The GB Sports Performance Podcast: Recent Episodes

Grace Brown

In this podcast, Grace interviews industry experts on all things sport, fitness and performance.

Get in touch on Instagram! @gracebrownfitness www.gracebrownfitness.com

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!!

Summer is approaching!!

But before you take up a new sport to enjoy in the sunshine have a listen to this episode all about how to avoid calf and ankle injuries so you're not on the bench when you should be on the pitch having fun!

How to reduce your risk of injury
How to make progress without injury
The importance of a proper warm-up
Specific exercises to avoid calf and ankle injuries
How to train your muscles, tendons and ligaments
Which footwear should you be wearing to avoid injury
How important is strength training for injury prevention

Have you been playing sport for more than a year?

Level up your training with the GBF Accelerator 6-week program!

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!⁠⁠⁠

This week we look into the common struggles amateur athletes like you face in your training journey.

From consistency to injury prevention, we look at how to help you overcome these challenges and elevate your performance on the field.

Your perfect training plan
Navigating training hurdles
Prioritising injury prevention
Importance of strength training

Are you ready to 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

Fuelling for tournaments

Have you got a sports event in the diary?

I share exactly how I fuel myself on the day of a tournament.

I talk through building up to your competition day, and how to fuel if you have multiple matches on the same day!

We look at:

Routines
Carbs and protein,
Caffeine, alcohol and hydration

I have 2 spaces left up for 1-1 online coaching.

So if you're ready to look, feel, and perform at your absolute best in 2024, message me 'COACHING' for more info.

⁠Let's talk about coaching.⁠

Or 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

Foundational principles of sports performance.

Nail these 3 different areas to improve your athletic ability!

We talk through:

Why strength training is so important for performance
Why focusing on speed work will improve your overall game
What’s the difference between flexibility and mobility and how to increase your ability

If you'd like support with training, consistency, and injury-prevention, I have 5 spaces opening up for 1-1 online coaching.

So if you're ready to look, feel, and perform at your absolute best in 2024, message me 'COACHING' for more info.

Let's talk about coaching.

Or 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

Prepping for a competition or tournament?

Let's talk about tapering!

The goal of tapering, or having a deload week, is to be well recovered and at your peak performance going into a competition by reducing training volume and intensity.

We discuss how to taper and recommendations based on:

Fitness levels
Optimising performance
Training volumes and intensity

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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.

CLICK HERE TO JOIN THE WAITLIST

@gracebrownfitness

Why online coaching might be perfect for you and your fitness goals.

Talking through the different types of online coaching and personal training:

Online coaching without PT
Online coaching with PT sessions via Zoom
Online coaching with PT session in the gym

Why following a generic coaching plan might not be right for you and when to look for personalized coaching.

How you get accountability and results with online coaching

Why this can be the most affordable coaching option with MORE training sessions!

Whether your goal is sports specific, fitness focused, or health-related I’d love to hear about your goals and see how online coaching can get you exactly where you want to be.

Message me on WhatsApp

Or book a call ⁠Calendly.com/gbfitness⁠

Or DM on Instagram @gracebrownfitness

If you're a sports player with knees - this ones for you!!

I work with A LOT of sports players who are returning to sport post injury, or post ACL reconstruction surgery, that need injury preventative training.

I share my top ten tips for knee injuries from all the clients I've worked with, we talk about:

Strength and conditioning work
Mindset when you have an injury
Post surgery expectations
Returning to sport

If this is YOU drop me a message ⁠@gracebrownfitness⁠⁠ - I've been through this and its tough, but I'd love to hear how it's going and see if I can help.

Or, if you're back to training and want to start working on your fitness goals, you can use the GBF Speed & Power testing to test and improve your own fitness - message me on Instagram for a copy ⁠@gracebrownfitness⁠.

What are your goals ...and more importantly, how do we turn your fitness goals into reality!?

It's week 2 of the GBF Accelerator and I'm sharing with you some of the goals our clients are working on this month.

It's super important to know HOW to achieve your fitness goals, whether these are getting fitter, faster, stronger, making a comeback post-injury, or focused on a super sport-specific goal. Whatever the goal - we need a specific plan and a timeline.

If you aren't working with a coach but want to start working on your fitness goals, you can use the GBF Speed & Power testing to test and improve your own fitness - message me on Instagram for a copy @gracebrownfitness.

We're back to debunk more fitness industry myths!

For amateur athletes or anyone unsure about weight training, this week we look at why strength training isn't dangerous, but being weak is.

