The GB Sports Performance Podcast

Two weeks before competition isn't the time to panic train. I'm sharing exactly how to taper properly, arrive feeling fresh, and prepare for the demands of multi-day tournaments. Whether you're heading to the British & Irish Cup, Nationals or the World Cup, these principles will help you perform when it matters most.In this episode:Why you shouldn't try to "get fitter" in the final two weeksHow to taper without losing speed or sharpnessThe biggest mistakes athletes make before competitionManaging recovery across multi-day tournamentsNutrition, hydration and sleep strategies that make a differenceUsing competition as a rehearsal for bigger eventsHow to review your performance and identify what to improve nextTurning tournament feedback into better training for future success⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

This week I’m is joined by returning guest Jaz just days after ACL reconstruction surgery.We’re talking through the reality of the first week of recovery, the importance of pre-hab, and what every athlete should know before going through surgery.In this episode:Why pre-hab made a huge difference to Jaz's recoveryThe mental battle of choosing surgeryThe reality of surgery day and what to expectWhy the first week is tougher than most people realiseThe surprising effects of general anaestheticReturning to work too soon after surgerySetting recovery goals beyond rehab exercisesNHS vs private physio for returning to sportThe biggest lessons from the first week post-opAdvice for athletes preparing for ACL reconstruction⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

If you still want to be strong, fast and competitive in your 30s, 40s and beyond, this episode is for you!I deep dive into why fitness isn't the same as athleticism, why power declines faster than strength as we age, and the simple training principles that help you stay explosive, resilient and capable for life.- Why sprinting is one of the best things you can do for long-term athleticism- The difference between strength and power- 5 key qualities every athlete should keep training- How to introduce speed and plyometrics safely- The biggest mistakes people make that leave them feeling slow and injury-proneWhether you're still competing or simply want to move like an athlete for years to come, this episode will help you train smarter and stay athletic for life.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Didn't make the team? This episode is for you.Learn how to process rejection, rebuild confidence and come back stronger for your next opportunity.This week I'm talking about:- Processing the disappointment- Why rejection isn't your identity- The questions every athlete should ask themselves- The controllables that really matter- How to become impossible to ignore next time- Why preparation is always in your control⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Physio Mike Brent is back on the podcast, we’re covering:Increase in proximal hamstring tendinopathySudden volume spikes from GB campsZero to 100 approach many athletes takeCasual Tag to high-intensity World Cup prepWhen a niggle becomes something more seriousWhen athletes should seek professional help=⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

How to return from injury with confidence, rebuild trust in your body, and successfully transition from rehab back to competitive sport.This week I'm going in on:- My own ACL recovery journey- The fear nobody talks about after injury- The biggest lie athletes tell themselves- The 3 mistakes you're making- The 4 stages of rebuilding after injury- Trusting the process⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Getting older doesn't mean slowing down.Today I'm sharing the six rules that help athletes stay athletic, resilient and competitive for decades.Which one do you need to focus on most?⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Are you ignoring the real reason behind your injuries in tag rugby?Every year, I see players diving headfirst into the season without proper preparation, leading to avoidable injuries.  This week I'm giving my take on the 5 biggest mistakes:1. Just playing tag isn’t enough fitness. You need structured strength training and running sessions to get your body ready.  2. Don’t skip hamstring work! Weak hamstrings lead to injuries. Add some sprint work and eccentric strength exercises to your routine.  3. Ignoring deceleration training? That’s a big mistake! Train your body to stop and change direction safely to prevent knee injuries.  4. Building load too quickly? Ease into your training to avoid breakdowns.  5. Neglecting those little niggles? Address them early, or they’ll turn into bigger issues.⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

