I’m going to be honest with you. The last few weeks have been a lot. Socialising, eating on the fly, poor sleep, and a body that was absolutely cooked after our cup final. I intentionally took a week off the gym because I knew I needed it. But the other stuff? That crept in and I can feel it.

So this week I’m doing what I tell my clients to do when things have slipped. I’m going back to my Tight 5.

These are the five foundations I come back to every single time life gets messy. Not an overhaul, not a punishment, not a dramatic detox. Just five simple things done consistently that keep me feeling good, performing better and staying sane. Named after the front row and second row of the scrum, the players that provide a strong, stable platform to keep everything safe, secure and moving forward. That’s exactly what these five things do for you.

In this episode I’m walking you through all five. Protein and plants at every meal, hydration habits that actually work, why daily movement is not the same as training, why sleep might be undermining everything else you’re doing, and the mindset shift that holds all four together.

I’m doing this reset alongside you this week. Not above you, with you.

And if by the end of this you want to do it inside a community of women who genuinely get it, the Peerless Pack is back and we start on the 1st of June. Five early bird spaces available. Link to the app form here: https://docs.google.com/forms/d/e/1FAIpQLSeeds7rXSJY0zef0ZpQXPYZS5igR5UEWvanz6tt16eJRVN_nQ/viewform

Come find us.

This week I’m getting something off my chest. I’m part of the most successful team at my club, league winners, National Plate winners, three-time County Cup holders yet when we won the league last weekend, nobody from the board came to watch and there was nothing on the club’s social media. Not a word. In this episode I’m talking about what that feels like, why I think silence is compliance, and what real allyship actually looks like in the grassroots game. This isn’t a rant, it’s a rallying cry. And I’d love to know if any of it resonates with you.

We won the league. 13 seasons in the making, two near-misses, one absolutely rank mud bath, and a day trip to Guernsey that cost more than a week away and we finally did it.

In this episode I’m unpacking what winning the league with Seaford Scarlets actually taught me about goal-chasing not the glossy version, the real one. Because it wasn’t one game or one season that got us here. It was the boring stuff. The uncomfortable stuff. The stuff nobody sees.

I’m sharing my five takeaways from the season and how every single one of them applies whether you’re chasing a performance goal, trying to shift your body composition, or just trying to show up consistently when life is being a nightmare.

We cover:

— Why you’re basically winging it without a proper plan

— Getting comfortable being uncomfortable (and why it’s non-negotiable)

— The danger of the “one big moment” myth

— Why community will always beat going it alone

— What happens after you hit the goal (this is where most people go wrong)

If you’ve been waiting for a sign to stop messing about and actually go for it this is it.

DM me PACK on Instagram @laurapeerlesscoaching if you want to know more about the Peerless Pack, or drop me an email at [email protected] if you’ve got 1:1 coaching on your mind.

She’s Gotta Try. Let’s go.

I’m 14 seasons deep, a qualified nutritionist, mid-way through my gym instructor exams, and feeling the strongest and fittest I’ve ever felt. But it wasn’t always like this. In this episode, I’m fessing up on some of the genuinely daft things I used to do in the name of “health” from 5am HIIT sessions on an empty stomach to kebab-shop pre-game meals and full-blown meltdowns when my pre-match routine went sideways. If you’ve ever obsessed over the scales, winged it nutritionally, burnt the candle at both ends, or told yourself you’ve “ruined everything” because one thing didn’t go to plan, this one’s for you. Five points. Five hard lessons. One older teammate who made all the mistakes so you don’t have to.

I went to county trials for the first time ever. I didn’t get picked. And honestly? It was one of the best things I’ve done in a long time.

In this episode, I’m reflecting on what it actually meant to put myself in that room surrounded by some of the best women’s rugby players in Sussex and what I took away from the experience beyond the result. Because if you only measure success by whether you got selected, you’re missing the point.

