Connor willis PT / Online Coach

Client Spotlight: 🌟

8 months ago Terri, a full-time working single mum, had never stepped foot in a gym. She felt unsure about where to start with training or nutrition, and the thought of going to the gym alone was totally outside her comfort zone.

Fast forward to now… and she’s a completely different person.

Terri is strength training 4 days a week, hitting new PBs nearly every week, and walking over 10k steps most days. She’s drastically improved her food quality, consistently hits her protein targets, and has taken full control of her nutrition, no extremes, just smart, sustainable habits.

As a result, she’s massively improved her body composition, feels stronger than ever, and has gained a level of confidence that shines through in everything she does, especially when she’s out and about, finally feeling great in her clothes and in herself.

The physical transformation is incredible, but it’s the boost in confidence, strength, and self-belief that’s been the real game changer. Terri, you’ve done the work and it shows, proud is an understatement 👏🔥

A word from Terri

🗣️ “I can’t believe the difference, I feel so much happier and healthier. My advice to anyone is: do it. It’s been the best thing for me. I never thought I’d be going to the gym on my own, and I’m smashing it. Look at what I’ve achieved in 8 months. It doesn’t even look like the same body!”

On an evening in Roma🥃

Client progress update: 📈

Fat loss phase complete in time for summer 😎🙌🏻

- Clothes fitting better
- Strength 📈
- Energy levels🔋
- Confidence ⬆️

Before starting with me Brittany already had good knowledge of training & nutrition, but with the excitement of buying her first house she found herself falling off track regularly and needed some accountability and structure to get back on track

As soon as we got her set up on her training program she started to see progress within the first few weeks which only motivated her to want to do more. (Action creates motivation)

Fast forward a few months she’s now the leanest, strongest, fittest and most importantly the most confident she has been in years and with that we have a solid foundation to work from for her building phase which we have just started

Having the right support system in place can make all the difference when it comes to achieving health and fitness goals

If you’re feeling a little lost in your training and would like help achieving results like Brittany click the link in my bio or DM the world CHANGE to discuss how I can help you.

How to build as much muscle as possible in 2025

Stay out of a calorie deficit, this is where you lose fat, not build muscle

Follow a structured workout plan that focuses on progressive overload, aim to train each muscle group at least twice per week.

Sleep at least 7–9 hours daily, its now the normal for most people to sleep 5-6 hours but if your looking to build muscle and get strong it’s not going to work

Do less but train harder, if you train close to failure you don’t need as much training volume as you think, 1-4 sets each exercise is enough

Master your technique, forget your ego, good technique means leans injuries which means more time lifting 💪🏻📈

Don’t do a fitness influencer workout, most of them are posted for engagement, not for your muscles to grow

Incorporate 2-3 rest days into your plan, remember you grow on your rest days

Be patient and understand building muscle takes time, play the long game, enjoy your training / routine, results will come

Want to make 2025 the year you finally get in shape Here are 8 lessons that will help:

1️⃣ Set A Clear Vision
Unclear goals can lead to inconsistency which = no results. Get clear on what you want this year and get to work, it could be losing 10kg of body fat, getting stronger / building muscle, improving your fitness levels.
2️⃣ FOCUS on your training
If you’ve been going through the motions with your training recently it all stops now.
Follow a structured 3-5 day training which focus on mainly compound lifts which allows you to hit every muscle at least twice per week
3️⃣ Start taking Your Nutrition seriously
We all know now you can’t out-train a bad diet if getting in shape in 2025 is a goal of yours, your nutrition will play a massive role, plan ahead if you can and Meal prep, it will help you achieve your nutrition targets a lot easier
4️⃣ Focus on Progressive Overload
If you’re not challenging your muscles, you won’t build muscle. Keep a log book and gradually increase weights, reps, or intensity over time.
5️⃣ Stay hydrated
De-hydration impacts your performance, recovery and energy levels. Aim for 3 litres of water a day
6️⃣ Getting a solid sleep in a non negotiable
Something that doesn’t get spoken about enough, if you want to lose body fat, build muscle, perform optimally, you need to get your sleep in a good place. Aim for 7-8 hours a night
7️⃣ Track your progress
The road ahead is a long one, seeing your progress can help you stay focused and motivated, take pictures and take body measurements monthly
8️⃣ Get a coach
Having someone to help guide you through the process and take out all the guess can make all the difference
Investing in yourself is the best investment you’ll ever make

If you are ready to make a change in 2025 click the link in my bio for a free consultation call to discuss how I can help you

Christmas has come and gone, we’ve laughed, spent time with friends / family and enjoyed the foods and drinks we all enjoy 🍫🍺however... this has left many of us with our pants a little tighter and few unwanted extra pounds

Below are 7 tips to help you get back on track in 2025

1️⃣ Strength Train🏋🏻‍♂️: Most people run towards the cardio area when they put on a few pounds over Christmas, put the extra calories to use and strength train a 3-4 times a week.