We look at the benefits of weight training for performance but most importantly for your overall health, discussing:

Muscle mass and mental health
Reducing your risk of injury and illness
Longevity and quality of life

I'm always happy to answer any questions you have... I want EVERYONE to strength train!

So, if you're struggling with how to include weight training into your routine head over to ⁠⁠⁠⁠⁠⁠@gracebrownfitness⁠⁠ for help, hacks, hints, tips, and guidance!

Are you leaving potential sports performance gains on the table?

This is episode is for you if you're putting in the work but not seeing results!

If you're putting tonnes of effort in to your training but not seeing improvements on the pitch listen up! Today we discuss 8 factors that will improve and optimize your sports performance so you can get the results you want.

We talk about the impacts of nutrition, recovery, training and much more for amateur athletes who want to see your performance on the pitch reflect the effort you are putting in!

Questions on how to juggle all of this against a full time job? Head over to ⁠⁠⁠⁠@gracebrownfitness for help, hacks, hints, tips, and guidance!

Are you a sports player finding fat loss impossible?

We talk through the reasons why you might be struggling with fat loss and what are the things to consider if that is your goal as an athlete.

Looking at the effects of nutrition, calorie deficits, and behaviour on your fat loss goals whilst focusing on sports performance, and how to balance these.

-

If you're a sports player looking to get fitter, faster, stronger join the next GBF Accelerator! WE START THIS WEEK (11th March).

FITTER, FASTER, STRONGER 💥

Level up your training with the GBF Accelerator.

The Accelerator is a 6-week program for anyone serious about sport; you play sport regularly and you want to level up!

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.

This is for any field-based sports players; tag rugby, rugby, football, hockey, lacrosse, touch.

⁠⁠⁠APPLY NOW!⁠⁠

⁠⁠⁠@gracebrownfitness

Top 10 learnings as a runner!

Whether you are a beginner, want to improve your running for sport, or just love running, this one's for you!

If you're a sports player looking to get fitter, faster, stronger join the next GBF Accelerator!

FITTER, FASTER, STRONGER 💥

Level up your training with the GBF Accelerator.

The Accelerator is a 6-week program for anyone serious about sport; you play sport regularly and you want to level up!

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.

This is for any field-based sports players; tag rugby, rugby, football, hockey, lacrosse, touch.

⁠⁠APPLY NOW!⁠

⁠⁠@gracebrownfitness

Confused which supplements are helpful?

Let's talk about creatine!!

GBF shares the whys and questions around creatine.

-

DM me the word MOTIVATION if you're ready to take action with your overall health, fitness, and training for longevity.

⁠⁠⁠@gracebrownfitness

Are you craving motivation?

If you're frustrated by an injury, demotivated with your progress, struggling to get back into a routine post holiday, this episode is for you...

I talk through the danger of waiting for motivation, why you need to stop waiting for motivation to kick in, and how to shift your mindset to take action!

I share my top tips to shift your mindset to get disciplined around your fitness goals, for athletes, sports players, gym-goers, anyone with a fitness goal this plan will help you get it done.

DM me the word MOTIVATION if you're ready to take action with your overall health, fitness, and training for longevity.

⁠⁠@gracebrownfitness

Why having a WHY for training is important!

You won't feel motivated every day, but having a clear reason for exercising, strength training, playing sport or just getting out for a run, will help keep you disciplined.

Why it's important to have a "why" (physical and mental)
How having a why can help keep you injury free
Healthy aging #sportyat40
My personal weekly training routine

DM me the word WHY if you're ready to take action with your overall health, fitness, and training for longevity!

⁠@gracebrownfitness

Wait! Hear me out...

I'm not saying don't go to your favourite fitness class, especially if you enjoy them BUT if your goals are sports performance based, you want to get fitter, faster, more powerful, and reduce the risk of injury, you need to focus on this in your training.

Generic commercial fitness classes just aren't the most efficient way to train.

In this episode I talk through why these classes might not be the best for you and what's the best thing to do for your sports performance goals.

Ready to level up your training? Pop me a message with your sport on Instagram @gracebrownfitness

FITTER, FASTER, STRONGER 💥

Level up your training with the GBF Accelerator.

The Accelerator is a 6-week program for anyone serious about sport; you play sport regularly and you want to level up!

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.

This is for any field-based sports players; tag rugby, rugby, football, hockey, lacrosse, touch.

SAVE £50 with the EARLY BIRD rate

⁠APPLY NOW!