I’m doing a full GB camp debrief and talking through some of the biggest things I think athletes are still getting wrong when it comes to preparing for high-level competition.Why camps expose fitness gaps rather than build fitnessThe importance of recovery, strength, mobilityWhy just doing hard sweaty workouts isn’t enough if you actually want to perform better on the pitchManaging pressure and avoiding burnoutBuilding resilience for tournamentsPlus I discuss the key areas I think athletes should focus on over the next few months heading into Nationals, Euro Champs, and World Cup prep.⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Today I’m joined by Jaz Naylor, rugby player and strength coach, to talk about her recent ACL and meniscus rupture, the reality of early rehab, and the mental side of being sidelined from sport.We cover:How her injury happenedThe biggest mistakes athletes make after ACL injuryWhat pre-hab looks like before surgeryTraining around injuryThe mental challenge of losing sport and routineWhy support systems matter during recoveryIf you’re going through an injury, rehab, or return-to-sport journey, this episode is a honest conversation about staying patient, rebuilding properly, and focusing on what you can control.=⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Most amateur athletes get gym vs field training completely wrong in the lead-up to competition, today I'm talking about competition phases, biggest mistakes and a simple weekly structure.GBF ACCELERATOR⁠ PRIORTY LISTGBF ACCELERATOR DETAILS⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Today I’m joined by GB Tag athlete and coach Emma Becker to talk about what it really looks like to balance elite sport with full-time work, motherhood, and everything in between.We cover:How Emma manages training around a full-time job and three young childrenThe reality of being “time poor”Finding creative ways to fit training into real lifeThe mental shift after having children and letting goWhy being a mum can make you a better athleteThe importance of patience when returning to sport post-pregnancyPelvic floor rehab and building strength firstThe power of communityThe biggest myth about mums in sportIf you’re trying to juggle life, work, and sport and wondering if you can still compete at a high level this episode will show you what’s possible when you train smarter, let go of perfection, and make it work on your terms.=GBF ACCELERATOR PRIORITY LISTGBF ACCELERATOR DETAILS⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Today I’m joined by sports psychologist Betsy Tuffrey to talk about the mindset shifts athletes need as they get older, especially when prepping for big competitions.We cover:The biggest mindset trap for adult athletes: stubbornness (and when it helps vs holds you back)Why comparing yourself to your 21-year-old self is sabotaging your performanceHow to reframe ageing as an advantageThe balance between pushing hard and actually prioritising recoveryPressure vs expectation, and how to stay grounded in what you can controlHow to rebuild confidence when training hasn’t gone to planIf you’re heading into competition feeling underprepared, frustrated, or questioning your performance, this episode will help you reset, refocus, and perform with confidence. =GBF ACCELERATOR⁠ PRIORITY LISTGBF ACCELERATOR DETAILS⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠

Breaking down how athletes can lose body fat without sacrificing speed, strength, or performance.When fat loss actually makes sense for sports playersThe biggest mistakes (like cutting calories too aggressively, ditching carbs, or overdoing cardio)How to maintain strength, fuel properly, and timing fat loss around your seasonJOIN THE GBF ACCELERATOR⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Today I’m joined by sports nutritionist Nicola Marsh to break down what recovery actually means, and why so many athletes are getting it wrong.We cover:What recovery really is (and why it’s more than just protein)The biggest mistake amateur athletes make: under-fuellingThe 3 Rs of recovery: refuel, repair, rehydrateWhy carbs matter more than you thinkWhen timing matters (and when it doesn’t)Simple, practical strategies for busy athletesIf you’re training hard but constantly tired, not recovering, or picking up niggles this episode will show you exactly what needs fixing.=⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

A deep dive into training through pregnancy for female athlete, covering what actually works (and what doesn’t):Strength and core trainingRunning, sport, and returning postpartumCommon mistakesHow to adapt across each trimesterHow to stay strong, confident, and ready to return to sport after birth.=⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

