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.

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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.

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 a woman who has lived the full arc of chasing a dream, breaking down, walking away, and then coming back stronger.

Emma’s story is wild. She trained for 20 years, missed out on the Games more than once, retired, and then — three years later — made the comeback of a lifetime to qualify for the Paris 2024 Olympics. What I love about Emma is her honesty about the falls, the pressure, the heartbreak, and the grit it takes to rise again. She’s proof that falling isn’t failure — it’s part of the process.

In our conversation, she shares the 10 lessons gymnastics gave her that now fuel her life outside the sport — lessons on resilience, patience, fear, identity, and why the goal is just a guide. This one is raw, inspiring, and full of wisdom for any woman who’s chasing something bigger than herself.

Why Listen Because you’re not afraid of falling—you’re afraid of not getting back up the right way. Press play for a blueprint in resilience that actually translates outside the gym.

What We Cover

• Learn how to fall. It’s not about avoiding failure — it’s about falling with dignity and rising with choice, not obligation.
• Patience is power. The results you want take years, not weeks. Learn to love the long game.
• Perform under pressure. Nerves don’t disappear; you just learn how to move with them.
• Do the session you don’t feel like. That’s usually the one that changes you.
• Visualization is a weapon. See it, feel it, practice it — and your body will follow.
• Sleep is non-negotiable. It’s the quiet performance tool nobody respects enough.
• Fuel like an athlete. Food isn’t punishment or reward — it’s a tool for power, strength, and longevity.
• Don’t chase perfection. You’ll never control the judges, the scores, or the outcome — only your own performance.
• Build your board of directors. You need people around you who believe in you when you don’t.
• The goal is the guide, not the prize. Who you become in the process is the real win.

Key Takeaways

• Resilience isn’t heroic; it’s practiced. Tiny fails count.
• Your feelings don’t run the show—your preparation does.
• The most rewarding sessions are the ones you wanted to skip.
• Control the controllables: your focus, your execution, your recovery.
• The goal is a north star, not a verdict. The practice is the point.

Power Lines to Share

• “Learn to fall well—and rise because you choose to, not because you’re told to.” — Emma
• “Act despite how you feel. That’s where power lives.” — Emma
• “Your performance is none of your feelings’ business.” — Emma
• “The practice is the point. The process is the point.” — Amy
• “Build your table. Fill the seats. Nobody wins alone.” — Emma & Amy

Connect with Emma The gram: https://www.instagram.com/ejnedov/ Website: https://www.emmanedov.com/

Next Steps 📍 Ready to train like a warrior? Apply for Warrior School Coaching DM me Coaching on the gram

💥 Want proximity, proof, and power? Join the Play to Win Workshops: Toronto: https://warriorschool.co/play-to-win-live-toronto/ Vancouver: https://warriorschool.co/play-to-win-live-vancouver/

📲 Share + Subscribe If this episode hit something deep—send it to a woman who needs it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. Keep showing up for the woman you’re becoming.

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 blocks her. And now in part three, we build her. But let me tell you something straight up: you don’t become a badass by doing more. You become her by learning to hold more.

In this EP, I share the three core capacities you must train if you want to become a woman who can lead, lift, and live a powerful AF life:

• the ability to hold tension
• the ability to hold energy
• the ability to hold power

This is the anatomy of a badass.

I walk you through exactly how I train these traits inside Warrior School so you can build the body, the mind, and the systems to hold the life you want. Because badassery isn’t about doing more. It’s about building the woman who can hold more.

Let’s go.

KEY TAKEAWAYS:

• You don’t become a badass by doing more. You become her by building the capacity to hold more.
• There are three core capacities to train: tension, energy, and power.
• Most women avoid tension because they don’t have the energy to hold it.
• Execution > effort. The badass woman doesn’t do more reps—she does the right ones, with intention and control.
• Being seen, taking responsibility, leading with power—these are all trainable. You just need the reps.
• Everything you want requires structure, systems, and support. You can’t hold it alone.