⁠

Test week starts: 5th February

Accelerator starts: Monday 12th February for 6 weeks

⁠@gracebrownfitness

You play sport, you know you need to start strength training to reduce your risk of injury... but you just don't know where to start. Sound familiar?

Getting in the gym is step 1, but this episode shares 7 reasons why strength training is SO important and how to get started so you can benefit from from having more muscle, reducing risk of injury, to bone health.

And if you'd like support with training, consistency, and injury-prevention let's make 2024 your best year yet, I have 3 spaces opening up for 1-1 online coaching.

If you're ready to look, feel, and perform at your absolute best in 2024, message me 'COACHING' for more info.

⁠⁠⁠⁠⁠⁠Let's talk about coaching.

Today I'm debunking some big myths that get thrown around the fitness industry and they could harm your sports performance!!

I talk about fitness for athletes, if weight training is making you bulky, ice baths, and agility ladders.

Lets address these popular fitness industry claims...

"Cardio makes me slow and weak"

"Carbs are bad for athletes"

"Weight lifting makes you slow, bulky and stiff"

"Agility ladders make you agile"

"Ice baths are the best recovery method"

"Foam rolling gets rid of muscle knots"

Any you don't agree with!? Let me know!

And if you'd like support with training, consistency, and injury-prevention let's make 2024 your best year yet, I have 4 spaces opening up for 1-1 online coaching.

If you're ready to look, feel, and perform at your absolute best in 2024, message me 'COACHING' for more info.

⁠⁠⁠⁠⁠Let's talk about coaching.

Nutrition advice for before and after strength training.

This week I'm answering a client struggle around nutrition, how to fuel sport games/matches, and what's best for recovery. I talk about:

Avoiding sugary foods and drinks, limit processed foods due to their low fibre, low protein and low micronutrients.
Focusing on good lean protein sources and carbs such as whole grains, fruits and vegetables.
Pre and post training nutrition advice.
Intra-nutrition for competition days.

Pop me a message with any questions or if you'd like a copy of my Food Bible or meal planners, message me "Nutrition" @GraceBrownFitness

If you'd like support with training, consistency, and injury-prevention let's make 2024 your best year yet, I have 4 spaces opening up for 1-1 online coaching.

If you're ready to look, feel, and perform at your absolute best in 2024, message me 'COACHING' for more info.

⁠⁠⁠⁠Let's talk about coaching.

What to do post late-night training or match to improve your sleep!

Why don't we sleep well post late-night training or matches?

Bad sleep can be impacted by hormones, stress response, blood sugar, dehydration, and increased body temperature.

I share my top tips to improve your sleep post late night exercise, including:

How to calm your body post-exercise
Good hydration
Refueling with protein and carbs
How to prepare for a good nights sleep
Destressing

FREE DOWNLOAD 2024 PLANNER ⁠⁠CLICK HERE.⁠⁠

The start of a new year is a GREAT TIME to RESET, start 2024 strong, and make some goals for sports and training, here's how:

Focus on setting SMART goals.

Specific: Know what you WANT.

Measurable: Making a team, competitions, times, testing yourself

Attainable: Is this within your reach (with some effort!)?

Realistic: Is this relevant to what you want to achieve?

Time-Bound: Set yourself a deadline.

BONUS: Reflection: Are you moving in the right direction?

If you'd like support with training, consistency, and injury-prevention let's make 2024 your best year yet, I have 4 spaces opening up for 1-1 online coaching.

If you're ready to look, feel, and perform at your absolute best in 2024, message me 'COACHING' for more info.

⁠⁠⁠Let's talk about coaching.

How to set fitness goals ...and achieve them ✅

FREE DOWNLOAD 2024 PLANNER ⁠CLICK HERE.⁠

The start of a new year is a GREAT TIME to RESET, start 2024 strong and make some goals for sports and training, here's how:

Focus on setting SMART goals.

Specific: Know what you WANT.

Measurable: Making a team, competitions, times, testing yourself

Attainable: Is this within your reach (with some effort!)?

Realistic: Is this relevant to what you want to achieve?

Time-Bound: Set yourself a deadline.

BONUS: Reflection: Are you moving in the right direction?

-

If you'd like support with training, consistency, and injury-prevention lets make 2024 your best year yet, I have 4 spaces opening up for 1-1 online coaching.

If you're ready to look, feel and perform at your absolute best in 2024, message me 'COACHING' for more info.

