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

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 composition goals, especially for women who feel stuck despite consistently showin’ up.

I talk about the importance of looking deeper at your foundation, nutrition and training, the benefits of incorporating elements from different sports like bodybuilding and CrossFit, and the significance of lifestyle factors including stress management, alcohol and sleep on body composition and results.

Some key things we chat about

1. Go Deeper, Not Harder: It’s not about adding more. The secret lies in refining what you’re already doing—whether it's squeezin’ more out of your nutrition, training, stress management, or sleep. Optimise each element to make the most of your efforts.


2. Identify What’s Holding You Back: If you’re doing the work but still not seeing the results, it’s time to get brutally honest about what's holding you back. For many, this could be their relationship with alcohol or not pushing hard enough in training. Own it, declare it, and create an action plan to move past it.


3. Understand the Time Commitment: Real, lasting body composition change takes time—2 to 5 years, on average. If you're consistent and committed, you’ll start seeing big results, but remember it’s about building a solid foundation first, both physically and mentally. Expect this journey to be longer than you think, but well worth it.


4. Your Mindset is Key: The most important factor in making a lasting change isn’t your training program—it’s your mindset. Managing your thoughts, overcoming your fears, and believing in yourself are all critical in pushing through and making the progress you want.


5. The Long Way Home is Worth It: If you're serious about building the body you love, the process will take time. But this approach will not only give you lasting results, but also the strength, resilience, and mindset to thrive in alllllll areas of life.
   - 00:00 Introduction to Training
   - 17:03 Analysing Your Training Routine
   - 17:41 Incorporating Bodybuilding Techniques
   - 17:58 Exploring CrossFit and High-Intensity Training
   - 20:16 Auditing Your Training Elements
   - 20:50 Addressing Lifestyle Factors
   - 22:35 Overcoming Personal Barriers
   - 24:11 The Role of Alcohol in Fitness
   - 27:24 Setting Long-Term Goals
   - 29:49 The Timeframe for Body Composition Changes

The Warrior School Podcast is for women ready to break free from feeling stuck, frustrated, and disconnected from their bodies. Hosted by Amy Bowe—strength coach, dietitian, and creator of Warrior School—this podcast is here to help you build a body you love and live a life that feels truly yours.

Amy dives deep into three core struggles women face: low energy, not trusting or liking their bodies, and feeling uncertain about how to train effectively. With a warm yet no-nonsense style, she shares her 15+ years of coaching experience, showing you how to harness the power of strength training, nutrition, and recovery to reclaim your energy, confidence, and connection.

Each episode breaks down Amy’s framework of building a ‘good body’ by focusing on three essential pillars: Health, Performance, and Aesthetics. You’ll hear stories of women who have transformed by building strength and resilience—and learn actionable strategies to improve your energy, train smarter, and feel proud of how you look, move, and live.

Listen to the Warrior School Podcast and start building a powerful, trusting relationship with your body that will elevate every area of your life.

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