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.
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.
For some reason, menopause is still a bit of a taboo topic. Women aren’t comfortable talking about it and suffer through it in silence. We (women) will all go through it, more or less and we don't need to do it alone. We can support each other. Shall we have an open dialogue and continue the conversation? Let's do it.
Strong Friend Lee Royston, owner of Royston Medicine and Movement, is the most humble and modest human in the world and a very successful coach who is constantly striving to grow and learn. His story is honest and inspiring.
Hips! Our poor hips. All the tendons and muscles around the hips are the driving force for being able to walk, run or even stand up. They are often overlooked as the cause for other problems. Sitting down is a fact of life these days so I've put together some simple exercises in a video to help you improve your hip health.
That's right, even you can do a perfect chin up. I've put together some tips and a set of 4 exercises that will get you ready to do your first chin up. After you've mastered one, the rest will come! Check out the video for a full demo of the form tips and the exercises.
In our series on real talk about pregnancy, Dr Brandi Cole brings us the research and the science to break down exercise and pregnancy for us in a super interesting, in-depth long read. The article discusses how inactivity is a major risk factor, why it is important to get moving even if you never have before, what to look out for and some recommendations on types of movement.
Anita was an early inspiration for me to become a part of the health and fitness industry. I sought Anita out for advice while involved in athletics. Not only did I see results working with her, she helped me gain an understanding of the importance of nutrition and an insight into working in the industry outside of athletics.
Following on from the earlier Motivation article, I break down some of the results from our quiz and find out what factors are the most common amongst clients and Strong Words readers.
People are doing multiple classes a day or back to back classes of some frenetic, super-charged exercise. They’re pushing themselves with more reps, more weight, longer runs. If they aren't exhausted to the point of collapse and sweating the house down, was it even worth it? Let's bust this myth: harder isn't always better!