5 points podcast

I recently completed a 4-week fat loss experiment not extreme dieting, just being intentional with my food while still showing up to rugby, gym, and life. In this episode, I share the lessons I learned about myself: the importance of planning, old habits creeping back, my love for food, why meal structure matters, and why even someone like me still struggles.If you’re a rugby player wanting to lose fat without sacrificing performance or enjoyment, this episode is for you. Real talk, real mistakes, and real tips all from someone who’s been there.

This week on The Five Points Podcast, I’m taking you behind the scenes of my current fat loss phase.I’m in the middle of building up to a big game, carb loading strategically, expecting the scale to spike (because glycogen, not body fat 🙃)… and focusing on performance first.But this episode isn’t about calories, macros or training plans.It’s about the five non-negotiable systems I use to stay consistent — especially when motivation dips, hormones are doing their thing, and procrastination is calling my name.Inside this episode: • Why I get my clients to weigh in daily (and why it’s NOT about the number) • How a simple morning routine changes how you show up • The power of doing one hard thing a day • Habit stacking & “deal making” (yes, coffee is involved) • Movement snacks and why what you do outside the gym matters mostIf you’re a rugby player who wants to feel stronger, leaner, more confident and more in control — without obsessing over food — this one’s for you.Because fat loss isn’t about perfection.It’s about systems.Want some help or know more follow me @laurapeerlesscoaching or nutrition@laurapeerless.co.uk

In this episode I’m joined by Georgia Donati Clark “The Female Parkour Coach” to discuss training specifically for the sport you love. What’s useful, what’s overrated, and how to build a body that’s strong, fast, and resilient without overthinking every session.This is a grounded, coach-led chat for rugby lovers who care about long-term performance, not viral workouts.

Do you actually want a snack… or is something else going on?In this episode, I break down evening snacking for rugby players — when it’s absolutely fine, when it might be a sign that something’s off, and how to tell the difference. I talk you through the five questions I ask myself (and my clients) when the inner fridge rummager appears, including whether you’re fuelling enough during the day, how balanced your meals really are, and how stress, boredom, and emotions can drive snacking.I also cover how your menstrual cycle can impact hunger and cravings, and why sometimes eating more is actually the right call. This is practical, realistic nutrition advice with zero judgement — just better awareness, better fuelling, and better performance on and off the pitch.

In this episode of The Five Points Podcast, I dive into a question that’s been popping up more and more lately: can AI really replace a coach or personal trainer?After being sent a reel about an AI-powered “PT mirror” promising workouts, motivation, form checks and encouragement for £1,000, I started reflecting on where technology fits into training – and where it seriously falls short. I talk openly about my own use of AI as a tool for creativity and organisation, but also why I believe it will never replace real human coaching.Across my five points, I break down: • Why experience and evidence-based coaching can’t be replicated by algorithms • The importance of empathy, nuance, and actually knowing the person you’re coaching • Why human connection, community, and banter matter more than ever • The difference between reminders and real accountability • And why who I am as a coach – my lived rugby experience, personality, and understanding of the game, can’t be replaced by techThis episode is especially for rugby players who are juggling long hours, niggles, motivation dips, and big performance goals. If you’ve ever wondered whether AI training plans or shiny new fitness tech are the answer, this is your food for thought.If you’re looking for proper support, real accountability, and a coaching environment built around rugby, community, and lifting each other up, I work one-to-one and run a group coaching programme called The Peerless Pack.You can contact me at nutrition@laurapeerless.co.uk or find me on Instagram @laurapeerlesscoaching.

Welcome to the first episode of The Five Points Podcast for 2026! In this episode, I’m sharing the five words that will guide how I show up this year — in rugby, coaching, and life. From intent and clarity to structure, fun, and community, these aren’t just words, they’re action points to help you move forward, feel your best, and enjoy the journey. Whether you’re a rugby player, a coach, or just looking to set yourself up for an intentional year, this episode is for you.Find me: @laurapeerlesscoaching or email nutrition@laurapeerless.co.ukGoal setting form: https://forms.gle/1pAGRX9ypmPoXTCJA

On the final episode of 2025, I reflect on a year of growth, challenges, and lessons learned both on and off the rugby field. I share the five key things I quit in 2025 to become a better coach, teammate, and person: 1. Saying yes to everything 2. Focusing only on the tryline and ignoring the phases in between 3. Overcomplicating and overthinking 4. Procrastination and avoidance 5. Looking at the opposition and the sidelinesI explore how simplifying my approach, embracing imperfect action, and focusing on what truly matters can help you thrive in rugby, business, and life. Tune in for practical insights, mindset shifts, and a little end-of-year reflection to inspire your 2026. In need of support or just want a chat - find me on instagram @laurapeerlesscoaching or email nutrition@laurapeerless.co.uk

