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

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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 so many women back in their health, their training, and their lives: the 'checklist era'. You know her. The macros. The reps. The Zone 2. The rules. The never-ending to-do list of what to eat, how to train, and when to sleep.

But here’s the truth girl: checklists don’t build bodies. Systems do.

In this EP, I break down what strategy actually means, why it's the missing link in your training and nutrition, and how to build a system that actually fits your life. I talk through the 3 identity shifts you need to make to move from exhausted and stuck to powerful and consistent. And I tell you exactly what I teach inside Warrior School when it comes to becoming a woman who can hold the body and the life she wants.

So grab a coffee, go for a walk, and let’s hang out.

IN THIS EPISODE I BREAK DOWN:

• Why we cling to checklists when we feel overwhelmed, tired, or stuck
• The biggest identity shift I had to make (that changed everything)
• What an elegant strategy actually looks like (hint: it's not a plan)
• The four pillars of every powerful strategy
• How to move from reactive to resilient
• Why doing more isn’t the answer—but holding more is

3 BIG IDENTITY SHIFTS TO BECOME THE WOMAN WHO HOLDS MORE

1. From checklists to systems: Becoming the woman who trains with strategy (not just ticking boxes)
2. From just showing up to execution: Learning to execute at the level required for the results you want
3. From reacting to adapting: Building the skill of pivoting, not pausing, when life gets messy

POWERFUL QUOTES FROM THE EPISODE

• "You don't become a badass by doing more. You become a badass by learning how to hold more."
• "Checklists live in isolation. Systems talk to each other."
• "Everything you've done so far has gotten you here. But becoming her? That’s a whole new identity."
• "Execution is doing the right thing, the right way, at the right time—at the level required for the results you want."
• "If you're still stuck, it's not because you're lazy. It's because no one taught you how to build a system that fits your life."

NEXT STEPS 📍Ready to build your own system IRL? Join the Play to Win Workshop (Melbourne, Jan 11) https://warriorschool.co/play-to-win-live-australia/

SHARE + SUBSCRIBE If this EP hit something deep—share it with a woman who needs to hear it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. And keep showing up for the woman you’re becoming.

xo

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 running two of the biggest women’s-only gyms in Australia — leading 500 women, 15 coaches, building an empire of strength. Since then? Life dismantled. Her businesses, her relationship, her identity — all stripped down in the chaos of 2020. And from that breakdown came her greatest breakthrough.

Now Nerida doesn’t just build gyms — she builds women. She teaches emotional intelligence. She helps women step out of their stories, face the emotions they’ve been running from, and finally lead themselves with power, grace, and truth.

She’s a heart-led entrepreneur, a thought leader, a coach, and a woman who has lived the collapse and the comeback. And in today’s conversation, we talk about the emotional homes we inherit, the epidemic of disconnection, and why doing the big, beautiful brain work is just as important as the training floor.

This one is electric — elegant, raw, and deeply human. You’re going to love it.

In this episode, we talk about what happens when your big, beautiful brain is telling one story, but your nervous system can’t hold it. We dive into emotional homes, unconscious beliefs, self-worth, and why doing “the work” means more than podcasts and therapy—it means execution. This is the conversation every woman who trains, leads, or builds anything needs to hear.

Key Takeaways

• Your emotional home—the feelings you absorbed between ages 0–7—still runs your life until you rewire it.
• Therapy and talk work only go so far; your nervous system has to learn to hold what your brain wants.
• Most women aren’t failing because they lack information. They’re failing because they aren’t executing at the level required.
• You can’t force anyone else to change. Show, don’t tell.
• Energy (cellular + emotional) is the foundation. Without it, nothing holds.

Quotes to Share

• “Anything you don’t have in life is because you’re unwilling to feel a feeling.” — Nerida
• “Your identity will never outgrow your nervous system’s capacity to hold it.” — Nerida
• “Stop feeding the wrong identity. Start feeding the woman you want to become.” — Amy
• “The world reflects what you believe you’re worthy of—deep down, not just consciously.” — Nerida
• “Training isn’t the hard part. The story you tell yourself is.” — Amy

Next Steps Want to go deeper into this work? Check out Nerida’s course → Master Emotional Intelligence Course: https://www.neridabint.com/master-course

Special offer so you can access the full course for $499 using the code: PODCAST.

The course includes 6 modules, 60+ video lessons, and 60+ worksheets, all designed to help people build confidence, transform relationships and strengthen their emotional resilience and smash through limiting beliefs.

Connect with Nerida The gram: https://www.instagram.com/neridabint/ Website: https://www.neridabint.com/

🎧 Loved this conversation? Subscribe to The Warrior School Podcast for more bold, powerful talks like this. 📍 Ready to train like a woman who wins? → Apply for Warrior School Coaching

📲 Share + Subscribe If this episode struck a chord—share it with a woman who needs to hear it. Tag @amykatebowe and @neridabint with your biggest takeaway. Leave a review. Hit follow. And keep showing up for the woman you’re becoming.