Grace Brown Fitness

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Grace Brown Fitness

I help amateur athletes build strength,speed, improve mobility &stay injury free for sport & running

Please contact me regarding your fitness & health questions. If you would like further information regarding personal training, strength & conditioning or fat loss & nutrition please contact me directly on the below information to book in a consultation.

17/03/2025

You’re mid-sprint, cutting for the ball, or just hitting your stride on a run...then BAM.

Your ankle buckles, pain shoots up your leg, and you’re on the ground wondering how the hell that happened.

WHY DOES IT HAPPEN:

Weak ankles from no stability = no control when you land, cut, or pivot.

Poor mobility means stiff ankles can’t handle sudden changes in direction.

Fatigue! When your muscles are tired, your form & foot placement suffer.

STRENGTHEN YOUR ANKLES

🔥 Calf Raises
Build strength so your ankles don’t give out under pressure

🦶 Balance Drills
Train stability so you can react faster to uneven ground

🧘 Mobility Work
Loosen up stiff ankles so they can handle sharp cuts & landings

Stronger ankles = faster cuts, better control & fewer injuries

DON'T SKIP ANKLE DAY🚀

17/03/2025

Do you feel stuck after an injury or giving birth, unsure of how to get back to running or sport?

YOU ARE NOT ALONE.�

Join us for “Stronger Than Before: Returning to Sport & Running After Injury or Giving Birth”.

A live webinar designed to help you return to training SAFELY & even STRONGER than before.

🚀 What you’ll learn:

✅ How your body changes postpartum & post-injury

✅ Key assessments to know when you’re ready

✅ Strength & rehab strategies to prevent setbacks

✅ A structured plan to build confidence & endurance

If you’re tired of feeling lost and want expert guidance on your return-to-sport journey, this webinar is for you!

🗓 Date: Tuesday 25th March
⏰ Time: 12:30pm
📍 Zoom

Drop a 💪🏽 if you’re ready to come back STRONGER so I can send you the link, and tag a friend who needs this!

24/01/2025

AGE IS JUST A NUMBER...

But only if you're willing to put in the work to maintain your body.

At 40, I'm stronger and more mobile than I was at 30.

The secret?

Consistency beats intensity EVERY TIME.

✅ Proper nutrition
✅ Regular recovery
✅ Daily mobility work
✅ Prioritising quality sleep
✅ 2-3 strength sessions weekly

Age doesn't slow you down.
👉🏼 Poor habits do.

Ready to thrive in your 30s, 40s, and 50s?

Let's chat about how coaching can help you feel better than ever.

23/01/2025

Feeling 10 years older than you are actually after sitting down all day?

Your body wasn't designed to sit for 8+ hours.

But I bet that's exactly what you're doing 🤔

I'm guilty of this too when working from home!

Here's a quick desk break mobility routine I do throughout the day:

⚡️ Shoulder rolls x 10
⚡️ Neck tilts each way x 5
⚡️ Standing side bends x 5
⚡️ Hip circles each way x 10

Set an alarm, every 2 hours to MOVE!

Granted this is easier when you work from home ...or get your whole office involved 😜

21/01/2025

Want sleep as your SUPERPOWER?

Did you know athletes who sleep less than 8 hours are 1.7x more likely to get injured!? 🤯

But more than 70% of adults aren't getting enough quality sleep.

And no, 5 hours isn't "fine".

Strength gains happen during sleep!

Good quality sleep means better performance, increased strength AND a reduced risk of injury.

Quick sleep hygiene check:

⬛️ Dark room (properly dark)
🧊 Cool temperature (18°C is optimal)
🛌 Regular bedtime (you can't just catch up at the weekend)
📴 No phones in bed (blue light reduces melatonin by 50%)

💤 How's your sleep health?

20/01/2025

Core work isn't just about abs
..but also, who doesn't want abs!? 😜

If you're only doing crunches, we need to talk...

Your core's main job is to STABILISE YOUR SPINE!

Try these in your ab sessions:

⚡️ Pallof press 3 x 10
⚡️ Planks 3 x 30 seconds
⚡️ Bird dogs 3 x 10 each side
⚡️ Dead bugs 3 x 10 each side

Form is everything here!

Slow and controlled WINS.

TOP TIP: Do your core work at the gym! You're only lying to yourself when you say you'll "leave now and do abs at home".

17/01/2025

"Everything hurts, I'm broken"

No, you're not.

You're just using muscles you forgot existed 😅

But if week 3 of January has you feeling beaten up, listen up:

Building fitness is a marathon, not a sprint.

Your sustainable success plan includes:

👉🏼 Progressive overload (slowly!)
👉🏼 Rest between sessions
👉🏼 Proper warm-ups
👉🏼 Recovery nutrition

Need help PACING YOURSELF?

Book an intro call (link in bio or comment PACE) ✨

16/01/2025

CHECK YOUR EGO!

Loading heavy weights with poor form leads to injury.

If you don't have a PT you can form check the basics:

💥 Video yourself
💥 Watch from all angles
💥 Compare to proper form
💥 Adjust and repeat

Sometimes what feels right actually isn't proper form.

Not sure what to look for? I'm always happy to do a form check.

I'd rather that than have you as a client most injury!!

15/01/2025

Tight hip flexors?

If you're sitting at a desk all day, I guarantee your hips need some love.

Tight hips = Lower back pain
Tight hips = Poor squat form
Tight hips = Reduced power

Try this 3-minute hip opener:

✨ 90/90 hip switches x 10 each side
✨ Pigeon pose x 30 secs each side
✨ Frog stretch x 30 secs

Do this DAILY.

No excuses.

Join my Wednesday morning mobility class - link in bio!

14/01/2025

Two weeks into your new routine and always feeling hungry after working out?

Probably because your body needs fuel to recover!

But reaching for a sugary post-workout protein bar isn't the answer (don't come for me, I know they're easy and delicious!)

You need a proper meal, it doesn't have to be fancy, just make sure it includes:

✋🏼 Palm size serving of protein for muscle repair
👍🏼 Thumb size serving of healthy fats for hormones
👊🏼 Fistful of complex carbs to refuel
💦 Plenty of water

Easy! What's your go to healthy meal?

09/01/2025

Feeling it after your first week back?

GOOD! That means you're putting in the work 💪

BUT... if you want to keep that momentum going, you need to properly RECOVER.

Stop thinking of rest days as "lazy days."

They're literally when the magic happens!

You won't getter better faster by doing more.

⚡️ Read that again ⚡️

This year prioritise REST DAYS

And that means 1-2 a week of genuine rest.

If that's too "easy" make sure you're nailing these 3 things too:

✅ Move (5 x mins mobility work)
✅ Hydrate (2 x litres daily)
✅ Sleep (7+ hrs, non-negotiable)

Bonus points if you can get your protein up to 100g per day to keep your muscles recovering and growing 💪

Address

London

Website

http://gracebrownfitness.com/

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