AbrasiVe fitness

THURSDAY TED TALK 🗣️ most people think performance is about doing more

More training, discipline, sacrifice, suffering. Most picture when they think of hard work it’s someone keeled over a hard workout.

What I’ve realised is that high performance is often about seeing more clearly

➡️ seeing your failures as feedback rather than evidence to invalidate your ability

➡️ seeing the difference between genuine limitations and limiting beliefs that you’ve repeated so often it feels like a fact

➡️ seeing problems you know about and having humility to look for the ones you don’t know

➡️ being honest about whether you’re climbing the right wall and on the right path to achieve the right things

Heading further into the season…the goal shouldn’t be to have a perfect season

Save this carousel.. to make sure this season is better than the last

REVERSE ENGINEERED PODIUM RESULTS THAT SPEAK TO EACH LEVEL OF ATHLETE AND THE PROCESS.

Our method and programme is built for athletes who want more from their training whether that’s chasing a podium, breaking a PB, stepping up to Pro, or simply becoming a stronger, more efficient and more capable athlete.

We combine structured strength, running, conditioning and race-specific training to give athletes a clear path to progress with the coaching, accountability and programming to execute it.

This is just the first weekend of many this season and it’s started off with a bang 🚀 successful B races to kick us off

And the results come in different forms:

🏆 ALLY PAL | SPT - Top 10 at HYROX Washington in Pro Doubles

⚡ Desi Scott a An 8-minute solo PB after making her Mixed Doubles debut

🏃‍♀️ Kayla Quinlan - A new 10K PB

🥇 .musa - 1st Place at Athlete Day in her prep for fittest in the city

🔥 Charli 💫 Top 50 women’s solo ranking in Tenerife, 30 degree venue

🥈 Beth McColgan & Niamh McLaren - first comp podium/ 2nd Place at Athlete Day

💪 𝗧𝗲𝗿𝗲𝘀𝗮 ☻ - Pro Doubles Debut at TRYKA

🥉 shannonbrady__ - 3rd Place at Athlete Day

Different athletes. Different starting points. Different goals.

But the same principles: structured training, consistent ex*****on and a programme built to make you better.

That’s what we emphasise .

Because success isn’t one finish time or one podium. It’s progress you can measure and performance you can repeat. and most importantly relative to the athlete.

If you’re ready to take your training seriously and want a programme built around where you want to go next, DM VANESSA | ONLINE PERFORMANCE COACH | ATHLETE “COACHING” and let’s map out the season for free!

September same s*x doubles send this Sunday morning

6 female pairs 6 male pairs head to head nice little tickle

Thank you Hookgrip Fitness HGF for letting us host

45 mins
15 mins max cal assault bike (every 3 mins 20 synchro burpees)
15 mins max cal ski (every 3 mins 200m run)
15 mins max cal row (every 3 mins 20 box overs YGIG)

MALE
🥇 Red On Gym (H + L) 636 cals
🥈 Hookgrip Fitness HGF (A + H) 597 cals
🥉 (S + A) 595 cals

FEMALE
🥇 VANESSA | ONLINE PERFORMANCE COACH | ATHLETE (V + C) 441 cals
🥈 ULTIMATE ATHLETE ECOSYSTEM | CLASSES, CAMPS & EVENTS (B + N) 419 cals
🥉 shannonbrady__ _caitj0nes_ 349 cals

See you all next month for FNL mixed fours 😘

Cutesy little session early this Saturday morning with Lauren🤍

2 rounds
1km run into 1km ski (125m each)

2 rounds
1km run into 100m burpees (Lauren starts, I finish)
1km run into 120m lunges (I start, Lauren finishes)

150 wall balls YGIG at 6kg

1km row (Lauren starts, I finish) into 4 x 50m sled pull

Thank you Mission Training Club - Bury for having us, unreal space to train. Needed a set up that could facilitate Ben Sutherland’s nasty sets and practice our transitions smoothly

Some more big sister advice 💅

3 days into September, MCR Hyrox tickets went out yesterday and races start this weekend… all sorts going on

So swipe to see what’s held me back before and what I see holding people back over and over again

As much as you want to give yourself a ‘fresh start’ in September, it’s more about finding consistency and sustainability, so before you decide to start again

Read this carousel. Save it and come back when you need a reminder

You don’t need to do more, you need to do what actually works consistently

Wearing A-GAME

Save and Follow VANESSA | ONLINE PERFORMANCE COACH | ATHLETE for more tips 🔑

Learn from my mistakes, saves you a lot of time and effort

And there’s a reason I’m showing you this.

Over the last how many years in sportc I’ve learned that performance isn’t built by doing everything perfectly.

It’s built by having the right systems in place, consistently.

I found a photo of me 3 years ago, I competed well, but my approach was pretty w***y nilly. I ate for convenience.
Meal deals. Whatever was easy.
Training was mostly classes without much structure.

The thing is, convenience is a habit.

So is discipline.
So is your attitude towards food.
So is consistency.

None of these things are fixed traits.

You build them.

And once I understood that, my approach completely changed.

Now I track my meals, training, HR, sleep and recovery because I know exactly what I’m trying to achieve.

I’m currently training towards my 5th World Championship next year and my first Olympic snowboard cross off season.

At this level, you can’t rely on motivation.

You need structure.

And you need to make the right things easy.

I have a coach as well as being a coach, with the right tools and benchmarks to evaluate each training session/ week. Monitor fatigue levels because sleep, stress, training, food, recovery demand is one part of your system.