⁠⁠Let's talk about coaching.

Why should we care about longevity?

Why choosing longevity is important to me and how to make this a focus for 2024. Inspired by my recent appearance on Zoe Lapwood's podcast I talk about:

How to live a long and healthy life
Why basing your goals around longevity is key
Being confident, strong and fit enough to play sports
The impact of reduction in bone density
Avoiding pain and illness as we age
What we get wrong about longevity
Mindset changes and habits for a good quality life
Aging well into your 50s, 60s, and 70s

Plus, if you are ready to make 2024 your best year yet, I have 5 spaces opening up for 1-1 online coaching.

If you're ready to look, feel and perform at your absolute best in 2024, message me 'COACHING' for more info.

⁠Let's talk about coaching.

Top 10 tips to navigate the festive period🎄

➡️ Don't forget to join my December Step Challenge - message me 'Steps' on Instagram if you want to join and keep yourself accountable.

Plus, here's how you can work with me in the new year:

1-1 Online Coaching; I have 5 spaces opening up in January.

1-1 In-Person PT; I have 2 spaces for the new year!

If you're ready to look, feel and perform at your absolute best in 2024, message me 'COACHING' for more info.

Let's talk about coaching.

All the tips and tricks on how to stay motivated in the winter months!

Plus... get ready for 2024 now with the GBF Accelerator.

The Accelerator is a 6-week program for anyone serious about sport; you play sport regularly and you want to level up!

The GBF Accelerator is for you if...

You have been:

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.

This is for any field-based sports players; tag rugby, rugby, football, hockey, lacrosse, touch.

⁠APPLY NOW!⁠

We start the first week in December.

⁠@gracebrownfitness

FITTER, FASTER, STRONGER 💥

Get ready for 2024 now with the GBF Accelerator.

The Accelerator is a 6-week program for anyone serious about sport; you play sport regularly and you want to level up!

Who is the GBF Accelerator for?

You have been:

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.

This is for any field-based sports players; tag rugby, rugby, football, hockey, lacrosse, touch.

APPLY NOW!

We start on 4th December.

@gracebrownfitness

An important announcement...

A short and sweet solo episode of why I've had enough of this attitude that aging slows us down!

F*** aging and it all being downhill.

How do we age well?

Why is aging well important?

How can we stop accepting average?

Stop letting the aging process slow you down!!

I talk about strength training, speed training, continuous improvement, and recovery.

sportyat40

Want to know your current health age? ⁠⁠⁠⁠Take my quiz to find out!⁠⁠

Think you're going to get better results by constantly pushing yourself??

Here's why I'm looking for quality over quantity!

I talk about the myths around overtraining and why it isn't the best way to improve your results.

Want to know your current health age? ⁠⁠Take my quiz to find out!⁠⁠

Solo episode, packed with tips for traveling and training whilst abroad as I’ve just landed in Australia 🇦🇺 , to play for my club team the Turtles!

Long-haul travel tips include the importance of hydration, sleep, timezone meals, and comfort.

Exercising when traveling will depend on your goals, if you’ve got serious performance goals this takes more planning for gym access, nutrition, and your routine.

My top tip if you just want to stay active and keep on top of your current workout plan - don't forget to take a long loop band with you, especially if you can't access or want to skip the gym.

Ready to make some serious progress toward your health and performance goals? Drop me a message, I’d love to hear from you! ⁠@gracebrownfitness⁠ on Instagram.

Today I'm joined by client and fellow PT & Client Leoni Seville.We talk about our training journey and what we've achieved working together.About Leoni:Leoni’s background is in professional acting, and has worked with a range of people including clients looking for general health and fitness upkeep, professional athletes, actors, pre and post-natal and clients over the age of 60 who need consistency and results. Leoni is passionate to find a balance between amazing fitness results and a happier, healthier mindset. How old are you?Want to know your current health age? ⁠Take my quiz to find out!⁠

Why you HAVE to check-in when online coaching!- What is a check-in, and why they're so important- Communication, support, help and guidance, touch love and the pep talks- It's not just admin, check-ins are there so we can get you to achieve what you want to!Interested in coaching? DM me COACHING on Instagram and we can have a chat @gracebrownfitness

What I have learned in my 15+ years as a coach.....It was my birthday on Monday so I've reflected on the past 15 years as a coach and what I have learned (I've narrowed it down to 10)!Want to know your current health age? Take my quiz to find out!#sportyat40

Today is a bonus episode about my 4 pillars of coaching...if you are serious about improving your sport's performance this is a must listen.The exact 4 areas my coaching is programmed around and the pillars I use in my own athletic career to compete in Tag rugby and athletics. I talk about injury prevention, how to optimise recovery, the importance of fuelling yourself with good nutrition, and the aspects that need to be considered to improve sports performance.Which do you struggle with the most?Ready to take your sports performance and level up your training?Apply for coaching with me so we can get you ready for the sporting season in 2024 - APPLY HERE.

