Our 5-Week Course for Sports People and Gym Users
Take on our challenge and learn how to better understand your body, improve your health, and fuel your training effectively. This course is designed to support your metabolism, boost your energy levels, and help you understand how to create and maintain healthy habits. You’ll also learn how to support your circadian rhythm while gaining practical insights into managing stress and optimising recovery
GRIT TO GREATNESS 5-WEEK CHALLENGE
Learn to work with your body, not against it!
Grit to Greatness is a scientific approach to improving your nutrition and health whilst busting some of those myths and poorly informed shortcuts that regularly do the rounds on social media. The course is led by Sport Scientist and experienced coach, Dr Lottie Miles who has a wealth of knowledge and experience in this area.
Over the five weeks we will help you set goals and create systems that are appropriate, achievable and supportive to your health, sports training and lifestyle and set you up for success for many years to come.
Nutrition for sport, training and performance forms the backbone of this challenge, but we'll also be diving into some related topics each week. These will all help you understand the full story and unlock elements of your health and metabolism that you've perhaps neglected or not fully understood in the past.
Week 1: Psychology Behind Making & Breaking Habits and Setting You Up For Success
Week 2: Metabolism & Eating for Metabolic Health
Week 3: Circadian Rhythms & Meal Timing
Week 4: Fuelling for Sport and Fitness Training
Week 5: Hormones, Stress (training) & Recovery Strategies
Each week we'll do a presentation on the topic to help you understand how these aspects impact your health and training. We'll have group discussions and explain some common misconceptions. We also run WhatsApp Support Group alongside the talks to share motivation, successes, mistakes and inspiration.
We run this challenge periodically at Grit and Grace Fitness, but we also offer this course as a set of in-person talks for sports clubs, gyms and other groups. If you would like to host a Grit to Greatness Challenge at your club, drop us a email.
Week 1: The Psychology of Healthy Habits
Week 1 focuses on the psychology of building healthy habits, revealing why long-term success come from systems, not willpower. By designing environments that make good choices easier and repeating tiny 1% improvements, athletes learn how every action becomes a vote for the healthier identity they’re building and the disciplined athlete they wish to become. Consistency, not perfection, is what drives real progress.
Week 2: Nutrition for Metabolic Health
Week 2 unpacks metabolism and metabolic health, showing why traditional dieting and attitudes to eating well often backfire. Hormones, food quality, sleep and inflammation all influence how the body burns or stores energy. Ultra-processed foods disrupt hunger signals like leptin and insulin, while whole foods, omega-3s, protein and quality fats support a faster, more responsive metabolism. Sustainable weight loss and good energy balance happens when the body is balanced — not deprived.
Week 3: Circadian Rhythms and Time Restricted Eating
Week 3 introduces circadian rhythm and time-restricted eating, demonstrating how when we eat, sleep and move, directly affects our health and energy levels. Keeping meals within an 8–12 hour window, reducing late-night light, getting morning sunlight and maintaining consistent sleep can dramatically improve fat burning, energy and hormone regulation — even without changing what you eat. Aligning your daily rhythm with your biology makes training easier, and weight loss feel far less effortful.
Week 4: Fuelling for Sport and Fitness
Week 4 outlines how smart nutrition boosts strength, energy, and training performance. It covers the role of macronutrients—e.g. protein for muscle repair and carbohydrates for high-intensity work—along with practical pre- and post-workout fuelling strategies. You’ll learn the importance of hydration, key micronutrients, and evidence-based supplements like creatine and omega-3s. The talk also highlights common pitfalls such as under-fuelling and fasted training, giving you clear, actionable principles to fuel well and train stronger.
Week 5: Stress, Hormones and Recovery
Week 5 helps you train and recover smarter, not harder. It covers the roles of key hormones such as Insulin, Cortisol, Adrenalin, and Growth Hormone, which have significant impact on your health and training. This session also dives into stress, and how controlling stressors will benefit your ability to recover. Understanding your hormone, stress and recovery balance will ensure long term sustainablily of your training and health goals.