The Fitness Files: G&G Blog & News
Read our latest blog articles and news items.
Importance of Strength for Women
Strength 45+ at Grit & Grace is designed for women over 45 looking to build strength, confidence, and overall health in a supportive community. Led by experienced coaches Lottie & Estelle, these sessions run every Monday, Wednesday, and Friday at 10:30 AM. Just two classes a week can make a big difference—join us and feel stronger together!
Fitness Files: Maximising PAP!
Post-Activation Potentiation (PAP) is a training technique where performing a heavy exercise primes your muscles, enhancing subsequent explosive movements. By activating your nervous system with intense lifts, you can boost strength and power in activities like jumping or sprinting. Incorporating PAP can elevate your athletic performance.
BWL Funds Coaching Courses
We're thrilled to announce British Weightlifting are funding coaching courses for both Lottie & Estelle.
Estelle will be completing her Level 2 Weightlifting Coaching Certificate, whilst Lottie is taking the Level 3 Coaching Weightlifting Certificate.
Lottie is British Masters Champion
G&G Coach Lottie traveled to Bangor, Wales, to defend her British Masters Weightlifting Champion title—and she did just that! With a 70kg Snatch and 90kg Clean & Jerk, she secured victory in the 81kg category, claiming her third British title after previous European Bronze and World Silver medals.
G&G Attends International Women's Day Event
Come and find us in the Barnstaple Pannier Market on 8th March. We will have loads of info and a rare membership discount for anyone who joins up during this event!!
Take on the Driathlon Challenge
Ski, Row and Bike for 20mins and see what score you can achieve. It's the ultimate test of your resilience and determination!
Entry Tickets Starting from £20.00
Fitness Files: Why you Need Functional Fitness
Functional fitness isn’t just about looking strong—it’s about moving well, staying injury-free, and building a body that serves you for life. Prioritise your well-being today with Grit & Grace Fitness—because the best time to start was yesterday, and the second-best time is now.
G&G Open Day 26th April
Come along on Saturday 26th April to our Open Day! 11am-4pm. Lots of events, raffles and a chance to play on our new equipment. Get the date in your diaries!
Make sure you're following us on Facebook and Instagram for updates and videos from Grit & Grace!
Knowledgeable Coaching from Lottie & Estelle
Our expert coaches, Lottie and Estelle, bring years of experience in training women to build strength and improve their health. They have helped countless women boost their confidence, increase their energy, and feel stronger in their bodies. Their supportive and knowledgeable approach ensures that every woman, no matter her starting point, feels capable and empowered.
Take this opportunity to invest in yourself. Join us at Strength 45+ and experience the benefits of strength training in a community that lifts each other up!
Blog: The Importance of Building Strength for Women
2nd March 2025
Why Building Strength After 45 is Essential for Women
With International Women’s Day around the corner, it’s the perfect time to focus on something that empowers women in every way—building strength. Strength training is especially important for women over 45, as it plays a crucial role in maintaining overall health, mobility, and confidence as we transition into, and through menopause.
Why Strength Training Matters
As we age, we naturally lose muscle mass, which can lead to reduced strength, slower metabolism, and increased risk of osteoporosis. Strength training helps counteract these effects, improving bone density, joint health, and overall body composition. It also enhances energy levels, mental well-being, and body confidence, making everyday activities easier and reducing the risk of injury.
Strength 45+ at Grit & Grace—A Community for Women
Strength training is even more effective and enjoyable when done in a supportive, like-minded community. That’s exactly what our Strength 45+ classes at Grit & Grace Fitness offer. These sessions are specifically designed for women over 45 who want to build strength in a safe, encouraging, and fun environment.
The classes run every Monday, Wednesday, and Friday from 10:30-11:30 am, providing a structured yet welcoming space to develop strength and confidence alongside other women who share the same goals. Attending just two of these sessions per week can lead to significant improvements in strength, mobility, and overall well-being.
The Fitness Files: Maximising PAP!
1st March 2025
Let's chat about something that can give your workouts an extra boost: Post-Activation Potentiation (PAP). Sounds fancy, right? But it's pretty straightforward and can be a game-changer for your training routine.
What's PAP?
In simple terms, PAP is a technique where doing a heavy exercise "primes" your muscles, making them perform better in the next activity. Think of it as waking up your muscles, so they're ready to give their best.
How Does It Work?
Here's how you can incorporate PAP into your workout:
Heavy Lift: Start with a heavy exercise like squats or deadlifts. This activates your nervous system and gets those muscle fibers firing.
Short Rest: Take a brief break. Just enough to catch your breath but not cool down completely.
Explosive Move: Follow up with a quick, powerful movement like jumps or sprints. Your muscles, now "awake," are primed to perform these moves more effectively.
Why Try PAP?
Incorporating PAP can lead to gains in strength and power, enhancing your overall athletic performance. It's especially beneficial for activities that require explosive movements, such as sprinting, jumping, or Olympic lifting.
A Few Tips:
Listen to Your Body: PAP can be intense. Ensure you're comfortable with the heavy lifts and explosive movements.
Rest Matters: Finding the right rest period between exercises is key. Too short or too long can diminish the benefits.
Personalize It: Everyone's different. Experiment to see how PAP best fits into your routine.