Solo episode from me about some harsh truths on your fitness journey...& how to build long-term habits.3 hard truths:1 - Stop thinking you'll be motivated all the time2 - Stop switching up your workouts, get consistent3 - Stop relying on quick fixes to get resultsWant some help? Find me ⁠@GraceBrownFitness⁠

I'm opening up a few coaching spaces - if you're interested message me the word "COACHING" and we can chat more.

What's your health age based on your lifestyle? ⁠Find out here!

"Why don't you strength train, even though you KNOW you should!?"I had so much feedback from you on Instagram so wanted to dig into the 3 main areas that kept coming up!- FEAR: Don't want to look weak, don't know where to start, feel intimidated - TIME: I don't have enough time- INJURY: Worried about injury, or injuring myself not knowing what I'm doing!Want some help? Find me @GraceBrownFitness

I'm opening up a few coaching spaces - if you're interested message me the word "COACHING" and we can chat more.

What's your health age based on your lifestyle? Find out here!

Today I'm joined by Zoe Lapwood, nurse and online coach, to explore the myths around the menstrual cycle and how it affects strength and performance!We cover everything from Zoe's background as a nurse, to deciding to become a coach in the female health space, and training and performance.We go into detail on:- The best approach for females who train for performance -Adjustments for athletes versus general population clients- Menstrual cycle stages and symptoms- What the science says about how your physical performance can be affected throughout the month- Strength and injuries around the menstrual cycle and managing symptomsFind me online @GraceBrownFitnessFind Zoe online @Zoe_Lapwood_coaching

This week I talk about how to live longer using a 30-year study and what actually affects this.I share with you the 7 reasons why you NEED to exercise and the top 4 things that impact your longevity.And HOW you can increase your longevity by 35-42%.I talk through strength training and why it's SO important - we're all aging, so let's do it in the best way possible!As always if you have any questions find me on Instagram @GraceBrownFitness where you can take my "health age" quiz to see how you're doing!

Welcome back to the GB Sports Performance Podcast!!

Season 2 is starting with why I LOVE being a coach, wanting you to win and longevity.

Plus, now Tag Rugby World Cup is over for another few years, I share my top tips to conquer post-competition blues.

I have a few spaces opening up for online coaching, if you're interested please use this link to apply.

Instagram @GraceBrownFitness

We have our resident Sports Psychologist Betsy Tuffrey back to discuss prepping mentally before a big competition and multi day event. Some of the area's covered: - Simple tips on how to prep for the up coming event - Managing the highs and lows of competition - Dealing with emotional fatigue - What do the professional athletes do differently

Seed Psychology Ltd. – Sport & Exercise Psychology Consultancy @seedpsychology Seed Psychology

Solo Episode - Grace discusses accountability.

Why is accountability so important for Elite athletes, Amateur Athletes and the general population who want to get fitter and be their best self etc.

Why should you get coaching? Top tips as to why a coach will help you achieve accountability

Plus what’s coming up.... Resident sports psychologist Betsy is coming on the podcast this week to discuss mentally prepping for a competition (send me your questions).

Finally, for those that want accountability to improve their stretching/mobility - join my Free Strong Stretch Class online every Wednesday at 7am - all levels are welcome.

Grace chats to Nicola Marsh - Registered Dietitian & Sports Nutritionist

We discuss all things sports nutrition, especially nutrition prepping for a multi- day competition

Tournament strategy
What to focus on pre tournament
During the tournament
Importance post nutrition recovery
Focus on the three R's (there's also a 4th but you'll need to listen for this one) - Importance of hydration

@marsh_nutrition

Nicola Marsh | LinkedIn Masterclass | Matt Roberts Evolution Nicola Marsh | Matt Roberts Evolution Team Profile

We discuss female Sport and why it matters - Periods and performance and the myths around this, is our clothing and equipment causing us injuries? We hear from Katie and her journey as to where she is today. We go into detail about:

Why does Katie think we know so little about periods and female health in sport?

