What does it take to reach our full potential? According to South East Technological University (SETU) researcher and professional rugby performance coach Dr Peter Francis, developing emotional fitness can be just as important as building physical strength.
In his new book, Cross Fit for the Mind, Dr Francis explores how resilience, self-motivation and the willingness to embrace unfamiliar experiences can contribute to personal and professional growth.
The book is the culmination of a seven-year personal experiment in which Dr Francis deliberately sought out people, places and situations that challenged his thinking and pushed him beyond his comfort zone.
Drawing on the lessons learned, Cross Fit for the Mind features 52 concise, one-page lessons, each accompanied by a question or practical action encouraging readers to challenge themselves, develop new perspectives and put their learning into practice.
Developing the whole person
When we talk about performance, we often focus on physical fitness, but emotional fitness is equally important."
Dr Peter Francis
Dr Francis is Director of the EVOLVE Research Group at SETU and a performance coach with professional rugby league club Warrington Wolves. With more than 15 years' experience working with athletes at amateur, European, World and Olympic levels, his career has given him an insight into the factors that influence human performance.
His approach to performance coaching extends beyond physical conditioning, recognising the importance of supporting the whole person, including their emotional wellbeing, motivation, confidence and ability to respond to adversity.
"When we talk about performance, we often focus on physical fitness, but emotional fitness is equally important," Dr Francis explained.
"Whether you're working with a professional athlete, a PhD researcher or a young person finding their way in life, the ability to respond to setbacks, stay motivated and keep going when things become difficult is fundamental to personal growth. We need to help young people develop those skills, because resilience isn't about avoiding adversity, it's about learning how to navigate it."
The principles explored in Cross Fit for the Mind also underpin his work with coaches, players and board members at Warrington Wolves, as well as his approach to mentoring PhD researchers within SETU's EVOLVE Research Group.
Sam Burgess, Head Coach of Warrington Wolves, believes Dr Francis's approach to performance coaching brings an important perspective to the club.
He said, “Peter has developed our players’ self-awareness and helped them to form a deep connection with one another. Whilst we are in our infancy, the progress has been unimaginable. Our leaders have grown, I have grown and the environment as a whole has grown. I'm looking forward to what the future brings and the barriers we can break through together.”
Through these different environments, Dr Francis seeks to create conditions in which individuals feel supported to challenge themselves, develop confidence and realise their potential.
Peter has developed our players’ self-awareness and helped them to form a deep connection with one another. Whilst we are in our infancy, the progress has been unimaginable. Our leaders have grown, I have grown and the environment as a whole has grown."
Sam Burgess, Head Coach of Warrington Wolves
Research, innovation and a supportive environment
An established academic and researcher who has worked across six universities in four countries, Dr Francis leads research at SETU exploring the relationship between human evolution, modern environments, health and physical performance.
His research examines how changes in our environments and lifestyles influence movement, physical development and injury risk, with particular expertise in foot development and running injuries.
While his academic work focuses on physical health and performance, his new book explores another dimension of human development: how our experiences, attitudes and responses to challenges can shape personal growth.
Reflecting on his experience at SETU, Dr Francis emphasised the importance of a supportive academic environment in enabling researchers to explore new ideas, develop their expertise and pursue their ambitions.
"SETU has been a fantastic place to work and develop my research. I've been fortunate to have the support of exceptional colleagues, particularly Dr Paula Rankin, whose leadership, trust and willingness to give me autonomy have been invaluable," he said.
He added, "I would also like to acknowledge Dr Sharon Kinsella, my Head of Department at SETU, for her encouragement and support. Having people who believe in you and give you the freedom to explore your ideas makes an enormous difference, and it's something I try to bring into my own work with athletes and researchers."
Putting learning into action
At its heart, Cross Fit for the Mind encourages readers to recognise that learning and personal development extend beyond acquiring knowledge to include applying it, reflecting on experiences and embracing new challenges.
With 52 short lessons designed to inspire action, the book offers a practical invitation to step beyond familiar routines, challenge assumptions and discover new opportunities for growth.
Drawing on experiences from academia, elite sport and everyday life, Dr Francis presents an approach to personal development that emphasises curiosity, perseverance and the importance of continuing to learn, even when the process feels uncomfortable.
Cross Fit for the Mind is available to purchase here.