The Blog
Strong Words
Top 10 Tips for FUN Festivities
It’s hard to keep focused with all the fun going on, and we’ve all been guilty of over-indulging and telling ourselves we’ll 'reset' in the new year. If you fancy enjoying all the festivities without ‘starting again’ in January, here are my top tips for staying on...
F**k aging!
4 ways to f**k aging (it's NOT all downhill) I am determined to reject the idea that aging hinders us and instead embrace a proactive approach to aging well, if - like me - you want to continue playing sports for as long as possible -...
Misconceptions of over-training
Overtraining? It's not great for you...3 misconceptions of over-training:1. More workouts = better resultsContrary to the belief that more workouts always lead to better results, excessive training can lead to burnout, injuries, and decreased performance over time....
4 key things affecting your longevity
I'm obsessed with longevity, from injury resilience to quality of life as we age, from strong bones and joints to stress management, and from sustainable training to hormonal health, keeping myself and YOU fit for life is key.For a lot of my sports clients, this...
4 ways to reduce your risk of injury
We know it's impossible to prevent all injuries in sport, but there are many things we can do to reduce the risk and here are my 4 top tips: 1) Strength trainingBuilding a strong resilient body is one of the most important things to do to...
5 ways to beat post-competition season emptiness
Normal life has resumed after the Tag Rugby World Cup, and that can be tough, but you're not alone if you're feeling some post-competition blues, so lets talk about how to move passed that feeling with my 5 ways to beat post-competition emptiness...
It’s time to reflect… Tag Rugby World Cup 2023
After a few weeks of intense sporting I wanted to talk about the Tag Rugby World Cup, highlight some of my clients that I am so proud of and look at how we move forward, onwards and upwards! As many of you will know this years world cup was held in Limerick,...
Mental preparation for a big sports event with Betsy Tuffrey
Let's talk about the mental preparation for a big sports event with Betsy Tuffrey. https://podcasters.spotify.com/pod/show/grace-brown43/embed/episodes/Episode-32---Mental-Preparation-for-a-Big-Sports-Event-with-Betsy-Tuffery-e274j4d/a-a8jn42j Concept of...
Prepping for a multi-day competition with Nicola Marsh
If you're a sports player, working on your nutrition is absolutely essential to ensure you are playing the best game possible without losing your energy. Here are some tips on what to focus on when prepping....
Improving technique for speed and direction
Let's talk about changing direction! If you're a sports player, working on changing direction is crucial for avoiding injury whilst moving quickly and dodging opponents.Here’s 3 things to focus on: Drills Moving forward lateral hops...
Getting your head in the game for a competition
I absolutely love the competition season, and I want to share with you my 8 top tips for having a great one... Top tips for your best competitionWe’re starting with MENTAL PREPARATION and getting your head in the game: Use a diary: arrange your social and work diary...
Are you including enough rest days?
I talk a lot about rest and recovery because when my clients show up in the gym or online they SHOW UP! But equally results and improved performance comes from scheduled downtime too. Rest can look different, but it’s important to include “regular” rest days into your...
How managing stress and anxiety will improve your performance
Are you having trouble sleeping because you're feeling stressed or anxious? You are not alone! This week is mental health awareness week, with a focus on anxiety so I’m going to take this opportunity to talk around the importance of managing stress and anxiety to help...
How important is recovery?
How's your training going? Do you feel like you're giving your game absolutely everything? You're training and fueling properly but just can't seem to get that extra edge? If you're anything like me you won't love the sound of this... but the only way to really...
4 ways to reduce your risk of injury
We know it's impossible to prevent all injuries in sport, but there are many things we can do to reduce the risk and here are my 4 top tips: 1) Strength trainingBuilding a strong resilient body is one of the most important things to do to prepare your body for sport....
How To Set Fitness Goals (and achieve them!)
January is flying by, did you know approximately 80% of New Year's resolutions fail and most fail by February! How are you getting on with yours? Here’s my annual list of how to keep focused: Less is more Less is more! Our brains don’t love to multi-task, it’s great...
The GB Sports Performance Podcast
You may have spotted me chatting about a new podcast on my stories over the last few weeks and I'm SO happy to announce that the 'The GB Sports Performance Podcast' is now LIVE! Each week, I will be interviewing experts across the industry and discussing all things...
How to Combat Female Ageing
Are you looking for tips and tricks to help you smash your goals, find out what myths need busting, and frank discussions on topics like stress management, pregnancy and mental health? Grace, as a personal trainer, coach, business owner and human being, brings her...
Returning to the gym?
Why you should take it easy… I can’t believe the date’s come around so fast BUT GYMS ARE BACK TOMORROW! After a whole year of being pretty much closed gyms are finally reopening. Although many of us are ready and raring to go it’s important to remember to take caution...
Pre & Post Mobility for Runners
What exactly is mobility and why is it important? Mobility isn’t just about stretching, it’s the ability to move actively through a range of motion, which is especially important for runners. If the below is optimal then this will benefit the performance for...
Cool-Downs: Are They Really Worth It?!
Short answer - yes! One of the main reasons I really encourage a cool/warm down is to aid recovery post-training and make use of the warmth in the muscles for some useful mobility. But what does the science say? Just like warming up preps the muscles and...
Tips To Improve Wrist Strength & Mobility
It’s nearly been a whole year of doing home workouts, which means quite a lot of bodyweight exercises have been done, including the ultimate upper body exercise - the push-up! Other than push-ups being hard, the biggest complaint I hear is that the wrists hurt or are...
How To Stay Motivated With Home Workouts
We’re getting to that time of year again when motivation in general, starts to lag. New Year resolutions have fizzled out and people are feeling a bit fed up - the fact we’re stuck at home because of lockdown and are still in the midst of a global pandemic doesn’t...
Mobility, Flexibility, Stability, and Balance
It's not just about "stretching". To be well balanced in all your fitness goals, these four ingredients of your body's foundations need to be addressed. Let's define each term: Mobility The ability of a joint to move actively through a range of motion....
Sit-Ups: love ’em or hate ’em, let’s get them right
Sit-ups are divisive. People typically love or hate them. Most of all, the humble sit-up is misunderstood. First of all, sit-ups will NOT get you a visible six-pack. But, if you do them right, they will strengthen the small and big, visible and deep muscles in your...
Are you ready for the next GBF Challenge?
The GBF Dead Hang Challenge in September was so much fun! For those who participated - let’s check-in! How is your grip strength going now? Who’s still been working on their hangs? Let me know! Here’s a round-up of the results: We had amazing submissions from 20s...
Your weekly run session is here!
Yes, we're in lockdown and yes, we can't go to the gym. But we CAN exercise outdoors. So let's make the most of it! So, without further ado, welcome to Strong Club Run! What's that? You hate running? I'm here to change that. I'll be posting a free running workout...
Welcome to The Strong Club: Classes with your Coach
Ok, so for those of you in the UK and Europe, we’re heading into another lockdown, and that brings with it all sorts of constraints and anxieties. One thing you don’t need to worry about is how to get your workouts in. I’ve got lots of options for you to stay active...
About the Author
Meet Your Coach
A qualified personal trainer and strength & conditioning coach, with a BSc Hons in Sport and Exercise Science, who has spent her life on the sports field. Grace has trained with everyone from stressed out mums and badass lawyers to elite athletes, all over the world.
Let’s work together!
When we start working with you, we like to look at the whole picture of your lifestyle so that we can best address where we can help. This includes not just your physical fitness but also lifestyle stressors from work, family, nutrition, sleep and more.