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Steph Brown | Training & Nutrition Coach

@fit.stephbrown

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Online Coach & 1:1 PT @lionessperformance
For women who know they’re capable of more
Training • Nutrition • Accountability
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OCTOBER RECIPES 🍓🍴

If you didn’t know we offered nutrition coaching at Lioness, consider this your little taste of what you’re missing 👀

These are just a few of the recipes available inside our exclusive recipe book for online nutrition coaching, alongside personalised nutrition guidance, habits and ongoing support to help you feel your best.

And with just 11 weeks left of the year, now is the perfect time to get your nutrition sorted before the festive season rolls around. No starting from scratch in January, no trying to get back into a routine after Chrissy… just building habits that actually stick 🤝🏼

Want to know more about nutrition coaching? Send us a DM and let’s chat 💌

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8 WEEKS OUT. 56 DAYS TO GO 👀🔥

And can we talk about the absolute CHAOS that happens when people forget how to pace themselves the second a workout starts? 😂

Because I swear you can spend months building your fitness, improving your running, getting stronger and then throw half of it out the window because you decided to absolutely SEND IT in the first 5 minutes.

We’ve all been there.

You feel fresh. The adrenaline kicks in. Everyone around you is moving fast. And suddenly the pace you KNOW you probably shouldn’t be holding feels like a fkn fantastic idea.

Until it doesn’t 🫠

Here’s something I really want you to understand:
Being fitter doesn’t automatically mean you’re better at pacing.

That’s a skill you have to practise.
And the best time to practise it isn’t on race day. It’s NOW.

It’s learning how to settle into a run without getting carried away.
It’s knowing what a sustainable effort feels like on the ergs.
It’s getting comfortable transitioning from a station back into running without completely losing your shit.
And it’s understanding that sometimes holding back a LITTLE early on means you’ve got a whole lot more to give later.

Your goal isn’t to win the first kilometre.
Your goal is to put together the strongest overall performance you can.

So over these next eight weeks, I want you to stop thinking about each run and station as its own little competition.

Start thinking about how they all work TOGETHER.

Because that changes how you train.
And it sure as shit changes how you race 🔥

56 DAYS. LOTS OF WORK STILL TO DO.

But plenty of time to get really fkn good at using the fitness you’re building.

Save this one and give the pacing drill a crack in your next session! 🩷

#HybridTraining #RaceDayPreparation #HybridPerformance #RunningPacing #BuildingPowerfulWomen

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No words, just so much love within these walls 🥹♥️

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If you’re asking your body to lift heavier, run further and keep showing up - then give it something to work with 🫶🏼

Fuelling your training gives you energy to put into the session.
Carbs help power the work, especially when the intensity picks up, while eating enough across the day supports recovery and adaptation.

Let’s be real, the goal is to actually benefit from all that effort you’re putting in.

If you’re starting sessions hungry, feeling flat halfway through or struggling to hold your usual pace/intensity, have a look at when you last ate. Food might be one piece of that puzzle.

And no, you don’t need a perfectly timed meal or an expensive pre-workout stack. Sometimes it’s toast and jam. Sometimes it’s a banana on the way to your 5:30am session.
Choose something that suits the time you’ve got and sits well in your stomach.

For longer or harder sessions, plan your fuel beforehand - and for longer efforts, carbs during training can help too.

What you eat before training matters, but that little snack still needs a whole day of adequate food behind it.

You don’t have to earn your food through exercise.
You’re allowed to eat to support the things you want your body to do 🩷

Save this for your next session & send it to your mate who runs on coffee and vibes x

#FuelYourTraining #WomensStrengthTraining #HybridTraining #RunningNutrition #FuelToPerform

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9 WEEKS OUT. 63 DAYS TO GO 👀🔥

Now can we PLEASE stop thinking that the only way to become a better runner is to make every run faster? 😂

Because one of the biggest mistakes I see when women start taking their running more seriously is trying to progress absolutely EVERYTHING at once.

More kms.
Faster intervals.
Longer runs.
Extra sessions.

All while still trying to lift heavy and have an actual fucking life.
And then wondering why their legs feel like concrete.

The goal of a good training block isn’t to see how much you can physically survive.

It’s to gradually build what your body can tolerate, recover from and eventually perform.

Sometimes progression looks like running further at the SAME easy effort.
Sometimes it’s holding more consistent splits.
Sometimes it’s completing an extra interval without your pace falling to shit.
And sometimes it’s repeating the exact same week because your body needs more time to adapt.