So excited to share this conversation with you!My interview with Gabby Giannakos, Physiotherapist and Clinical Pilates Instructor, who currently specialises in female athletes including those with eating disorders, post-partum and menopausal.=⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Today I dive into female health and performance, and why so many female athletes in their 30s and 40s feel constantly tired, struggle to recover, or deal with recurring injuries.The problem usually isn’t discipline, age, or bad luck. It’s that many of us have been following training models designed for men. I break down how female physiology, hormones, and fuelling actually impact performance, and why understanding your body helps you train smarter, not just harder.I also cover five key areas that often get overlooked: Male-based training modelsUnder-fuellingEarly perimenopauseReecurring nigglesTracking the wrong metricsIf you want to keep performing well and playing sport long into your 40s and beyond, this episode will help you understand what really matters.=⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Today I’m answering 5 client questions from this week:1️⃣ Why your knee still doesn’t feel normal 6–12 months after ACL surgery2️⃣ When you can actually run and return to sport after an ACL reconstruction3️⃣ How to get leaner without losing performance4️⃣ How to actually get faster for sport5️⃣ Why you keep picking up niggles in your 30s and 40sSubscribe if you’re not done competing yet.=⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠

Today I'm joined by Gregg Cropper, new GB programme director for Tag Rugby, to deep dive into what it takes to be GB-ready!TRY TAG RUGBYSubscribe if you’re not done competing yet.=⁠⁠⁠INSTAGRAM⁠⁠⁠⁠WORK WITH ME⁠⁠

Eight months out from the Tag Rugby World Cup, what should your training actually look like?I'm breaking down exactly how I’d structure World Cup prep if I was you. From foundational strength training and sprint mechanics to load management, conditioning and injury prevention, this is a no-nonsense roadmap for everyday athletes who still compete hard in their 30s and 40s.If you’re relying on team training alone, doing random gym sessions, or ignoring niggles - you’re heading straight for the bench!This is about structured sports performance, smart speed training, and building resilience that lasts through tournament week.Ready to stop guessing? Coaching applications are open (link below).And don't forget to subscribe if you’re not done competing yet.=⁠⁠INSTAGRAM⁠⁠WORK WITH ME⁠⁠JOIN THE ACCELERATOR 

If you’re still playing sport in your 30s, 40s, 50s… still sprinting, still lifting, still chasing performance, THIS IS FOR YOU!The GB Sports Performance podcast is back, and this year I’ll be sharing:– What I’m seeing in the gym and on the pitch– How I’m preparing for the Tag Rugby World Cup 2026– Honest conversations about injury, female health, load management and longevitySubscribe if you’re not done competing yet.=⁠INSTAGRAMWORK WITH MEJOIN THE ACCELERATOR 

🚨 How to Keep Your Knees Strong & Injury-Free 🚨In this episode, I’m diving into how to protect your knees, whether you’re a weekend warrior, a regular runner, or an athlete aiming for longevity in your sport.What we’re covering today:🟡 Why knee injuries happen – from wear & tear to poor mechanics🟡 3 biggest mistakes that lead to knee pain (& how to avoid them)🟡 How to build knee strength & resilience – key exercises for injury prevention🟡 Why mobility matters – and how to keep your knees moving pain-free🟡 The real cost of NOT investing in your body – because prevention is always cheaper than rehabPlus I share my own ACL injury experience & what I wish I’d done sooner to keep my knees stronger for sport.If you love playing sport and want to stay in the game without pain, this episode is a must-listen!🔥 Free Strong Stretch Class: Join me every Wednesday morning (7am UK / 11am UAE) for a mobility session designed to keep you moving pain-free.SIGN UP TO THE FREE STRONG STRETCH CLASSBook in here:⁠https://tidycal.com/gbfitness/strong-stretch💪 Need a structured plan? I have 1:1 coaching spots open for February – perfect if you’re returning from an injury, getting back into sport post-baby, or simply want to get stronger & stay injury-free.Message me COACH on Instagram to chat!Instagram: ⁠@GraceBrownFitness