POWERFUL QUOTES FROM THE EPISODE:

• “You don’t become a badass by doing more. You become her by learning how to hold more.”
• “Tension isn’t the problem. Tension is what builds you.”
• “Most of you have mistaken exhaustion for effort. But burnout isn’t a badge of honour.”
• “You want to feel powerful, but the moment you do, you panic. Because power means pressure.”
• “A badass woman doesn't waste time questioning herself. She takes the damn action.”

THIS EPISODE IS FOR:

• Women who are tired of doing more and getting nowhere
• Anyone who wants to build the physical and mental capacity to hold a big, beautiful life
• Coaches, leaders and high-achieving women who crave structure and strategy that actually works

✨ NEXT STEPS 🎧 Missed Part 1? Listen here: 10 things blocking your badassery (and what to do about it) Part || https://podcasts.apple.com/ca/podcast/the-warrior-school-podcast/id1470895252?i=1000723898882

📍 Ready to build her IRL? Want help building your own badass operating system? Apply for Warrior School Coaching

📲 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. Keep showing up for the woman you’re becoming

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 it. But you’re not her. Not yet. So what’s in the way?

This episode is part two in our 3-part deep dive on becoming a motherfucking badass—and I’m breaking down the 10 biggest things that stop women from living like the powerful, magnetic force they know they are. Some of these you’ll recognize instantly. Others are sneakier. But every single one is trainable. And that’s the point. Being a badass isn’t a vibe. It’s a skillset. And you can build every part of her—one rep at a time.

Let’s go.

KEY TAKEAWAYS

• Your big, beautiful brain isn’t broken—she’s just scared. You have to give her evidence.
• If you’re exhausted, it’s not a mindset issue. It’s a nervous system and energy issue.
• You don’t lack motivation—you lack structure, rhythm, and reps.
• You’re not selfish for wanting more. You're not greedy. You're just a woman with a vision.
• You cannot badass your way forward on the good girl operating system. It needs a rewrite.
• If your body can’t hold the vision, you’ll never reach it.
• You don’t have to duct tape together another plan—you need a table.
• Skills are trainable. Strategy creates confidence. Rhythm creates results.

POWER QUOTES

• “You are not lazy. You’re not unmotivated. You are just so damn tired.”
• “No one became a badass on no energy—because you don’t have any power.”
• “Being a badass is not a mindset. It’s a skillset. And skills? We can train.”
• “Your body can’t hold the vision yet.”
• “If your nervous system and your metabolism aren’t strong enough, you’ll never reach the goals.”
• “Wanting more does not make you greedy. It does not make you selfish. It makes you a motherfucking badass.”
• “If we don’t have a rhythm, everything feels chaotic. But with rhythm? We become a badass.”
• “You can’t become a badass with chaos.”

THIS EPISODE IS FOR:

• The woman who’s chasing clarity but constantly stalling
• The woman who’s training, building, pushing—but still feels like she’s falling short
• The woman who wants more—but doesn’t feel safe going all in
• The one who knows she’s meant for something bigger, but can’t hold it yet

NEXT STEPS 🎧 Missed Part 1? Listen here: Ep 363 – What Is a Motherf*cking Badass (And How Do You Become One?)

Ready to build her IRL? Join the Play to Win Workshop (Toronto + Vancouver)

• Toronto: https://warriorschool.co/play-to-win-live-toronto/
• Vancouver: https://warriorschool.co/play-to-win-live-vancouver/

📲 SHARE + SUBSCRIBE If this episode hit something deep girl—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.

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 to build a strong bod, magnetic presence, and a wildly powerful life, this 3-part series is your roadmap.

Let’s talk about becoming a F*cking badass.

I break down what it actually means to be a badass (spoiler: it’s not just edge and rebellion—it’s energy, execution, and standards), and why you don’t need to be born confident, magnetic, or strong to become wildly powerful. You just need to build the body that can hold it.

This one is edgy, elegant, and designed to leave you dangerously clear on who you are—and who you’re becoming.

Pull up a chair, girl. Let’s talk about power.