THAT STILL COUNTS.

Especially when you’re balancing running with strength + conditioning, we need to be smart about how much we’re asking from your body.

We’ve got 63 days until race day.
Plenty of time to keep building.
But only if we stop treating every week like we need to prove something.

Progress the work. Don’t just chase the exhaustion 🩷

Save this one for your next training block!

#HybridTraining #RunningTips #HybridAthlete #WomensRunning #LionessPerformance

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I think sometimes we confuse having high standards with making everything as hard as fucking possible.

Like if you’re really committed, surely you’ll never miss a session.
You’ll always hit your steps.
You’ll always meal prep.
You’ll never eat “off plan”
You’ll somehow execute your routine perfectly regardless of what else is happening in your life.

But I actually think there’s a different kind of discipline in knowing when to adjust WITHOUT completely abandoning yourself & beating yourself up x

Because anyone can follow their routine when motivation is high, work is cruisy and life isn’t throwing you 67 curve balls at once.

The real skill is knowing what to do when it isn’t.

Can you train twice instead of four times without deciding the week is ruined?
Can you grab a convenient meal instead of skipping lunch because you didn’t meal prep?
Can you enjoy dinner out without turning it into a 3 day “fuck it” bender?
Can you have a shit day and just go back to normal tomorrow?

THAT is the stuff I care about.

Because your goals don’t require you to be perfect for the next 6 weeks.

They require you to keep showing up for long enough that all those seemingly boring little choices actually have time to compound.

So no - adjusting the plan when life gets busy isn’t lowering your standards.
Sometimes it’s exactly how you maintain them.

Build a routine that works when you’re motivated.

But more importantly build one you know how to come back to when you’re not 🩷

#WomensFitness #StrengthTrainingForWomen #HealthyHabits #FitnessMindset #BuildingPowerfulWomen

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10 WEEKS OUT. 70 DAYS TO GO 👀🔥

And at this point in prep, I don’t necessarily want you asking:
“What else can I add?”

I want you asking:
“How well am I actually recovering from what I’m already doing?”

Because there is a BIG difference between training hard and just being fucking tired all the time 😂

You can have all the running, lifting and conditioning in your week but if everything is competing with everything else, eventually the quality of ALL of it starts to suffer.

Your interval session is shit because your legs are cooked from strength.
Your strength session is shit because yesterday’s “easy” run became a tempo.
Your conditioning is shit because you’ve trained hard four days straight.

And then you assume you need to get fitter soooo you add MORE.

See the problem? 😂🤷🏼‍♀️

Good programming isn’t just about choosing the right exercises or sessions.

It’s about understanding where they sit, what they’re asking from your body and what you need around them to actually adapt.

Sometimes the smartest thing you can do for your progress is push fucking HARD.

And sometimes it’s going for an easy jog, eating enough food and getting your ass to bed.

Both are important.

We’re officially 10 weeks from race day and this is where I want you getting really bloody good at respecting the PURPOSE of each session.

Hard days hard.
Easy days actually easy.
Recovery without guilt.
And enough consistency to stack another good week on top of the last.

Train hard enough to adapt. Recover enough to do it again 🩷

Save this carousel + use the examples when you’re planning out your training this week.

#HybridTraining #HybridAthlete #WomensStrengthTraining #RunningTraining #BuildingPowerfulWomen

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11 WEEKS OUT. 77 DAYS TO GOOO 👀

And if you’ve had ONE shit session and already started questioning your entire fitness level - this one’s for you 😂🫶🏼

One of the biggest skills I want athletes to learn during a training block has absolutely nothing to do with running faster or lifting heavier.

It’s learning how to zoom the fuck out.

Because you’re going to have days where everything clicks.
Your legs feel good. Your paces feel easy. The weights move beautifully and you walk away thinking you’re basically unstoppable.

And then three days later you’ll start your warm up and apparently have the cardiovascular fitness of a potato 🥔

Both can exist within a successful training block - trust me 🙃

Your body isn’t a machine.
Sleep, stress, fuelling, recovery, hormones, training fatigue and LIFE all influence what you’re capable of producing on any given day.
Which is why we don’t make dramatic conclusions from one workout.

We collect the data.
We look for trends.
We adjust when a pattern tells us something needs changing.
And otherwise?
We keep fucking showing up.