What does Katie think needs to be done to help improve the issues surrounding women in sport?

Twitter @k_croydensmith Instagram @katie_cs_smith BBC Sounds - The Sports Desk - Available Episodes

Today we meet the athlete - Great Britain Tag Rugby Mens Open superstar Nick Wilkes :) We discuss all things tag rugby and preparation for the tag world cup. We discuss with Nick his journey and how he got to where he is today.

We go into detail about: How long he has been playing. How he manages his work-life balance with training. How he preps for a competition.

@trytagrugby @greatbritaintag

Will Shepherd is the Great Britain Tag Rugby and Try Tag Event Organiser!

He joins me on this podcast to discuss all things Tag Rugby in the UK and team GB:

Try tag rugby, Tag Rugby World Cup & GB Tag Rugby

Will's role in the Tag World Cup this year

All the details of the upcoming World Cup

Most competitive and difficult category's

Growth plans for GB Tag Rugby

If you're interested to hear more about Tag, message me on Instagram @gracebrownfitness

Solo episode with me all about prepping for a competition!

It's tournament season and many people are asking me for tips, so I take a look into these 4 main areas:

Deloading Training - what does this mean? Nutrition - week building up to competition, day before and competition or tournament day Hydraytion - the importance of it Sleep, rest & recovery

Make sure you're in peak condition! And feel free to message me with any questions about these tournaments @gracebrownfitness

Listen to more sleep and recovery tips in episode 21.

Don't forget to join me for a free stretch class on Wednesdays at 7am - book here: https://gracebrownfitness.com/free-strong-stretch-class/

I've known Dom for many years in the Tag Rugby world, he's got SO much experience in the reffing world so we discuss:

How Dom hot started reffing His experience as a World Cup referee in 2015 and 2018 A referee's point of view for the World Cup this year Insights into how referees will be peppering for this year

Follow Dom on Instagram @Fanzo.uk

Follow Try Tag Rugby @TryTagRugby

This week I'm joined by Betsy Tuffrey, founder of Seed Psychology.

This episode is perfect for any sports players and anyone looking to up their game!

We discuss:

How your personality affects sports performance What personality types are most beneficial to sport How you can change or adapt your personality to your sport Ways to coach yourself to improve sports performance How to test if your personality is suited to sport

seedpsychology.co.uk/

I'm very excited to share this episode with you, and introduce you to the brilliant coach and business mentor Emma Storey-Gordon.We talk about Emma's sports background, and her major back surgery and how this changed things for her business in a huge way!Emma is a coach and mentors so we delve into having an athletes mindset and how you can use having this mindset to your advantage.I hope you enjoy! Find Emma @esgfitness and @afmentors

Today is another solo episode around sleep and feelings of anxiousness affecting your training performance.Getting your stresses under control can really improve all areas of your life, I talk about how to help combat your daily stresses including family, relationships, financial, work, upcoming competitions, imbalanced hormones, an overly-processed diet and poor sleep hygiene.Identifying what is really making your feel stressed or anxious is the start of being able to improve these feelings.I share my 7 quick tips to reduce stress and anxiety and improve sleep.Find me on instagram @gracebrownfitness

Another solo episode this week all about RECOVERY!I tell you my 5 TOP TIPS for for recovery and bust some myths around recovery tools.If you're local to London I'd love to have you join me for my Saturday Sprint Classes, 10am for 1 hour.Message me on Instagram to get all the details, the sessions are open to all abilities and for anyone looking to improve their speed.As always, join my FREE online mobility class every Wednesday at 7am: https://gracebrownfitness.com/free-strong-stretch-class/

Solo episode all about speed for sport!

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Today, I share my 6 top tips to get faster for sport... this will include training outside of your sport, including strength and mobility work. A few speed drills every now and then won't have the impact you want them to, so I'm here to help you put a plan in place! I discuss building a bum, working on your calves, mobility and more!

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I'm running speed sessions throughout summer if you're local in London. The first sprint training session starting Saturday 22nd April - DM Grace @gracebrownfitness for more info - I'd love to have you join me.

In this episode, I speak to Elysia Atkins to discuss all things about training young athletes! We discuss all things training, fitness and tag rugby.... How to balance training and wor What does a training week look like How did Elysia get into tag rugby What's it like winning the Tag World Cup! Prepping for big competitionsYou can follow Elysia @centralcoastoztag @australian.oztag on Instagram.And if you're looking for support with your training shoot me a message @gracebrownfitness on Instagram too.