💥 KEY TAKEAWAYS:

• The true definition of a badass (and it’s not what you think)
• Why your body is the foundation of your power and presence
• The role of energy, standards, and consistency in becoming magnetic
• Why mental toughness and clarity are non-negotiable
• The power of building your board of directors—your circle of badass women
• How to hold the duality of celebrating yourself while still wanting more

🖤 QUOTES TO SHARE:

• “A badass is a woman who is clear on what she wants—and is dangerously consistent."
• “She holds the standard. She leads herself. She has a body that can hold everything she desires.”
• “You don’t have to be born beautiful to be wildly attractive. It’s your energy.”
• “To your old identity, it’ll look obsessive. But to you—it’s just your standard.”
• “If you’re going to say yes to becoming a badass, what are you willing to say no to?”

RECOMMENDED FOR: Women in their 30s and 40s who are ready to train properly, build a powerful body, and lead themselves like never before. This episode is especially for high-achieving women craving more energy, confidence, and clarity in their lives.

🎧 LISTEN NEXT:

• Ep 229: Is Training Hard Bad for Female Hormones?
• Ep 230: Is Warrior School Right For You?
• Ep 220: Is It All Downhill After 40?

📲 GIRL SHARE & SUBSCRIBE: Love the pod? Share it with a badass woman in your world. Subscribe, leave a review, and tag @amykatebowe to tell me what being a badass means to you. See you in Part 2.

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 rows. But the whole system—lats, traps, scap, erectors. The whole damn thing.

Because the moment I trained my back the right way, everything changed. My lifts went up, my pain disappeared, my posture shifted, and my upper body finally looked like she trained.

In this episode, I’ll teach you how to train your back like a badass bitch who knows what she’s doing. We’ll break down mobility, scap stability, and the big movements to build width, thickness, and a trunk that can actually hold you.

If you’re sick of rowing with your traps or wondering why you can’t feel your lats, this one’s for you.

KEY TAKEAWAYS

• The back is not one muscle—it’s a system (lats, upper back, scapula, erectors) that must be trained intentionally
• Most women are missing lat connection because they lack overhead range or scapular control
• Vertical pulling = lat dominance (pull-ups, lat pulldowns); Horizontal pulling = upper back dominance (rows, face pulls)
• To build a strong spine and trunk, you need more than core work—you need erector strength and isometrics
• You don’t need more exercises, you need better movement quality: intention, tension, range, and rhythm

QUOTES FROM THE EP

• “No one became a badass on no energy—because you don’t have any power.”
• “Being a badass is not a mindset. It’s a skillset. And skills? We can train.”
• “If your nervous system and your metabolism aren’t strong enough, you’ll never reach the goals.”
• “If we don’t have a rhythm, everything feels chaotic. But with rhythm? We become a badass.”
• “You can’t become a badass with chaos.”

THIS EPISODE IS FOR:

• Women who want a beautiful, powerful upper bod that feels just as strong as it looks
• If you have shoulder pain or poor posture
• Anyone not "feeling" their lats or rowing with their traps
• Women ready to learn the real mechanics of back training

WORKSHOP: PLAY TO WIN

📍Ready to build a beautiful back IRL? → Join the Play to Win Workshop (Toronto + Vancouver)

• Toronto: https://warriorschool.co/play-to-win-live-toronto/
• Vancouver: https://warriorschool.co/play-to-win-live-vancouver/

There are limited spots left. If you've been thinking about it, now's the time. Reach out with questions or go book your spot.

✨ NEXT STEPS 🎧 Missed Part 1 & 2? Listen here Hypertrophy series Part 1: Why your glutes aren’t growin'—and how to finally train them properly (Build a Bangin’ Butt ) https://podcasts.apple.com/ca/podcast/the-warrior-school-podcast/id1470895252?i=1000716712165

Part 2: How to train your legs properly so you can build legs you love—even if your leg day currently looks like a hot mess https://podcasts.apple.com/ca/podcast/the-warrior-school-podcast/id1470895252?i=1000721065424

📲 SHARE + SUBSCRIBE If this episode 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.