I’m talking through five things that county trials reminded me about performance, mindset, and showing up as yourself: why the only person you really need to prove anything to is you, how positive feedback can genuinely change the trajectory of your game, why having fun is a legitimate performance strategy, what being authentic actually looks like when the pressure is on, and how to reframe a disappointment into your next move.

There’s also a bit about my nickname (it’s Minge, and yes, there’s an explanation), why I went to trials with my hair down, and what I did the moment I found out I hadn’t made the squad.

If you’ve ever been knocked back, missed out on selection, or just found yourself questioning whether you’re good enough this one’s for you.

I went to County trials at 43 and absolutely showed up and this episode is all about that energy. Whether you’ve got two games left or you’re playing into June, this one’s for you.

I break down her Tight5 Method — the five non-negotiables that underpin everything she does with her clients and maps out exactly how to layer up from there, from strength training structure to the supplements actually worth your money. No fluff, no fancy stuff. Just the bread and butter that keeps you stepping over that white line feeling strong, fuelled, and ready.

If you’ve ever thought “I know what I should be doing, I just don’t do it” Laura’s got something to say about that too.

I’m writing this one with a hot water bottle strapped to my waist and a lot of feelings about cookie cutter fitness advice. This week I’m talking periods — specifically why the cycle-syncing trend sweeping social media right now doesn’t translate to rugby players who have games, training sessions, and real life getting in the way. I cover what’s actually happening hormonally across your cycle, why your symptoms are completely different to the woman next to you in the changing room, and five genuinely practical tips for managing training and nutrition around your period without following a plan that wasn’t built for you. Honest, straight talking, and a little bit sweary. Just like rugby.

In this episode of The Five Points Podcast, I take a trip down memory lane after redisiting a photo from my first (and only) half marathon—10 years on.

What started as a goal to “just get round” turned into a sub-2-hour finish… but more importantly, it became a turning point in how I viewed myself, my training, and what my body was actually capable of.

I share the messy reality behind that race—from injury setbacks and under-fuelling, to learning how to train with purpose, fuel properly, and commit to a process (not perfection). It was the moment I stopped dabbling and started taking my performance—and rugby—seriously.

This episode is about more than running. It’s about identity, confidence, and the shift from “I’m not really that person” to fully owning what you do.

If you’ve ever felt like a fraud in your training, struggled with consistency, or felt stuck in that cycle of doing just enough but never quite progressing—this one’s for you.

I also share why this experience shaped the coach I am today, and how it led to creating the support I wish I had back then.

Join Laura and Kany as they dive into the raw, honest, and often humorous reality of hitting 40 and hitting the "reset" button on their careers. After leaving high-pressure roles in banking and cyber security, both women have embraced self-employment and the grit of contact sports.

In this episode, they discuss:

The Identity Shift: Navigating the "identity crisis" that comes with leaving a corporate routine and finding a new sense of purpose.

Controlled Aggression: Why rugby and boxing provide more than just fitness—proving you can "do hard things" and finding mental strength through broken noses and sparring sessions.

Authentic Coaching: Moving away from elitist fitness standards and scale-weight obsessions to focus on inclusivity, sustainable health, and the "Tight Five Method".

Being a "Badass" Role Model: Challenging the "second-class citizen" status of women in male-dominated sports and the power of being unapologetically present.

Life at 40: From managing hangovers and "beer fear" to prioritizing rest, active recovery, and the occasional celebratory glass of champagne.

Whether you're facing a career transition or looking for the motivation to start a new sport at any age, this conversation offers a "real-life," relatable look at thriving—not just surviving—after 40.

I recently completed a 4-week fat loss experiment not extreme dieting, just being intentional with my food while still showing up to rugby, gym, and life. In this episode, I share the lessons I learned about myself: the importance of planning, old habits creeping back, my love for food, why meal structure matters, and why even someone like me still struggles.

If you’re a rugby player wanting to lose fat without sacrificing performance or enjoyment, this episode is for you. Real talk, real mistakes, and real tips all from someone who’s been there.