Welcome to Strong Words by Grace Brown
Are you looking for tips and tricks to help you smash your goals, find out what myths need busting, and discussions on topics like stress management, pregnancy and mental health?
As a personal trainer, coach, business owner and human being, Grace tackles these topics and lots more, bringing her experience as a coach and fostering frank discussions with international experts and you, dear reader.
You'll also find interviews exploring unique stories from all walks of life, be it health and fitness, entrepreneurship, medicine or professional athletes.
Jump in and join us!
Submit your own topic or question for discussion so that we can write about the things that matter to YOU.
Knowledge - the final piece of the R.O.C.K Principles Puzzle. As they say, knowledge is everything, knowledge is power. Keep learning about yourself, those around you and the world in general and you will always keep growing.
This year, my birthday present to myself was a pretty fantastic fitness retreat in Ibiza with my friends Felicity Cole and Gus Martin from The Life Project Adventures. Check out the pics and prepare to get jealous of all that sunshine.
Meet Sean Phillips: an excellent coach and no-fuss human who is all about trying to be good to others and help where he can. Read all about his story.
The results from our breakfast survey are in! We asked what a healthy breakfast means to you, whether you think your morning routine is ideal and lots more.
So by now we are all wised up on setting realistic goals, being realistic with yourself and how being organised can help stop you from making bad decisions. Consistency is essential to this process. The longer you are consistent with an activity the more likely it is for it to become a habit. This might take 6 days, 6 weeks or 6 years - but it's worth it.
Meet Strong Friend Victoria Fritz who you may know from the BBC News Desk. Victoria is a huge source of inspiration, a client and, most importantly a friend. Check out her story.
If you've been thinking about learning how to do chin ups (or even if you haven't!) check out my next 4 accessory exercises to help you get there.
Dr Brandi Cole, our resident pregnancy and exercise expert, gives us a run down of things to think about when exercising during the early stages of pregnancy. The good news is that you CAN exercise, even if you haven't exercised before.
Meet Richie Byrne - former Pro Footballer, proud dad, PT and gym manager where hard work and smiles go hand in hand.
If you’re sick of staring at an empty fridge when you’re starving after work or feeling guilty because you didn’t make time to workout this week then this one’s for you. It’s time to dive into “Organisation” - the “O” of recap of the R.O.C.K principles.
Find out where some of my Strong Friends like to go out to eat in London!
So, what do you really eat for breakfast? Maybe you don't eat anything at all? I'm doing a little study and would love your input! Check out the article for a super quick survey and keep an eye out for the follow up article with the results. Thank you!
Meet Strong Friend Gabi Hayward who runs an activewear brand and a yoga studio, is a super-mum and the kindest human on Strong Words today.
I asked my favourite fit people and advocates of health and wellbeing what keeps them motivated to stay health.
Dr Brandi Cole gives us a run down of what to do and when in terms of exercising after having your baby. She looks at the effect on breastfeeding, pelvic floor and varying recovery depending on your previous fitness levels and exercise regimes.
Check out all the pics from the interntional TAG Rugby tournament in Ireland.
Let's take a deeper dive into the R.O.C.K. Principles. Today is all about being realistic. If you want to set yourself up for success, this is the first place to start.
Humans tend to use the anterior (front) muscle groups more like quads and the abs too much and our posterior (back) not enough. Building the posterior chain helps you avoid injuries, helps your posture, balance and your power. Here are my top 5 foundational exercises to get that posterior chain to pitch in.
In my years as a trainer, coach and athlete I've seen it all. Here are my top five biggest mistakes that I see in the gym on a daily basis.
Meet Strong Friend James Crossley - former star of the TV show Gladiators and now successful business owner and pioneer of fitness and strength at any age. Read all about his story in my Strong Friends interview.
It doesn't matter what age you are right now or what gender, this article is for you! It's never too early to get your body ready for aging but it's also never too late to mitigate the effects. In today's article I go over what osteoporosis is and include 3 different weight bearing exercise programs for beginners if you are already suffering from the symptoms.
Check out my demo for the three stages to the perfect Turkish Get Up - a strange and divisive exercise that is one of my favourites as it hits all the important factors: stability, mobility and balance. Give it a go yourself!
As many of you know, starting a business isn't a trivial matter and there is much more to my business than getting to spend time with my fantastic clients. You need to be able to do all the stuff that goes with it. I go over some FAQs on starting, running and growing a business.
From professional rugby with London's top teams to business owner, Ben's story is all about drive. Check out the interview from the guy who got me to move to London and get serious about PT.
My emotional toolkit to help me get through periods of depression and anxiety.
A lack of good quality sleep has a knock on affect to everything else. A quick reminder is how to make sure you get the best possible quality sleep.
Ab separation or Diastasis Rectus Adbominis is a hot topic for mums and expectant mums. Dr Brandi Cole takes you through the science of what goes on, what is actually important and what to look out for in terms of exercise.
I headed over to BaseFit with photographer Christy White and my lovely friend Asha Hibbert (my very first Strong Friend!) to take some photos and videos as part of my marketing strategy. Check out some thoughts and boomerangs from behind the scenes.
Men's systems play a very delicate balancing act between testosterone and oestrogen. Variances in either hormone level can cause a range of issues and symptoms from muscle weakness to loss of bone density to libido and fertility issues, mood disorders such as depression and cognition issues. Find out more about the symptoms and what you can do about it.
Having a personal trainer or coach that is dedicated to you, your needs and goals, is one of the best ways to help you get results. But it can be hard to work out who is right for you. I've compiled 5 steps to help you find the right coach for you.