Christmas can feel like the official pause button on training… but does it have to be?In this episode of The Five Points Podcast, I share a real-life, no-pressure take on how I’m approaching training, movement and routine over the festive period — and why “parking it till January” often makes January feel ten times harder.From dark evenings, cold pitches and Christmas indulgence, to why something is always better than nothing, this episode covers: • Why keeping some routine over Christmas helps January feel easier • How movement boosts your mood (even when motivation is low) • Making the most of extra time off to build simple habits • Why consistency beats perfection every single time • How walking, NEAT and everyday movement really add upThis isn’t about smashing PBs or being rigid — it’s about doing enough, staying connected to habits that make you feel good, and setting yourself up for a strong start to 2026.🎧 Listen in, have a think about what movement could look like for you over the next couple of weeks, and remember: every rep still counts.📩 Need support?Find me on Instagram @laurapeerlesscoachingor email nutrition@laurapeerless.co.uk

Christmas is two weeks away and the festive chaos is officially here — the food, the drinks, the parties, the dark mornings, and the fading motivation. If you’re someone still pushing toward performance or body composition goals, this time of year can feel like a minefield.In today’s episode, I’m sharing five powerful mindset shifts to help you avoid hitting the “f**k it button” this Christmas. We talk about: • Why the scales spike after Christmas (and why it’s NOT body fat) • How your reaction does more damage than the food itself • The power of going into social events with intent • Owning your choices instead of spiralling into guilt • Remembering that it’s just one meal, one day, one week — not your whole journeyIf you struggle with all-or-nothing thinking, holiday overeating, guilt, or feeling like you have to start again every January, this one’s for you.I also share a few real coaching examples, some festive rambling, and why intent is as important in life as it is on the rugby pitch.If anything in this episode resonates, reach out — I’m always here to help.Find me on Instagram at @laurapeerlesscoaching or email nutrition@laurapeerless.co.uk

Team socials are the heartbeat of any rugby club — but they can also be the thing that derails your training, your recovery, and your Sunday morning game if you’re not careful.In this episode, recorded on the way to a cup game, I break down five practical, no-nonsense strategies for enjoying a rugby night out without ending up blitzed, dehydrated, or drowning in beer fear the next day.We cover: • How to prep smartly before a social • Choosing quality over quantity with your drinks • Eating, hydrating, and pacing yourself like an athlete • Setting up your post-night-out care package • And how to handle the morning after without guilt or self-punishmentIf you want to enjoy the fun, connection, and chaos of rugby socials and still feel human the day after, this one’s for you.I also share details about the last 1:1 coaching space I have available for December for players who want support with balancing rugby, training, and life. For more details contact me @laurapeerlesscoachingTune in, take notes, and enjoy your socials without sabotaging your performance.

Black Friday is everywhere… but I’m not joining the bandwagon — and here’s why.In this episode of The Five Points Podcast, I break down five reasons why I don’t discount my coaching and why investing in yourself properly is far more valuable than chasing a deal. From tailored one-to-one coaching to staying accountable, avoiding wasted money, and keeping both of us fully invested, I explain why true progress comes from focus, commitment, and a strategy that actually works for your life and your rugby.Whether you’re struggling with winter motivation, injury, or performance goals, this episode will give you clarity on why full-value coaching beats a bargain every time — and how it can help you perform at your best on and off the pitch.Tune in, get inspired, and start thinking about your rugby goals in a whole new way.Contact me @laurapeerlesscoaching

In this special guest episode of The Five Points Podcast, we dive into the real physical and emotional demands of women’s rugby — and the strength, structure, and community needed to thrive through it.Jem joins us to break down why strength training is a genuine game-changer for female players, how her Strong Girl Club is helping women rebuild confidence (and core strength!) after childbirth, and why structured recovery is not a day off — it’s the key to longevity.We explore burnout, identity after retirement, and the lack of grassroots support that leaves so many players struggling without the right rehab or guidance. Plus, we reflect on the milestone 2025 Women’s Rugby World Cup and how it shifted the entire landscape for the next generation.Whether you’re a forward who wakes up with a sore neck every Monday, a player navigating PCOS or chronic inflammation, or someone finding their place in rugby again — this episode is packed with honesty, practical advice, and the 1% wins that make all the difference.Listen in for strength, stories, and the mindset to carry you far beyond the pitch.

