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5 points podcast: Daily Summaries Delivered
by Laura Peerless
Weekly insights from a grassroots rugby player and online coach. Nutrition, Training and Mindset tips alongside rugby related yarns and banter
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- Yesterday21 min
Control the Controllables: How I Found the Silver Lining
In this episode, I'm talking about one of the hardest seasons of my rugby life.After 15 years of hard graft, Seaford Scarlets won our NC2 league and took promotion. But as they often say, pride comes before a fall, and over the summer we fell. Going from winning the league to having to drop out of competitive rugby this season has been heartbreaking.I share the Triple A Method I now use for difficult situations: accept, adjust and adapt. I talk about knowing when to leave it alone, looking for the opportunity in the situation and not the threat, and why we decided to focus this season on bringing the fun back.If you're dealing with an injury, not getting the game time you want, or you're new to the game and not sure where to start, please do reach out. I would love to know your stories. You can find me on Instagram @laurapeerlesscoaching or drop me an email nutrition@laurapeerless.co.uk
- 2 weeks ago16 min
The Only Number That Defines You Is the One on the Back of Your Shirt
The Only Number That Defines You Is the One on the Back of Your ShirtWhenever I launch the Peerless Pack, I get asked the same questions. What results can you guarantee? Will I lose X amount of kilos? Fit into a size 10? Score tries each game? My answer is always the same: these things are never guaranteed. Never, ever guaranteed.In this episode I get honest about why. As a teenager in the 90s, I grew up believing my worth was measured by being the smallest number possible. Into my late 20s and early 30s I tried everything: low carb, low fat, skipping meals, fat burners, 5am workouts, and telling myself I didn't like cake, chocolate or pudding. That was the biggest lie I ever told myself. I was in a disordered eating pattern under the guise of discipline, and I share how that cycle of restricting, overeating in secret and guilt kept me stuck.I also talk about what changed. Rugby showed me that one size does not fit all. Strength training helped me build a body that will last beyond my playing years. Getting qualified in nutrition helped me cut through the nonsense. But the biggest shift was my mindset: accepting that I may never have visible abs or be the fastest player on the pitch, and being absolutely fine with that.Rugby is unpredictable. Life is unpredictable. You can't control the way the ball bounces, but you can control your reaction to it. So stop thinking about the numbers and start focusing on the feeling. Knowing you've given your all. Knowing you could do it all again next week.The Peerless Pack starts on Monday 2 November and it's the last one of 2026. If you want to head into the colder, darker months with a plan and a process to keep you feeling good, the time is now.Email: nutrition@laurapeerless.co.uk Instagram: @laurapeerlesscoaching
- 3 weeks ago22 min
Am I Being Too Niche? Why I'm Flying the Flag for Older Women in Rugby
This one is a bit of a battle cry. When I started coaching I thought I had to be a fat loss coach, because that's what everyone else was doing. It took a few attempts to find where I actually belonged, and it turns out it's with you: the women in their late 30s, 40s, 50s and 60s who are still pulling on their boots every week.In this episode I talk about why I worried that adding an age bracket to an already niche business was a bridge too far, and why the opposite has turned out to be true. I share my own story of coming off hormonal contraception in my early 30s and wondering whether my perimenopause started earlier than I realised. I talk about the training programme I paid for that expected me to train twice a week, lift three times, sprint and play, and left me wondering where the rest of my life was supposed to fit. I also talk about what it's meant to step back from NC1 this season and play for the love of it.If you've ever woken up on a Monday after a full game, sore for days, trying to get the kids to school and yourself to work while making sure you're eating properly, this episode is for you.The next phase of the Peerless Pack starts on 2nd November. You get six weeks of gym training through my app, simple nutrition and habit guidance, and a WhatsApp community full of proper rugby spirit. There are a couple of early bird spaces left at £79 instead of £99. DM me PACK on Instagram at @laurapeerlesscoaching or email nutrition@laurapeerless.co.uk.
- 4 weeks ago45 min
Mindset & Momentum: Unlocking Sports Psychology with Tiggy
This week I’m joined by sports psychologist Tiggy Teare as we explore the mental side of performance, resilience, and personal growth. Drawing from experience working with PWR winners Saracens, Tiggy breaks down actionable strategies to overcome fear, manage performance anxiety, and reframe failure. Whether you're an athlete navigating injury, tackling self-doubt, or aiming for consistent progress through controllable goals, this episode offers practical mental tips to elevate your game on and off the field.
