🚨 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
-
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!
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 performance, reduces injury risk, and sets you up for your best year yet. DM me “2025" on Instagram at @gracebrownfitness to make sure we’re a great fit.
Let’s make 2025 the year you rediscover your love for sport!
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 coaching that boosts your performance, reduces injury risk, and sets you up for your best year yet. DM me “2025" on Instagram at @gracebrownfitness to make sure we’re a great fit.
Let’s make 2025 the year you rediscover your love for sport!
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 athletes over 30
5️⃣ How to stay consistent AND listen to your body
Plus, we share actionable tips to avoid injuries, maximize your progress, and enjoy your sport again - even if you’re not 20 anymore!
Get ready for the GBF Kickstart Challenge this December! Over 14 days, we’ll set you up with daily fitness challenges to help you feel FITTER, FASTER, STRONGER.
Join the FREE kickstart challenge - perfect for anyone looking to reduce injury risks, boost performance, and finish the year strong. DM me "KICKSTART" on Instagram at @gracebrownfitness to reserve your spot!
Let’s make 2025 your best fitness year yet!
Don’t forget to subscribe, leave a review, and share this episode with a friend who’s itching to get back into their sport!
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 risks and level up their performance.
💬 Want to join? Message me on Instagram with “GBF Advent Calendar” to save your spot. If you're ready to ditch the excuses, start now, and make progress even during the busiest time of the year! @gracebrownfitness
Let’s finish 2024 feeling FITTER, FASTER & STRONGER.
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 on Instagram to see if we're a perfect fit for coaching: @gracebrownfitness
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 about your training!
Message me on Instagram to see if we're a perfect fit for coaching: @gracebrownfitness
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: @gracebrownfitness
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 your running?
Have you lost speed, keep picking up niggles, or are looking at 2025 marathons… this episode is for you!
We have 3 coaching spaces open for anyone looking to improve their running, and we’d love to help you nail your run time!
Message me RUNNING if you’re ready to see massive changes on your Strava account!
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 stopping?
Can’t quite get to exactly where you want?
We have 4 coaching spaces opening up in September and we’d love to have you end the year on a HIGH!
Message me COACH on Instagram if you’ve been thinking about taking your training more seriously and want to know how coaching can help you smash your 10k target time, get you faster on the pitch, or just get you back into the gym!
My last cup for a while!
🟡 B&I Tag Rugby tournament review
🟡 Taking GBF overseas!!!
🟡 GBF Accelerator starts next week...
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.
Who is the GBF Accelerator for?
- Playing your sport for more than one year.
- Strength training for more than one year.
- Trying to improve your speed and agility.
- Neglecting to protect yourself from injury.
You want a focused reset.
You want to put the work in.
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-week program.
Who is the GBF Accelerator for?
- Playing your sport for more than one year.
- Strength training for more than one year.
- Trying to improve your speed and agility.
- Neglecting to protect yourself from injury.
You want a focused reset.
You want to put the work in.
Get ready to start on 2nd September!
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 focused reset
🎯 You want to put the work in
Instagram: @GraceBrownFitness
Instagram: @Amelia_GBFitness
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:
Adding Amelia to the GBF team will bring a wealth of knowledge in injury prevention, performance enhancement, and diverse training methods to our clients.
If you're looking to improve your athletic performance, recover from an injury, or prevent future injuries, Amelia is ready to help!
For a special discount on your first month of training with Amelia, DM me @GraceBrownFitness.
BE QUICK!! Amelia's books are going to be filled up faster than she can run.
Instagram: @GraceBrownFitness
Instagram: @Amelia_GBFitness
