Eight months out from the Tag Rugby World Cup, what should your training actually look like?

I'm breaking down exactly how I’d structure World Cup prep if I was you.

From foundational strength training and sprint mechanics to load management, conditioning and injury prevention, this is a no-nonsense roadmap for everyday athletes who still compete hard in their 30s and 40s.

If you’re relying on team training alone, doing random gym sessions, or ignoring niggles - you’re heading straight for the bench!

This is about structured sports performance, smart speed training, and building resilience that lasts through tournament week.

Ready to stop guessing?

Coaching applications are open (link below).

And don't forget to subscribe if you’re not done competing yet.

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If you’re still playing sport in your 30s, 40s, 50s… still sprinting, still lifting, still chasing performance, THIS IS FOR YOU!

The GB Sports Performance podcast is back, and this year I’ll be sharing:

– What I’m seeing in the gym and on the pitch
– How I’m preparing for the Tag Rugby World Cup 2026
– Honest conversations about injury, female health, load management and longevity

Subscribe if you’re not done competing yet.

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⁠INSTAGRAM

WORK WITH ME

JOIN THE ACCELERATOR 

Sports players, still training hard in your 30s, 40s and 50s? 

Want to be fitter, faster, stronger for sport and harder to break without having to train like a 20-year-old full-time athlete? 

Each month I'll be dropping different episodes:

• Solo deep dives
• 2026 Tag Rugby World Cup preparation
• Expert guests and real world advice

Train smart, stay fast, be hard to break!

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WORK WITH ME

JOIN THE ACCELERATOR 

🚨 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 how to keep your knees moving pain-free

🟡 The real cost of NOT investing in your body – because prevention is always cheaper than rehab

Plus I share my own ACL injury experience & what I wish I’d done sooner to keep my knees stronger for sport.

If you love playing sport and want to stay in the game without pain, this episode is a must-listen!

🔥 Free Strong Stretch Class: Join me every Wednesday morning (7am UK / 11am UAE) for a mobility session designed to keep you moving pain-free.

SIGN UP TO THE FREE STRONG STRETCH CLASS

Book in here:⁠https://tidycal.com/gbfitness/strong-stretch

💪 Need a structured plan? I have 1:1 coaching spots open for February – perfect if you’re returning from an injury, getting back into sport post-baby, or simply want to get stronger & stay injury-free.

Message me COACH on Instagram to chat!

Instagram: ⁠@GraceBrownFitness

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 and prevent back issues,

🟡 How to build a routine for strength, mobility, and posture

🟡 The importance of warm-ups and recovery

🟡 When and why to seek professional help

If you’re ready to take your training to the next level, reduce injury risks, and stay in the game for years to come, I’ve got spots open for 1:1 coaching.

Drop me a message, and let’s chat about your goals!

Instagram: @GraceBrownFitness

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 athletes of all levels

🟡 Managing nerves and building confidence for game day

🟡 How to tackle plateaus in performance and transition from beginner to intermediate (or even advanced) athlete.

✨ If you’re juggling a busy career, family commitments, and your passion for sport, this episode is for YOU. Let’s keep you fitter, faster, stronger, and injury-free so you can keep thriving on and off the pitch. 🚀

💬 Want to take your sport to the next level? Myself and coach Amelia have a few coaching spots open, message me on Instagram @GraceBrownFitness or visit my website to learn more.

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 performance and injury prevention  

🟡 Balancing running, strength, and recovery for a well-rounded routine  

🟡 The mindset shifts needed to stay consistent (even when it gets tough!)  

✨ Plus we share an inspiring client success story about coming back stronger after injury and smashing an ultra-marathon goal in just 8 weeks.  

Want personalised support? I’m offering FREE coaching calls to help you kickstart your running journey, whether you're returning to sport or setting new goals.

Let's create a plan that works for you!  

Book your call: ⁠Tidycal.com/gbfitness/intro

💬 Got questions about how GBF can help with your training? Message me on Instagram: ⁠@GraceBrownFitness

🎁 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 goals and beyond. Small, steady efforts win every time.

What we’re covering today:

🟡 Why CONSISTENCY trumps INTENSITY with fitness goals

🟡 How to prioritise INJURY PREVENTION through warm-ups, technique, and addressing muscle imbalances

🟡 The importance of RECOVERY including sleep, mobility, and active rest

🟡 Building mental resilience for long-term PROGRESS

🟡 Why embracing a HOLISTIC APPROACH (like social connections and sustainable habits) is the secret to longevity

Let’s make this the year you prioritize longevity and thrive in sport and life 🚀

INSTAGRAM: @GraceBrownFitness

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 consistency always trumps perfection

✨ PLUS: Practical advice on how to adapt your plan if life (or injuries) get in the way.

💬 Join the GBF Accelerator!

We’re kicking off the year with our GBF Accelerator on January 6th, 6-weeks of coaching designed to help you get fitter, faster, and stronger for sport in 2025.

👉 Message me @gracebrownfitness to sign up or ask any questions.

Let’s make 2025 your fittest, fastest, and strongest year yet! 🚀

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: your health is your biggest asset this season 

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The GBF Accelerator starts 6th January

✨ Early bird applications are now open (save £50!)  

✨ AND get £20 off your first month of coaching if you sign up in December!

Join the GBF ACCELERATOR for 6 weeks of coaching to boost your performance, reduces injury risk, and sets you up for your best year yet. 

DM me “ACCELERATOR” on Instagram at ⁠⁠@gracebrownfitness⁠⁠ to make sure we’re a great fit.

Let’s make 2025 the year you rediscover your love for sport!