SIGN UP TO THE FREE STRONG STRETCH CLASS Book in here: https://tidycal.com/gbfitness/strong-stretch Back pain is one of the most frustrating challenges athletes and fitness enthusiasts face, whether it's from training, playing sport, or just everyday life. But here’s the good news: with the right strategies, you can manage and even prevent these issues while building resilience for the future. What we’re covering today: 🟡 Common causes of back pain in athletes 🟡 Practical exercises to manage and prevent back issues, 🟡 How to build a routine for strength, mobility, and posture 🟡 The importance of warm-ups and recovery 🟡 When and why to seek professional help If you’re ready to take your training to the next level, reduce injury risks, and stay in the game for years to come, I’ve got spots open for 1:1 coaching. Drop me a message, and let’s chat about your goals! Instagram: @GraceBrownFitness

Whether you play sport once a week, aim for competitive leagues, or simply want to keep enjoying your favorite activities without injury, this episode is packed with tips to level up your game. 🏋️‍♀️🏃‍♂️ 🟡 Why consistency in training is the ultimate game-changer 🟡 Building a sustainable weekly routine that works with your busy life 🟡 Mastering the basics: skill, technique, and running efficiency 🟡 Balancing training and recovery to prevent burnout 🟡 Practical injury prevention tips for athletes of all levels 🟡 Managing nerves and building confidence for game day 🟡 How to tackle plateaus in performance and transition from beginner to intermediate (or even advanced) athlete. ✨ If you’re juggling a busy career, family commitments, and your passion for sport, this episode is for YOU. Let’s keep you fitter, faster, stronger, and injury-free so you can keep thriving on and off the pitch. 🚀 💬 Want to take your sport to the next level? Myself and coach Amelia have a few coaching spots open, message me on Instagram @GraceBrownFitness or visit my website to learn more.

Goal of getting back into running and actually stay consistent? Whether you’re chasing a 5K PB, training for your first 10K, or just want to enjoy running again, this episode will help you nail it. Stop overcomplicating and start building sustainable habits that keep you fitter, faster, and stronger for sport:  🟡 How to assess your current fitness level and set realistic running goals   🟡 Why starting gradually is essential to avoid injury and burnout   🟡 Strength training: your secret weapon for performance and injury prevention   🟡 Balancing running, strength, and recovery for a well-rounded routine   🟡 The mindset shifts needed to stay consistent (even when it gets tough!)   ✨ Plus we share an inspiring client success story about coming back stronger after injury and smashing an ultra-marathon goal in just 8 weeks.   Want personalised support? I’m offering FREE coaching calls to help you kickstart your running journey, whether you're returning to sport or setting new goals. Let's create a plan that works for you!   Book your call: ⁠Tidycal.com/gbfitness/intro 💬 Got questions about how GBF can help with your training? Message me on Instagram: ⁠@GraceBrownFitness

🎁 BONUS: I’m offering FREE goal-setting calls to help you kickstart your fitness journey this year. Whether it’s improving your performance, staying injury-free, or simply maintaining a more active lifestyle, let’s make a plan together. Book in your call: https://tidycal.com/gbfitness/intro We’re diving into a topic close to my heart: LONGEVITY! Staying strong, fast, and injury-free so you can enjoy sport and fitness for decades to come. Consistency is the game-changer for achieving your 2025 goals and beyond. Small, steady efforts win every time. What we’re covering today: 🟡 Why CONSISTENCY trumps INTENSITY with fitness goals 🟡 How to prioritise INJURY PREVENTION through warm-ups, technique, and addressing muscle imbalances 🟡 The importance of RECOVERY including sleep, mobility, and active rest 🟡 Building mental resilience for long-term PROGRESS 🟡 Why embracing a HOLISTIC APPROACH (like social connections and sustainable habits) is the secret to longevity Let’s make this the year you prioritize longevity and thrive in sport and life 🚀 INSTAGRAM: @GraceBrownFitness