I also use ScranDiggity_MealPrep . When training is demanding and time is limited, having good food ready to go removes one of the easiest opportunities to fall back into old habits.

Because ultimately another part is:

Attitude + habits + consistency + structure = a bulletproof system.

You don’t need to be perfect.

You need a system that still works when you’re tired, busy, travelling, training hard or simply can’t be bothered.

And that’s the difference between training hard and actually training for performance.

September starts tomorrow, which means a new season begins very soon, I have 6 athletes at Hyrox Tenerife, Oslo and then racing myself v soon!!!

I’ve now completed 4 HYROX Official race seasons (2023-2026) and qualified for Worlds every season, and I’m heading into my 5th season.

There are 5 things I’ll be taking with me into another season
(SAVE and Flip through the slide)

One thing I ask myself and our athletes 🧠

𝗗𝗼 𝗺𝘆 𝘀𝘆𝘀𝘁𝗲𝗺𝘀 𝗯𝗿𝗶𝗱𝗴𝗲 𝘁𝗵𝗲 𝗴𝗮𝗽 𝗯𝗲𝘁𝘄𝗲𝗲𝗻 𝘄𝗵𝗲𝗿𝗲 𝗜 𝗮𝗺 𝗻𝗼𝘄 𝗮𝗻𝗱 𝘄𝗵𝗲𝗿𝗲 𝗜 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗯𝗲 𝗮𝘁 𝘁𝗵𝗲 𝗲𝗻𝗱 𝗼𝗳 𝘁𝗵𝗲 𝘀𝗲𝗮𝘀𝗼𝗻?

If they don’t, something needs to change.

Because the season is a cycle:

Set the goal.
Build the system.
Execute.
Review.
Adapt.
Repeat.

Don’t just hope this is the season you perform.

Build the system that actually gets you to your goals 🚀

Got some big goals this season?

If you want to make sure you’ve got the right systems in place to bridge the gap between where you are now and where you want to be, DM me “SYSTEMS” and I’ll send you our free performance resources we’ve used to get over 50+ podiums

WHAT A WEEK ☀️

Last week of the summer heading into September, officially starting the Hyrox season very soon ⏳

wanted to firstly thank IN8TE for inviting me to training camp in Alicante, a week of solid training, testing out the technical race kit and being the female lead of the race team, an absolute blast coaching some elite athletes and training alongside them

Flight back Friday morning and straight into training with TORR Elite SBX Team two days which has been phenomenal learning under the best in the world and excited for pre season next year

Training camp and snowboard cross assessment done

However all eyes now on the HYROX Official season, letting the body recover well before getting back out there

An unreal training week heading into September

MON AM pre flight - 60 mins easy stair master // 10 rounds min 1 - 15 cal bike erg, min 2 - 15 burpees, min 3 - 15 wall balls
45 min echo bike

TUE AM - 4.5km sea swim // PM - 3 x 3km threshold

WED double threshold - AM coaching the IN8TE athletes - 8 rounds min 1 - 15 cal ski min 2 - max burpees min 3 - 15 cal row min 4 - max wall balls min 5 - rest
PM - 1 min work 15s rest x 8 HRX Alicante
A. Ski & wall balls B. Row & lunges C. BBJ & sled pull D. run & sled push

THUR - full rest day
FRI - 5 miles easy off the ✈️ into 3 hours basic skills 🏂
SAT - AM 60 mins stair master + 45 min elliptical //PM - 3 hours advanced turns + jumps 🏂

SUN - 75 mins AM compromised running heavy at PHASE SEVEN good to be in the mix with some savages, chasing bellamxrcer this morning

PM - 10 rounds zone 2 - 30 cal row, 20 cal ski, 10 cal assault bike

Really focusing on recovering properly and quality work 🔑

Excited for the last third of the year 🤭

DAY 1 of IN8TE CAMP

AM - swim BENON back forth lol more than an Ironman distance swim

4.5km swim 1:28 mins

PM - 3 x 3km run on trail (progressive, race pace, match second rep) 3 mins rest in 30 degree heat

Big training load according to my COROS UK and another one incoming tomorrow

AM + PM - Hyrox thresholds and a 3 hour product shoot as the female lead for IN8TE

Sun-kissed, sweaty and solid work ☀️

Week 2 of 16 for the PEAK 16 Coaching Team and instead of telling you how good this programme is, we’ll let the people doing it tell you with their own feedback

Feeling faster 🏃‍♀️ stronger 🏋️‍♀️ leaner 🚀 more direction 🔑

That’s what PEAK 16 is about.

Not a quick fix.
Not another random training plan.
Not 16 weeks of guessing what you should be doing.

And an ideal reset after the summer ☀️

It’s a complete 16-week blueprint built around strength, running, conditioning and nutrition giving you the structure to become fitter, stronger and leaner without having to choose between lifting heavy and running well.

🏋️ 96 structured workouts
🏃 Hybrid strength + running training
🍚 High-carb day guidance
📊 Macro blueprint
📅 All 16 weeks delivered from day one
💰 A low-cost way to follow the programme at your own pace

And after selling out our August launch, we’re now opening the September intake.

This will be our FINAL PEAK 16 intake of 2026.

You don’t need to wait for a new week.
You don’t need to wait for Monday.
And you don’t need to do it perfectly.

You just need to ACTUALLY START.

September is open.

DM VANESSA | ONLINE PERFORMANCE COACH | ATHLETE with ‘PEAK’ and we’ll send you the details