Curious to give PAP a shot? Chat with one of our coaches at Grit & Grace Fitness. We're here to help you safely and effectively incorporate new techniques into your workouts.
Stay strong and keep pushing your limits!
Note: Always consult with a fitness professional before making significant changes to your exercise routine.
British Weightlifting Funds Coaching Courses for Lottie & Estelle!
28th Feb 2025
We’re delighted to share that British Weightlifting is supporting our team by funding coaching courses for both Lottie & Estelle!
Estelle will be advancing her skills by completing the Level 2 Weightlifting Coaching Certificate, allowing her to provide even more expert guidance to our community. Meanwhile, Lottie is taking the next big step in her coaching journey by undertaking the Level 3 Coaching Weightlifting Certificate, further enhancing her ability to train and develop athletes at the highest level.
At Grit & Grace Fitness, we are committed to continuous learning and development, ensuring we offer the best coaching experience for our members. We’re incredibly proud of Lottie and Estelle for their dedication and can’t wait to see them apply their new knowledge.
Stay tuned for updates as they progress through their courses!
Lottie is British Masters Weightlifting Champion
24th Feb 2025
G&G Coach Lottie travelled to Bangor, Wales this month to attempt to defend her title as British Masters Weightlifting Champion.
Lottie won this title in 2024, and made no mistake this year, securing a 70kg Snatch and 90kg Clean and Jerk to win her category and retain her title as British Champion.
Lottie has previously won a European Bronze and World Silver Medal at Masters level in 2023, and this was her third British title in the 81kg category.
G&G Attends International Women's Day Event
22nd Feb 2025
Join us on Saturday, 8th March, at the Barnstaple Pannier Market for a special event celebrating International Women's Day 2025! The market will be open from 10 AM to 4 PM, featuring a vibrant array of arts, crafts, food, and local businesses, all highlighting the talents and achievements of women in our community. citeturn0search3
As part of the festivities, Grit & Grace Fitness is excited to participate and offer exclusive opportunities for new members. Visit our stall to learn more about our programs and take advantage of a rare membership discount available only during this event. This is a fantastic chance to join our supportive fitness community and embark on your wellness journey with us.
Don't miss out on this unique opportunity to celebrate, connect, and grow with like-minded individuals. We look forward to seeing you there!
Event Details:
- Date: Saturday, 8th March 2025
- Time: 10:00 AM – 4:00 PM
- Location: Barnstaple Pannier Market, EX31 1SY
For more information about the event, visit the Barnstaple Town Council website.
We can't wait to meet you and celebrate the strength and grace of our community together!
Take on the G&G Driathlon Challenge
19th Feb 2025
Ski, Row and Bike for 20mins and see what score you can achieve. It's the ultimate test of your resilience and determination!
If you don't fancy doing the whole hour alone, we have pairs and a Half-Dri categories for you to have a crack at.
Every Competitor who finishes receives a medal
Top 8 in each Region progress onwards to the Regionals (Except Junior / 70+ where 4 go forward)
Spaces are limited, so don’t miss your chance to be part of this epic event.
Sign up now and take the first step toward your 2025 fitness goals!
Entry Tickets Starting from £20.00
The Fitness Files: Why you need Functional Fitness
14th Feb 2025
In a world obsessed with quick fixes and fads, functional fitness stands out as the foundation of lifelong strength, mobility, and resilience. Unlike traditional gym routines that isolate muscles, functional training focuses on real-world movements—lifting, bending, pushing, pulling—helping you build a body that’s strong and capable for everyday life. But doing it right matters just as much as doing it at all.
That’s where expert coaching comes in. Coaches like Lottie and Estelle don’t just throw together workouts—we plan, strategise and analyse. We guide you through every rep, ensuring proper form, efficiency, and injury prevention. Our experience means we know how to tailor movements to your body, address weaknesses, and help you unlock your full potential. Whether you're a beginner or an athlete, in-depth coaching bridges the gap between effort and results.
Investing in expert coaching isn’t a luxury—it’s a necessity. Too often, people wait until pain, stiffness, or injuries force them to take their health seriously. But the truth is, you can’t afford not to invest in your well-being now. Prioritising functional fitness today means fewer medical bills, greater independence as you age, and a body that serves you well for decades.
At Grit & Grace Functional Fitness, we believe in moving well, training smart, and building strength for life—and with coaches like Lottie and Estelle leading the way, you're in the best hands possible. The question isn’t why invest in your health?—it’s why wait?
Come to the G&G Open Day
12th Feb 2025
Mark your calendars for Saturday, 26th April, and join us at Grit & Grace Fitness for our exciting Open Day! From 11 AM to 4 PM, we're opening our doors to the community for a day filled with fun, fitness, and fantastic opportunities.
Explore our state-of-the-art facilities and get hands-on experience with our brand-new equipment. Whether you're a seasoned athlete or new to fitness, our team will be on hand to guide you through various activities and answer any questions you may have.
Highlights of the day include demos, raffles with exciting prizes, and exclusive membership offers available only during the Open Day. This is a perfect opportunity to become part of the Grit & Grace community and embark on your fitness journey with us.
To stay updated with the latest news and sneak peeks leading up to the event, make sure to follow us on Facebook and Instagram. We'll be sharing updates, behind-the-scenes content, and more to get you excited for the big day.
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