New Year, New Goals, New Mindset! In this episode, Amelia and I break down the key strategies to help you set meaningful goals and crush them in 2025. Whether you’re aiming to return to sport, hit a personal best, or finally make injury-free progress, this one’s for you. What we’re covering today:  1️⃣ The importance of clear, SMART goal setting2️⃣ Breaking big goals into actionable steps3️⃣ Building daily routines and systems to stay on track4️⃣ Overcoming procrastination and setbacks5️⃣ Why consistency always trumps perfection ✨ PLUS: Practical advice on how to adapt your plan if life (or injuries) get in the way. 💬 Join the GBF Accelerator! We’re kicking off the year with our GBF Accelerator on January 6th, 6-weeks of coaching designed to help you get fitter, faster, and stronger for sport in 2025. 👉 Message me @gracebrownfitness to sign up or ask any questions. Let’s make 2025 your fittest, fastest, and strongest year yet! 🚀

Christmas is next week, and we know the festive season can be a tricky time to balance socialising, staying active, and sticking to healthy habits.   In this episode: 🎄 How to control the controllable’s: small, consistent actions like drinking water, planning workouts, and scheduling rest days   🎄 Setting non-negotiable’s: keep your training and recovery on track, even with a packed calendar   🎄 Why you should never skip two days: avoid falling into a routine slump   🎄 Rest, recover, and plan ahead: your health is your biggest asset this season  - The GBF Accelerator starts 6th January ✨ Early bird applications are now open (save £50!)   ✨ AND get £20 off your first month of coaching if you sign up in December! Join the GBF ACCELERATOR for 6 weeks of coaching to boost your performance, reduces injury risk, and sets you up for your best year yet.  DM me “ACCELERATOR” on Instagram at ⁠⁠@gracebrownfitness⁠⁠ to make sure we’re a great fit. Let’s make 2025 the year you rediscover your love for sport!

Amelia and I explore a topic close to our hearts: longevity in sport and life. Whether you're a recreational athlete or simply want to maintain an active lifestyle, these strategies will help you stay strong, fit, and injury-free for the long haul. In this episode, we cover: 💥 Physical Health & Fitness 💥 Injury Prevention 💥 Nutrition & Hydration 💥 Body Composition 💥 Adaptability Over Time Ready to take your fitness to the next level? Join the GBF team for coaching that boosts your performance, reduces injury risk, and sets you up for your best year yet. DM me “2025" on Instagram at ⁠@gracebrownfitness⁠ to make sure we’re a great fit. Let’s make 2025 the year you rediscover your love for sport!

5 Things that will help protect you from Injury Whether you’ve been out of the game for months, years, or even decades, this episode with Amelia and me is your ultimate guide to getting back into sport safely, confidently, and ready to perform! In this episode, we cover: 1️⃣ Warm-ups and Cool-downs 2️⃣ Strength Training 3️⃣ Conditioning and Skill Work 4️⃣ Recovery for Athletes Over 30 5️⃣ Consistency & Listening to Your Body Ready to take your fitness to the next level? Join the GBF team for coaching that boosts your performance, reduces injury risk, and sets you up for your best year yet. DM me “2025" on Instagram at @gracebrownfitness to make sure we’re a great fit. Let’s make 2025 the year you rediscover your love for sport!

Getting back into sport after a break - if you’ve been out of the game for a while, this one’s for you! Whether it’s been a few months, years, or even decades, Amelia and I are breaking it down to help you return safely, confidently, and ready to perform. We cover: 1️⃣ Why assessing your current fitness level is key 2️⃣ The importance of starting gradually and pacing yourself 3️⃣ Why technique (and not ego) matters when getting back into the swing of things 4️⃣ Essential recovery tips for athletes over 30 5️⃣ How to stay consistent AND listen to your body Plus, we share actionable tips to avoid injuries, maximize your progress, and enjoy your sport again - even if you’re not 20 anymore! Get ready for the GBF Kickstart Challenge this December! Over 14 days, we’ll set you up with daily fitness challenges to help you feel FITTER, FASTER, STRONGER. Join the FREE kickstart challenge - perfect for anyone looking to reduce injury risks, boost performance, and finish the year strong. DM me "KICKSTART" on Instagram at @gracebrownfitness to reserve your spot! Let’s make 2025 your best fitness year yet! Don’t forget to subscribe, leave a review, and share this episode with a friend who’s itching to get back into their sport!

