🚨 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 ho...
Feb 11, 2025•14 min
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 a...
Jan 28, 2025•22 min
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 at...
Jan 21, 2025•18 min
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 ...
Jan 14, 2025•27 min
🎁 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 g...
Jan 07, 2025•23 min
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 setting 2️⃣ Breaking big goals into actionable steps 3️⃣ Building daily routines and systems to stay on track 4️⃣ Overcoming procrastination and setbacks 5️⃣ Why...
Dec 31, 2024•23 min•Season 3Ep. 6
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:...
Dec 17, 2024•15 min•Season 3Ep. 5
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 p...
Dec 10, 2024•37 min•Season 3Ep. 4
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...
Dec 03, 2024•27 min•Season 3Ep. 3
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 athlet...
Nov 26, 2024•19 min•Season 3Ep. 2
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 ...
Nov 19, 2024•10 min•Season 3Ep. 1
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 ...
Oct 08, 2024•19 min
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 abou...
Oct 01, 2024•28 min
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: @gracebrownfi...
Sep 24, 2024•10 min
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...
Sep 17, 2024•28 min
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 ...
Sep 10, 2024•22 min
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....
Aug 28, 2024•13 min
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...
Aug 20, 2024•11 min
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 f...
Aug 13, 2024•16 min
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 exp...
Aug 06, 2024•21 min
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 tha...
Jul 30, 2024•12 min
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 footbal...
Jul 23, 2024•14 min
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 kee...
Jul 16, 2024•17 min
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 pla...
Jun 25, 2024•12 min
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 i...
Jun 18, 2024•25 min
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 ....
Jun 11, 2024•21 min
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 i...
Jun 04, 2024•20 min
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 ...
May 28, 2024•11 min
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 inju...
May 21, 2024•11 min
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 ...
May 14, 2024•20 min