Our Lioness gals officially have week 1 of their 12 week prep under their belts, and right now I’m far more interested in how they’re moving through the entire block than whether every individual session looks perfect.

We’ve got 77 days to build this thing.
There will be bloody good days.
There will be bloody shit ones.
Neither defines your prep.

Zoom out. Trust the work. Keep building 🩷

#HybridTraining #HybridAthlete #RacePrep #WomensTraining #LionessPerformance

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12 WEEKS OUT. 84 DAYS. AND NOW THE REAL WORK STARTS 👀🔥

If you’re starting structured race prep around now, I know the temptation is to come absolutely FLYING out of the gates.

Motivation is high. Race day suddenly feels real. And you want to prove to yourself that you’re ready.

But here’s the thing…
You don’t need to be ready yet.
You need somewhere to build from.

Week 1 isn’t about seeing how badly you can bury yourself.
It’s about learning your paces. Understanding the intention behind your sessions. Establishing your starting point. Fuelling properly. Recovering. And beginning to stack the kind of weeks that actually move you forward.

Because nobody gives a fuck how fit you were 84 days out.
We’re interested in the athlete you become between now and race day.

And today is a pretty fkn exciting one over here because our Lioness gals officially begin their 12 Week Hybrid Performance Coaching today 🥹🩷

We’ve got women training with us online + at Lioness HQ, all starting from different places and working towards their own goals.

For the next 12 weeks we’re going to build.
We’re going to learn.
We’re going to get uncomfortable.
We’re probably going to swear a lot 😂

And we’re going to find out what these women are fucking capable of.

DAY ONE.
Let’s get to werrkkk 🫡🔥

#HybridTraining #HybridAthlete #RacePrep #WomensTraining #LionessPerformance

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Life’s been filled with many different personalities lately & I wouldn’t have it any other way 🥹🩵

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13 WEEKS UNTIL RACE DAY. 91 DAYS. 👀

And if you’re about to head into a structured training block, this week isn’t about squeezing in as much fitness as humanly possible before it starts 😂

It’s about getting your shit organised.

Because the best program in the world means fuck all if every Monday you look at it and think:
“Soooo… when exactly am I supposed to fit all of this in?”

Know where your training lives.
Know which sessions you’re protecting.
Know what can move when life inevitably does life things.

And probably most importantly - stop believing that a successful prep means executing every single week perfectly (it wont happen, trust me x)

You’ll have busy weeks. Shit sleep. Work stress. Social events. Sickness. Heavy legs. Sessions that don’t go to plan.

The goal isn’t perfection.
The goal is becoming really fucking good at adjusting without abandoning the whole thing.

For our Lioness gals, this is officially the FINAL WEEK before our 12-Week hybrid performance coaching kicks off on September 21st and I am SO fkn excited to get started 🥹🔥

This week we organise.
Next week WE WORK 🫡🩷

#HybridTraining #HybridAthlete #RacePrep #WomensTraining #LionessPerformance

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Going harder ≠ getting better at running.

And one of the easiest mistakes to make in an interval session is absolutely SENDING the first rep because you feel fresh then spending the rest of the session trying to survive the pace you just set yourself 😂

So instead of asking:

“How fast can I run this first rep?”

Start asking:

“What pace can I actually repeat?”

If you’ve got 6 x 1km on the program, we’d much rather see:

5:05 / 5:04 / 5:06 / 5:03 / 5:00 / 4:58

than:

4:45 / 4:52 / 5:03 / 5:14 / 5:26 / death 💀

The first example tells me you’ve understood the session, controlled your effort and still had another gear available when it was time to push.

The second tells me you accidentally turned rep one into a time trial 😂

And this matters because learning to pace yourself is a SKILL.

The more you practise it, the better you get at understanding:

✨ What different intensities actually feel like
✨ What pace you can sustain
✨ When to hold back
✨ When you can push
✨ How to keep working when fatigue starts creeping in

And if you’re training for a race, that shit matters.

Because adrenaline WILL make you want to go out faster than planned.

Other people WILL fly past you.

And your job isn’t to race them in the first 5 minutes.

Your job is to know your effort, trust your pacing and have something left when it actually matters.

So next interval session:

Start controlled.
Aim for consistent splits.
THEN earn the right to push.

Save this one before your next running session 🫡

#RunningTips #RunningTraining #HybridTraining #HybridAthlete #LionessPerformance

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