WELCOME BAAACK!! 🎙️ I’ve got some BIG life updates: 🟡 Turning 40 and celebrating in style!🟡 Relocating to Dubai, why I made the move 🟡 Starting a new chapter with GBFitness going fully online🟡 How I plan to finish 2024 strong and help YOU get set for 2025 ✨ Plus, I reveal an exciting FREE December challenge: The GBF Kickstart! Over 14 days, I’ll set daily fitness challenges to get you fitter, faster, and stronger just in time for 2025. Perfect for sports players looking to reduce injury risks and level up their performance. 💬 Want to join? Message me on Instagram with “GBF Advent Calendar” to save your spot. If you're ready to ditch the excuses, start now, and make progress even during the busiest time of the year! ⁠⁠⁠⁠⁠@gracebrownfitness⁠⁠ Let’s finish 2024 feeling FITTER, FASTER & STRONGER.

Debunking unhelpful running myths… 🟡 Does “runners knee” exist? 🟡 Stretching requirements 🟡 What's causing your back pain 🟡 Running to burn calories or lose weight 🟡 Treadmill vs Outdoor running We also have coaching spaces open for anyone looking to improve sports performance whilst preventing injuries …if you’ve got big improvement goals for off-season NOW is the time to start getting serious about your training! Start in OCTOBER to use my SPECIAL BIRTHDAY DISCOUNT #Sportyat40 Message me on Instagram to see if we're a perfect fit for coaching: ⁠⁠⁠⁠@gracebrownfitness⁠

Included in this episode: SPECIAL BIRTHDAY DISCOUNT! Amelia and Grace discuss all the common running injuries and how to avoid them: 🟡 What the heck is runners’ knee? 🟡 Top tips for injury prevention 🟡 Essential strength training for runners 🟡 Slow runs to improve speed!? 🟡 Ditch the stitch! We have coaching spaces open for anyone looking to improve sports performance whilst preventing injuries …if you’ve got big improvement goals for off-season NOW is the time to start getting serious about your training! Message me on Instagram to see if we're a perfect fit for coaching: ⁠⁠⁠⁠@gracebrownfitness⁠

Can you really get results from a 20 minute workout? This week I talk about: 🟡 Short training sessions - good or bad? 🟡 Tailoring your workouts 🟡 Why something is ALWAYS BETTER than nothing! We have 3 coaching spaces open for anyone looking to improve sports performance whilst preventing injuries …if you’ve got big improvement goals for off-season NOW is the time to start getting serious about your training! Message me on Instagram to see if we're a perfect fit for coaching: ⁠⁠⁠⁠@gracebrownfitness⁠

If you still lace up a paid of 6-year-old running trainers and head out without a plan then this podcast is for you!!! Running the same route, at the same pace with no effective training plan is not going to get you across a finish line any faster. This week, Amelia and I chat through our running stories and… 🟡 Race training, 5k, 10k, half's, marathons 🟡 Staying injury free whilst running training 🟡 How strength training will improve your running Do you want to be fitter, faster, stronger for your running? Have you lost speed, keep picking up niggles, or are looking at 2025 marathons… this episode is for you! We have 3 coaching spaces open for anyone looking to improve their running, and we’d love to help you nail your run time! Message me RUNNING if you’re ready to see massive changes on your Strava account! ⁠⁠⁠@gracebrownfitness⁠ ⁠@amelia_gbfitness

There’s just less than 4 months left of this year, which crazy but also enough time to make a HUGE dent in your goals. So whether you’re having a September reset or still working on your goals from the start of the year, this episode is for you!! 🟡 How to set realistic sport and performance goals 🟡 How to actually implement new habits (and stick to them) 🟡 How to keep going to achieve what you wanted to Want to be fitter, faster, stronger for your sport and training? Do you keep starting and stopping? Can’t quite get to exactly where you want? We have 4 coaching spaces opening up in September and we’d love to have you end the year on a HIGH! Message me COACH on Instagram if you’ve been thinking about taking your training more seriously and want to know how coaching can help you smash your 10k target time, get you faster on the pitch, or just get you back into the gym! ⁠⁠@gracebrownfitness ⁠ @amelia_gbfitness

