#TeamGrit

Engine over ego 💨 Truth is I’ve avoided this kind of training for years Not because I couldn’t But because I didn’t want to feel uncomfortable That changes now‼️ 5 weeks work…..

SWEAT ENGINE Consistent work efforts. Pacing, the focus

10/52 🥹⛅️🏃🏼‍♀️ Another week in the books. 12 sessions, 55km’s of running banked. This week’s sim especially gave me the confidence I’d been missing and reminded me why we trust the process. Locked in to these final couple of weeks before we send it. Last final big week… let’s get after it 🫡

Standard is the standard. And we don’t lower it. 💯 #commit #overcome #conquer

My training isn’t perfect - but it’s real, and it’s mine. With coaching, rugby, Arise, and everything else life throws in, my own training has to fit around the chaos. Some weeks I’m flying, some weeks I’m squeezing in 30 minutes where I can… and honestly, that’s just real life. Right now, my training looks like: 🏋️‍♀️ sessions that focus on feeling strong, not chasing numbers 💪 moving my body in ways that support my coaching and rugby 🙏 choosing consistency over intensity 🥹 giving myself grace when the week gets busy Some days I’m lifting heavy, some days it’s a quick conditioning piece, and some days it’s just getting outside for fresh air. I’m not trying to be perfect - I’m trying to stay connected to myself 👋 And the truth is… training is where I reset. It’s where I breathe. It’s where I remember that I’m a person too, not just a coach. If your training looks a little messy or unpredictable right now, you’re not alone 🤝 Progress doesn’t need to be perfect - it just needs to be yours. #Arise #Training #Coaching #Balancing

Consistency, not perfection 🙌 Before my little princess arrived, I was training 10–12 hours a week preparing for @athx_games finals. Now training looks a little different. Around 5–6 hours per week: • 2 x full body strength and hypertrophy • 1 x run intervals • 1 x erg intervals Anything else is a bonus 🙌 The goal hasn’t changed. ATHX was the test, not the goal. The goal is simple. Become fitter and stronger than my last training block. With fewer training hours for now, I get to focus on being the best dad I can be to my girls, the best partner to my fiancée, being there for my friends, and continuing to grow as a coach ❤️ Come June, we start @athx_games prep again ready to have a proper crack with @coachjacindabrass 😎 . . . Need help structuring your training? DM me and I’ll point you in the right direction.

It was never just training.

Set backs are part of the journey. Injuries, missed races, mental battles, tough sessions, bad sessions. Suck it up buttercup. 🧁 she’ll be back One step at a time and always #BackedByTheBest @biogen_sa ❤️‍🔥

This is one of the biggest announcements I’ll do for this year. It has been 3 years in the making. 2026 is the year I promised myself to do hard things, to challenge myself and see what I am capable of. So I’m officially announcing that I will taking on the @athx_games in Liverpool in October. It is one of the best competitions around, I’ve met some amazing people who I now consider friends along the way as well and I feel it’s the right time to make that step up and challenge myself as an athlete. Big thank you to my Dad, my sis, my mister Gareth and my close family and friends (You know who you are) for always being there, supporting me, guiding me and believing in me. I love you all so much. Another big thank you as to go to the @hwpotraining familia and my coach @jakemarconi for always supporting me, encouraging me and trusting in my abilities. I’d have never had the confidence to do this without you. I love being part of this family, loving Strong 2.0 and I know I’m getting better everyday. Also big shout out to my awesome friend and physio @clare.sanchezsportsmassage. Clare always looks after us, keeps me fighting fit, has a heart of gold, tells me how it is with my best interests in mind and is one of my biggest supporters. Thanks for all that you do! While I’m scared shitless, I’m gonna do it anyways and I’ll finish what I started. Let’s go team Jones! Hard work will pay off! #hwpo #athx #athxgames #liverpool

Putting in the hard yards 💪💪💪

There are moments in sport when you’re pushing to your limits and your body is telling you to stop. That’s the moment to lean into the discomfort. Because the truth is, you’re capable of far more than you think. Your body rarely gives up first. It’s your mind does. If you can push just a little further, even 1% more each time, you begin to redefine your limits. And that’s where champions are made.

Huge weekend for the TNT crew in Glasgow! 🔥 The team absolutely smashed it every single one of them ran PBs, with Nic and Matt just narrowly missing out on an age group podium. These amazing humans put in the work week in, week out, balancing training with busy lives and still showing up ready to give it everything. The commitment, discipline, and sacrifices they make don’t go unnoticed, and we couldn’t be prouder of every one of them. You’re an inspiration to so many, no excuses, just results. 👊 Massive congratulations, team. Well deserved! 🖤💪