Solo podcast today!

I talk about:

Prepping for a big sporting event or even just your social sports league
What's important for you to enjoy your sport and perform well
Reducing injury risk
Importance of training for sport not just playing sport
Importance of recovery & mobility
Nutrition
Mindset / mental prep

I've created a link for anyone in GB that wants to book in a one to one chat & discuss their specific needs.

https://calendly.com/gbfitness/intro-call-with-grace-brown-team?month=2023-03

Follow me on insta @gracebrownfitness

This week I'm joined by Emily Rona-Roper!We discuss all things training, touch rugby and tag rugby.... How Emily balances time and training between the two codes What does a training week look like for Emily Emily's experience of tag, and advice for mixed team players@gbwomensopentag @englandtouchw27

In this episode, I speak to David Guy to discuss all things about training young athletes!-We talk about... When is a good time to start strength training or weight training with young athletes The importance of training for young athletes Strength work for children and teenagers Strength training myths v science! Managing training alongside school, nutrition, mental pressures, family etc.-You can follow David @thefitguy on Instagram.-And if you're looking for support with your training shoot me a message @gracebrownfitness on Instagram too.

In this episode, I speak to Jack Leahy from Tag Rugby Ireland.Jack is one of the people behind the scenes in organising the Tag Rugby World Cup 2023 in Ireland. I get some EXCLUSIVE information that he hasn't shared with anyone!! We discuss all things the Tag Rugby World Cup: Location & pitches Behind the scenes of organising the event Competition categories & the all-important after party, and much more! If you are hoping to get to Ireland for the event this is a must listen :) To keep up to date with all things the world cup follow @twc2023 on Instagram. And if you're looking for support with your training shoot me a message @gracebrownfitness on Instagram too.

First up... a question from me: who do you want to hear from within the Tag Rugby community? Just send me a message and I'll do my best to get them on for a chat!-This episode is all about my 10 year anniversary of playing Tag Rugby; how I started, moving into Tag, If you think you'd like to give it a go pop me a message I'd love to chat through getting started with you!-Coming up this Spring we've got loads of specific content planned for Tag Rugby, all things training, injury prevention, nutrition and speed work.As always, send me your questions about Tag Rugby, training, fitness, nutrition on Instagram @gracebrownfitness

In this episode I talk to Kelly Beahan who is probably one of the most experienced strength and conditioning coaches in the industry!We met in 2013, at the S&C association conference in Australia, we hit it off straight away and I got to spend some time with her when she worked at the Cronulla Sharks. Kelly has a history working in elite sport in Australia, in Rugby League, Rugby Union, Australia Rugby Union and Australia Cricket. Kelly currently works with the Winter Paralympic team. In this episode we discuss elite training and the challenges that come with training disabled athletes.Find Kelly online here.

In this episode we dive deep into all the behind the scenes of elite sport as a sports Doctor with Dr Brandi.Dr Brandi Cole is a Specialist Sport and Exercise Medicine Physician. Brandi has personal experience as an elite athlete, being the former captain of the Australian Women’s Oztag team, of which she was a member from 2001 – 2017. Brandi is the current team doctor for the Australian Matilda’s Football (Soccer) team and the assistant team doctor for the Sydney Roosters NRL team. Dr Brandi shares her experience at the Olympics This years Womens Football World Cup Hot topic of pregnancy at elite levelFind Dr Brandi online:@doctor_brandi @shiresportsmedicine@matalidas

In this episode Murray Wilson joins me to discuss all things tag rugby!We dive into behind the scenes back in Tag Rugby World Cup 2018 in Australia and Murray shares his top tips for preparing for this years world cup etc All things Tag World Cup 2018 Tips and tricks for prepping for matches Behind the scenes with the coachesIf 2023 is the year you've decided to focus on your health and get strong and would like some support with your training and nutrition please get in touch on Instagram @gracebrownfitness and we can talk through your goals.gracebrownfitness.com

In this episode I speak with Rebekah Harris, sports nutritionist, about all things, you guessed it, sports nutrition!Rebekah has some seriously cool work on her resume and in today's episode we talk about: Importance of sports nutrition Nutrition for performance and strategy for match days Differences for males and females Athletes v sports enthusiastsIf 2023 is the year you've decided to focus on your health and get strong and would like some support with your training and nutrition please get in touch on Instagram @gracebrownfitness and we can talk through your goals.www.gracebrownfitness.com