- Oct 6, 202616 min
Nailing the Basics But Going Nowhere? Listen to this before you quit
In this quick episode, I'm talking about what to do when you're nailing the basics, getting your strength and rugby training in, working on your mindset, but you still feel like you're getting nowhere.Whether you're perimenopausal like me, struggle with confidence, or find that work and life always seem to get in the way, it can feel like you're doing enough without seeing any progress. So I'm sharing four questions to ask yourself to help steer you in the right direction:Have you tried it for long enough?Have you actually been doing what you said you'd do, or are you kidding yourself?Are you focusing your efforts in the right place?Are you giving yourself the best possible chance of success, with the right environment and the right people around you?I also share my own history of chasing quick fixes, the sofa habit that was quietly sabotaging my business, and why I believe every woman has the ability to be the best rugby player she can possibly be.This is the last call for the October Peerless Pack. Doors won't open again until early November, and that will be the last intake before Christmas. If this episode has got you thinking, drop me a message and let's see if we're a good fit.Find me on Instagram at @laurapeerlesscoaching or email nutrition@laurapeerless.co.uk
- Oct 1, 202622 min
I Became a Fat Loss Coach Because It Felt Safe
I took the money and ran. Fifteen years in commercial banking, a redundancy payout, and the push I needed to finally do something with the two qualifications I'd been sitting on. This week I'm telling the story I've been keeping in the bank for a few weeks: why I built my business around fat loss coaching because it felt safe, not because it was me, the real reason I wore a scrum cap for years that had nothing to do with injury, and what hitting my 2000th Instagram post taught me about the difference between the person who started this and the one posting now.If any of this sounds like your own story, the Peerless Pack starts this Sunday, 4th October, contact me via @laurapeerlesscoaching on instagram to get in before doors close.
- Sep 24, 202630 min
Stop the World, I Want to Get Off: My Tight 5 Reset for when the shit hits the fan
I took a week off social media and came back to a very strange week in women's sport. I share my take on the Sydney Sweeney ad debate, a HYROX moment that made me weirdly grateful for grassroots rugby mud, and why I think the Red Roses drawing with Canada might be no bad thing.Then I get honest. The last few weeks have been hard. I've lost a bit of my mojo, I probably won't be playing competitive rugby this season, and my HRT hasn't fully kicked in yet. So I walk you through exactly what I do when life starts lifing: my Tight 5 Method. Five pillars that keep you stable, like the tight five in a scrum, even when you're only moving forward by inches.In this episode I cover plants and protein (the only nutrition rule you need on a bad week), daily movement that has nothing to do with the gym or rugby training, how I get my fluids in when I can't stand tap water, why I use a 6 to 8 hour sleep range, and my three mindset rules: imperfect action, never miss twice, and unconditional permission with the F*ck Yes test.The next phase of the Peerless Pack starts on 4th October and runs for six weeks. If you play grassroots rugby, whether you're six months in or fifteen seasons deep, and you want to keep playing the game you love for as long as you can, DM me PACK on Instagram @laurapeerlesscoaching or email nutrition@laurapeerless.co.uk.
- Sep 17, 202620 min
Feel the fear and do it anyway
Feel the fear and do it anyway. That's been my mantra since I first left my job as a banker to start my own business, and it's the whole reason I'm sitting down to record this one today, adrenaline and all.This week I'm talking about fear — the kind that talks you out of a heavy squat session, the kind that stops a 46 year old touch rugby player from ever trying contact, and the kind I felt hanging off a bouldering wall on bank holiday Monday, absolutely certain I couldn't do the next hold.I get into why I nearly skipped leg day, the message from a follower asking if she was too old to switch from touch to contact, my own story of nearly never playing rugby at all, and why doing one scary thing always seems to lead you looking for the next one.If you're sat on the fence about something right now, whether that's your first contact session, your first competition, or just showing up when you don't feel ready, this one's for you.Come find me on Instagram @laurapeerlesscoaching or drop me an email at nutrition@laurapeerless.co.uk if this lands with you and you want a nudge in the right direction.
About 5 points podcast
Weekly insights from a grassroots rugby player and online coach. Nutrition, Training and Mindset tips alongside rugby related yarns and banter
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