This week, I’m doing something that doesn’t come naturally — talking about myself!In this episode, I share my journey from avoiding PE and struggling with food and confidence, to becoming a women’s rugby coach who’s passionate about helping players feel strong, confident, and capable on and off the pitch.You’ll hear:🏉 How I fell in love with rugby later in life (and why that matters)💪 The lessons I learned about strength, mindset, and fuelling properly🔥 Why I built the Peerless Pack and what makes it different👯‍♀️ What you can expect if you join the next roundIt’s raw, honest, and a reminder that sometimes we’ve got to celebrate our wins and own what we’re good at.🎧 Tune in if you want to know what makes my coaching approach different — and right for you.

This week, we’re talking all things recovery — the most overlooked part of performance for so many rugby players.From what you eat after a game, to how you sleep, manage stress, and balance it all between training and real life — I’m breaking down the five pillars of recovery that will help you feel stronger, move better, and bounce back quicker.We’ll cover:🏉 Why food (and enough of it) matters more than supplements😴 How sleep, rest, and routine make or break your performance🧘‍♀️ The truth about cortisol, inflammation, and managing stress💆‍♀️ When to use things like massage, ice baths, and creatine💪 How to set yourself up for back-to-back games feeling your bestIf you’ve ever woken up on a Monday feeling like you’ve been hit by the rugby bus — this one’s for you.🎧 Tune in, take notes, and start recovering like you mean it.Contact me: @laurapeerlesscoaching nutrition@laurapeerless.co.uk

In this episode of The Five Points Podcast, I pull back the curtain on what makes my coaching so effective — the five key methods that help rugby players (and everyday athletes) feel stronger, fitter, and more balanced on and off the pitch.From the “Tight 5” fundamentals to the mindset work that keeps players performing under pressure, I share the strategies I use with my clients to build consistency, confidence, and results that last. Whether you’re in-season, rehabbing, or just trying to find your spark again, these rugby-inspired lessons will help you get back on the front foot.Sign up for The Peerless Pack - https://sites.google.com/laurapeerless.co.uk/thepeerlesspack/home?fbclid=PARlRTSANpQ3BleHRuA2FlbQIxMAABpxxdSRLGtODfSOxgHu2rclPEQOQFPlpSAZoGL4D_1a70wSfockJe0DzJlcT__aem_cevp9vZ1nYOu-4JXVd98rA

Ever found yourself reaching for chocolate, crisps, or biscuits after a tough day — even when you’re not hungry? In this episode, I share my personal story of comfort eating (and my long-standing love affair with Pringles) and the five practical steps I use with clients to break the cycle.From understanding why you reach for food to finding new ways to cope with stress, this episode is all about bringing self-awareness, compassion, and balance back to your eating habits — without guilt or restriction.If you’re ready to feel more in control of your food choices and your mindset, this one’s for you

From protein bars to processed foods — here’s why Joe Wicks’ latest doc had me ready to tackle him into next week (and what rugby players can learn from it)

After 12 years of playing rugby, I’ve learned a lot more than just how to tackle, ruck, and scrum. In this episode of The Five Points Podcast, I share five big lessons the game has taught me—about resilience, imperfect action, adapting to challenges, finding joy, celebrating women athletes, and never giving up. Whether you’re chasing rugby goals, fitness goals, or just trying to juggle life with sport, these principles carry over far beyond the pitch.

If you want to feel stronger, faster, and more powerful on the pitch – this episode is for you. 💪🏉I’m sharing the 5 key lessons I wish I’d known when I first started playing rugby:1️⃣ Why building muscle comes before speed & power2️⃣ How to fuel your body for training, recovery, and confidence3️⃣ The role of rest as the unsung hero of performance4️⃣ Why consistency beats perfection every time5️⃣ And the simple mindset shift that changed everything for me: JFDI (just do it!)Whether you’re brand new to rugby or chasing your next level, these are the principles that will help you grow, perform, and love the game even more.🎙️ Listen in, take notes, and let me know which point hits home for you

Ever wondered how some people just have it together in the mornings? Spoiler alert: I used to be the complete opposite. Late out the door, running on caffeine, and leaving chaos behind me (literally—once I left the hot tap running all day 🙃).In this episode, I’m sharing 5 real-life, totally doable tips that helped me go from morning mess to morning magic.Whether you’re juggling kids, a business, shift work—or just want to stop hitting snooze—this one’s for you.And if you need help building a routine that actually works for your life, you know where to find me 👇🎧 Listen now on your fave podcast app📩 DM me or email nutrition@lawless.co.uk to chat about coaching📍 Local to Seaford? Pop into Whittfit Gym and say hi!