and staying on course
30 Jun 2023
Contributed by Lukas
Celebrating 200 episodes Happy Fourth Birthday Warrior School Podcast! Today's episode is the 13th episode of my podcast sprint. Over the last 16 days...
Episode 199: Having a great relationship with Karson Rosser (my lover)
29 Jun 2023
Contributed by Lukas
Show notes This is a special episode today, as my guest is Karson Rosser, who is my lover and the behind-the-scenes guy in my biz. The Warrior School...
Episode 198: My business journey over the last four years
28 Jun 2023
Contributed by Lukas
Show notes In today’s episode, I talk about my business journey over the last four years. I built my business from scratch on a 12-year-old laptop o...
Episode 197: Breasts, exercise and the perfect sports bra
27 Jun 2023
Contributed by Lukas
**Show notes ** Have your boobs ever gotten in the way during exercise? Do you experience breast pain or discomfort when training? Have your boobs ev...
Episode 196: Personal Responsibility, taking ownership and regulating ourselves
26 Jun 2023
Contributed by Lukas
Show notes This is a repost of an older episode on taking responsibility and ownership I did back in September 2021. I talk about the importance of re...
Episode 195: Do you really need to walk 10,000 steps a day?
24 Jun 2023
Contributed by Lukas
**Show notes ** Walking is a powerful way to connect to ourselves and the environment. But do we really need to get 10,000 steps every day? In today’...
Episode 194: How hormones affect your training (Part 3: menopause)
23 Jun 2023
Contributed by Lukas
**Show notes ** In this three-part series, I talk about how hormones affect your training. Part one is looking at hormones and training during the me...
Episode 193: How hormones affect your training (Part 2: pregnancy and postpartum)
22 Jun 2023
Contributed by Lukas
**Show notes ** In this three-part series, I talk about how hormones affect your training. Part one is looking at hormones and training during the men...
Episode 192: How hormones affect your training (Part 1: the menstrual years)
21 Jun 2023
Contributed by Lukas
**Show notes ** In this three-part series, I talk about how hormones affect your training. Part one is looking at hormones and training during the me...
Episode 191: A ‘behind the scenes’ look into my world
20 Jun 2023
Contributed by Lukas
Last week I put out a request on the gram for podcast topics to support my podcast sprint. I had a few women want to know more about me and my life. S...
Episode 190: Who’s at your table?
18 Jun 2023
Contributed by Lukas
**Show notes ** Do you have people in your life that give you good advice? That push and support you? That give you feedback? In today’s episode, I...
Episode 189: Life sprints and shortening the long way home
17 Jun 2023
Contributed by Lukas
**Show notes ** Over the next 15 days, I'm recording 12 podcasts to get to EP 200 for The Warrior Schools' fourth birthday. In today’s episode, I t...
Episode 188: The power of ‘Trying it on’
16 Jun 2023
Contributed by Lukas
**Show notes ** Are you afraid to try something new because it might not work out, you might fail at it, look silly, or be judged? In today’s episo...
Episode 187: Recovering from shoulder surgery, squatting and deadlifting 90kg and returning to hand-balancing with Nicole McGill
14 Jun 2023
Contributed by Lukas
**Show notes ** In today’s episode, I am joined by Warrior Woman Nicole McGill. Nicole is an amazing hand balancer, but two years ago she fell and ...
Episode 186: How to approach your training (exercise prescription for strength, plyometrics and HIIT)
07 Jun 2023
Contributed by Lukas
**Show notes ** One of the hardest parts of training is knowing what to do. But what’s even harder than that is knowing how to approach it - when t...
Episode 185: HIIT training for fat loss and metabolic health
20 May 2023
Contributed by Lukas
**Show notes ** One of the hardest things when it comes to training is knowing what to do. BUT. What's even harder is knowing how to approach it. How ...
Episode 184: The power of plyometrics on body composition and metabolic health
17 May 2023
Contributed by Lukas
**Show notes ** When was the last time you jumped, skipped or hopped? In today’s episode, I talk about the importance of plyometrics on muscle, bo...