My last cup for a while!  🟡 B&I Tag Rugby tournament review  🟡 Taking GBF overseas!!! 🟡 GBF Accelerator starts next week... ⁠JOIN THE ACCELERATOR⁠⁠⁠ Want to be fitter, faster, stronger for sport, but keep picking up niggles and injuries? You NEED the GBF Accelerator and we start on Monday!! If you’ve been playing your sport for over one year and are ready to level up your performance on the pitch the GBF Accelerator is for you! Level up your training with the GBF Accelerator 6-week program. Who is the GBF Accelerator for? - Playing your sport for more than one year. - Strength training for more than one year. - Trying to improve your speed and agility. - Neglecting to protect yourself from injury. You want a focused reset. You want to put the work in. ⁠⁠@gracebrownfitness

Want to be fitter, faster, stronger for sport, but keep picking up niggles and injuries? You NEED the GBF Accelerator (we start 2nd September). Today Amelia and I discuss: 🟡 Relationship between strength training and mobility 🟡 Injury prevention within structured training 🟡 Why you need a post-summer reset If you’ve been playing your sport for over one year and are ready to level up your performance on the pitch the GBF Accelerator is for you! Level up your training with the GBF Accelerator 6-week program. Who is the GBF Accelerator for? - Playing your sport for more than one year. - Strength training for more than one year. - Trying to improve your speed and agility. - Neglecting to protect yourself from injury. You want a focused reset. You want to put the work in. Get ready to start on 2nd September! ⁠JOIN THE WAITLIST⁠ ⁠@gracebrownfitness

Who else LOVES the OLYMPICS!? I’m back from Paris and super excited to talk about: 🟡 Standout Olympic athletes and events 🟡 Unbelievable athletes + exceptional performances 🟡 Supporting local teams 🟡 Trying different sports AND if you’re looking to level up your own training the next GBF Accelerator 6-week program starts on 2nd September. If you’ve been playing your sport for over one year and are ready to level up your performance on the pitch the GBF Accelerator is for you! 🎯  You want a focused reset 🎯  You want to put the work in ⁠CLICK HERE TO APPLY⁠ Instagram: ⁠⁠⁠⁠⁠@GraceBrownFitness⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠@Amelia_GBFitness⁠⁠

I'm SO excited to tell you all about GBFs NEWEST COACH! I'm delighted to introduce the newest member of the GBFitness team, Amelia! She's INCREDIBLE and today we dive into her diverse background and discuss: Amelia's journey from karate champion to military fitness instructor Her expertise in sports therapy and personal training The importance of strength training for runners Preparing for a 24-hour team running event Favorite exercises and training philosophies Fun facts about Amelia's life experiences Adding Amelia to the GBF team will bring a wealth of knowledge in injury prevention, performance enhancement, and diverse training methods to our clients. If you're looking to improve your athletic performance, recover from an injury, or prevent future injuries, Amelia is ready to help! For a special discount on your first month of training with Amelia, DM me ⁠⁠@GraceBrownFitness. BE QUICK!! Amelia's books are going to be filled up faster than she can run. Instagram: ⁠⁠@GraceBrownFitness Instagram: ⁠⁠⁠@Amelia_GBFitness⁠

Get Fitter, Faster, Stronger for Sport 👉 Why you need a structured training programme 👉 The impact a 6-week focus can have on your game 👉 How to prevent injury so you can keep playing If you’ve been playing your sport for over one year and are ready to level up your performance on the pitch the GBF Accelerator is for you! Level up your training with the GBF Accelerator 6-week program. Who is the GBF Accelerator for? - Playing your sport for more than one year. - Strength training for more than one year. - Trying to improve your speed and agility. - Neglecting to protect yourself from injury. You want a focused reset. You want to put the work in. JOIN THE WAITLIST @gracebrownfitness