In this episode I speak with fellow PT Sonny Marrs.Sonny moved into being a PT and is focused on anti-aging and focusing on health over age!In today's episode we talk about: Anti-aging, what it is and physical and mental effects How athletes age Longevity Combat the 'I'm getting old' mindset Reversing the aging processWe're ALL aging so I'm really excited to share this conversation with you.Find Sonny online here:Vanquish PT@sonnymarrs

This episode features Jake Heath, leading podiatrist in UK sport.In today's episode we dig deep in these areas: What podiatry is Podiatry in Spain and Jake's experience with football Why feet are so important The differences between men and women's feet Strengthing your feet Shoe choice! Common injuries or problems with athletesIf you want to start prioritising your health and are feeling ready to get started with a personalised training plan, get in touch via Instagram and let's talk about your 2023 goals!@gracebrownfitnessgracebrownfitness.com

Hey! A solo podcast from me this week.I'm talking about: Why athletes train during the festive season Why waiting until your ready never works My top tips for a fit and healthy ChristmasSTART 2023 STRONG - If you want to start prioritising your health and are feeling ready to get started with a personalised training plan, get in touch via Instagram and let's talk about your 2023 goals!@gracebrownfitnessgracebrownfitness.com

This episode features the lovely Shona Denovan @shonastrong.

Shona is a PT, yoga teacher and CrossFit coach AND a pelvic floor specialist.

Through her own journey as a strength athlete and coach we discuss all things pelvic floor and why its so important for sport and life in general.

In today's episode we dig deep in these areas:

Pelvic floor - what it is and what we need to know for training
Dysfunction (from pregnancy, childbirth, menopause) and how training can be impacted
How men can be affected too

I'm really excited to share this conversation and Shona's knowledge with you!

Find Shona online here: @shonastrong www.shonastrong.com

In this episode I speak with ex-footballer Richie Byrne.

Richie and I worked together a few years ago. Richie is a strength and conditioning coach, specializing in football. He has years and years of experience as a coach and pro-footballer, now firmly established in the coaching world, Richie talks about his huge passion to help young athletes reach their full potential in football.

In today's episode we dig deep in these areas:

Testing in sport and football
Sports performance
Athletes returning to sport after a big injury

I'm really excited to share this conversation and Richie's knowledge with you!

And before we get started, I just wanted to just introduce what we're going to talk about today. And today we're going to focus on football because that's your speciality. And we're going to focus on sports performance testing and testing for your athletes on return. Sport post the big injury

You can find Richie online here:

Potentia Performance (Potentiaperformance.org)

@potentia_football_performance

@byrnerichieb

Fail to Prepare, Prepare to Fail - with 2022 coming to an end Grace discusses the importance of striving and preparing for your goals. If you have competitions and events in 2023 you need to start now as the hard work is done in the Winter! So that you can be in peak physical condition and injury-free, ready for competition. Grace shares her top tips for 2023 sporting success! Fail to Prepare, Prepare to Fail :)

In this Podcast I interview Mike Brent and we discuss all things ACL's. Mike is a Sports physiotherapist and is extremely passionate about shoulders & knees he has previous experience with pro rugby athletes at Worcester Warriors. He Loves educating patients to take ownership of their own pathology and sport-specific rehab to get back to return to play with a special interest in shoulders and knees; ACLs especially!

Some of the topics we cover can be found below:

Why are knee injuries so prolific in sports?
What are the common mistakes that happen when treating the ACL
Why is there a big divide between an athlete's recovery and the general population?
What are your top tips if you need help in regards to your knee especially if you are not a pro athlete but you would like to return to sport…

You can find Mike online at www.complete-physio.co.uk/team/mike-brent/

In this episode I interview Betsy Tuffery, a Sports Psychologist for Professional Development Stage Athletes and mainly works with Academy Football teams and has previously worked with the FA, Sussex Oxfordshire Cricket and mainly other professional teams. The area’s of sports psychology that she enjoys mainly are performance observations and coach collaboration. With a high interest in the use of language & rationality in sports and performance settings.

We discuss why is psychology important for sport and performance and why athlete's psychology is effective so much post a big injury, we dive into the why and how and then finish up with tips to help combat the issues that may come up.

Betsy's details:

https://www.seedpsychology.co.uk/blog-post/injury-blog-pt-1

Twitter - @seedpsychologyltd

Insta - @seedpsychology

Hey Team! This is a little intro about what's to come on the GB Performance Podcast and a bit about me, my experience, and how I got into the fitness industry.