After a client check-in call this week we talked about change of direction and agility routines, today I'm sharing: The difference between COD and agility Change of direction and acceleration Dynamic, planned and unpredictable moves  Plyometrics for agility Speed drills and intervals Explosive power training Practical ways to incorporate in training Adding COD and agility drills to your training sessions will make a massive impact on your game and help reduce risk of injury. ⁠ If you play football, hockey, tag rugby, touch rugby, netball, or a field-based sports and want to start including these in your training but don’t know where to start, ⁠message me⁠ with your sport and I’ll send you over some drills. Instagram: ⁠@GraceBrownFitness

Off season? Doesn’t mean you’re off training! Whilst I’m the first to say rest and recovery is super important, the off-season isn’t about taking your foot off the pedal completely, only to restart from scratch in a few months time.  Think of this as an improvement season, and lets have some fun! Today we talk through: Maintaining your strength Building on your numbers for weights and volume Improving your flexibility and mobility Plyometrics for power and injury prevention Cross training for keeping things fun Monitoring progress and adjusting your training plan Example off-season training plan If you play football, hockey, tag rugby, touch rugby, netball, or any field-based sports and want to level up your performance, message me the word TRAINING on ⁠Instagram. Follow for sports performance and training: @GraceBrownFitness⁠. Book a FREE consultation with me: Calendly.com/gbfitness/15mins

Speed training vs. Fitness training What’s more important; speed training or fitness training? Over 50% of you think fitness training is more important for field-based sports. BUT if you play sport and are short on time you should be prioritising speed training if you want to improve your game. Today we talk through: Importance of speed training for field-based sports players Pitch positioning, opponents, and your reputation Sprints, change of direction, accelerating Injury prevention If you play football, hockey, tag rugby, touch rugby, or any field-based sports and want to know how to improve your speed on the pitch, message me the word SPEED on Instagram @GraceBrownFitness and I’ll share some tips!

Fat loss for fitness Inspired by my own fat loss journey this year, this episode we cover why and how I decided to get into optimal shape ahead of my 40th birthday #sportyat40 A scientific approach to fat loss Can losing fat improve your sports performance How to maintain optimal performance when dieting My routine with strength training, plyometrics, speed work and sports My nutrition, sleep and recovery goals during a fat loss phase Fat loss challenges when you’re already small Physiological impact of dieting  If you’re interested in starting your own 'fat loss for fitness' phase and want to see incredible results, get a coach in your corner to keep you accountable. Message me on Instagram so we can chat about your goals.

Sports players listen up! If you run or play football, basketball, tennis, tag rugby, touch rugby, hockey or any pitch based sports superior speed, explosive power and fast reactions can give you the competitive edge.  We go into detail on:- - Why speed and explosive power are vital for sports - Specific exercises you should be including to level up - Plyometric exercises to improve your sports performance Come on over to Instagram with any sports training questions @GraceBrownFitness.

Sharing some athlete wins from the latest GBF Accelerator - it's SO impressive what you can achieve in just 6 weeks with the right support and mindset. Do you have a competition or event coming up in Summer that you need to get prepped for? Or are you simply looking to get fitter, faster, stronger and reduce the risk of injury for sport? If you've lost your mojo, join me for a focused reset! Have you been playing sport for more than a year? Level up your training with the GBF Accelerator! This is for you if you've been trying to improve your speed and agility, and neglecting to protect yourself from injury. If you want a focused reset and want to put the work in we start on 10th June: ⁠⁠JOIN NOW!!⁠

Episode #39 - How to reduce your risk of injury My 3 top tips to avoid injury! - How to reduce your risk of injury - How to make progress without injury - The importance of a proper warm-up Have you been playing sport for more than a year? Level up your training with the GBF Accelerator! This is for you if you've been trying to improve your speed and agility, and neglecting to protect yourself from injury. If you want a focused reset and want to put the work in we start on 10th June: ⁠JOIN THE WAITLIST!⁠⁠⁠⁠ DON’T MISS THE EARLY BIRD PRICE AVAILABLE FROM 3rd JUNE!!