2️⃣ Move More🚶🏻: This one is pretty simple... Improve your NEAT (Non exercise activity thermogenesis) this could be taking the stairs in work rather than getting the lift or parking a little further away from the shops to get those extra few steps in

3️⃣ Start tracking your calories 📉: If you want to lose weight you need to be in a calorie deficit & you won’t know if your in a calorie deficit unless you track your calories so get tracking

4️⃣ Up your Protein intake🍗: Protein helps your body recover after your workouts, helps promote lean muscle mass and helps you feel full through out the day meaning you’ll be less likely to snack

5️⃣ Sleep More 😴: Sleep is so important for many aspects of your health, including weight management, aim for at least 6-8 hours a night

6️⃣ Eat more fibrous foods 🥦: Fiber has no magical fat-burning properties. It simply helps you feel full without adding a lot of extra calories to your Diet

7️⃣ Drink more water: Water has so many health benefits but when it comes to fat loss it can help you as it can act like an appetite suppressant, drinking it before meals can make you feel fuller, therefore reducing the amount of food you eat

8️⃣ Have a realistic goal: Aiming to drop 0.5-2lbs lbs a week is a good and realistic target, fat loss isn’t easy, it can be unpredictable and takes time, but as long as you set realistic goals and stay consistent you’ll get there 🙌🏻
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If anyone has any enquires regarding personal or online coaching for 2025 feel free to DM me for any information 💻🏋🏻‍♂️💪🏻📈

Your not lacking motivation

Your lacking DIRECTION

Motivation comes from results

And when you are going weeks, months and in some case years without seeing any real results

It’s easy to see why you feel LOST, UNMOTIVATED and then eventually QUIT

This is why you need someone to GUIDE you in the right direction from DAY 1 of your journey

Someone who can take out all the guess work and put a CLEAR PLAN in front of you that will show you how you can FINALLY achieve the results you are after

Once you have that mental clarity and you are seeing measurable progress month after month you’ll see that motivation is no longer a problem

If your feeling lost, unmotivated and ready to make a change

I am opening 3-5 spaces for coaching for 2025

DM me the word MOTIVATION or click the link in my bio and I’ll be in touch within 24 hours

If you have an office based job and you are struggling to improve your physique follow these steps below👇

- Prep / plan you meals in advance (focus on whole foods and high quality protein sources) and take them to the work with you 🥗

- 30-50g serving of protein 3-4 times a day 🥩

- 3 litres of water daily 💧

- Focus on getting movement in when and where you can, lunch breaks, on calls etc 🚶🏻‍♂️

- Follow a 3-4 day progressive training program that targets every muscle group 2-3 time a week 💪🏻

- Incorporate stretching into your program

- Record your progress / body stats 📈

- Priorities your sleep 😴

- Limit alcohol / fast food consumption

- Understand you’ll make mistakes / slip ups, not everyday will go to plan, stay focused on the bigger picture

Follow for more tips

your goal is right now, losing fat, building muscle, improving fitness levels, improving health

Remember one thing...

It’s a journey, you will have highs and you will have lows

The most important thing is you keep showing up regardless

Fell off track today? So what get back to it tomorrow

Had a bad week and feel tired / unmotivated? Cool story! Reset, pick yourself up and go again

Do you know what happens when you fall of track for a day or even a week?

Absolutely Nothing

The only way you are ever guaranteed to never achieve your goals is when you quit

Remember you are doing this for YOU, accept you will have good days but also accept you will have bad days

Nothing worth having ever comes easy

but the end result is worth it

Keep going 📈💪🏻

Weight loss can be a slow process

Which is why it’s so important to celebrate the other wins that happen along the way.

The ones I’ve listed are a few of my personal favourites and ones I tell my clients to always look out for

but there are PLENTY of other non-scale victories worth celebrating.

Always make sure you are looking at the full picture

How to stay on track through the winter Months 🥶

1. Move your body

I know it’s cold, I know it’s dark so make an extra effort to move more.

Go for a walk where and when you can, go for a walk on your lunch break Or finish off your gym sessions with a 20-30 min walk on the treadmill

With the dark mornings / evenings It’s so easy to forget about your good habits, remember how good they make you feel 😁

2. Always get your clothes ready the night before

This saves you having to rush around in the mornings trying to find what you need and saves you a mountain of stress

Win your morning win your day 💆🏻‍♂️

3. Make sure you are doing exercise you enjoy

When you are enjoying your exercise the chances are you will be able to stay consistent with it

Consistency is key through the winter months

If you aren’t enjoying your training right now, mix it up a little

4. Early to bed!

Don’t sit up all night watching TV or sitting on Tiktok until 2 am

Be productive the night before to make tomorrow that little bit easer

Prep your lunches, get your clothes out ready, pack you bag and set an alarm ⏰

Training at this time of year is just as important for your mental health than it is physical

The lack of vitamin D and dark knights can knock a lot of people mentally

Stay active, keep your body moving

10kg (22lbs) down and ready for 🇨🇦 .fletch1

Learning new habits and setting new daily routines is hard work and just like anything that is worth doing, it takes dedication, sacrifice and sometimes doing things when you don’t want to do them

Over the last 8 months fletch has done exactly all of those things and completely changed his ways resulting in a massive loss of 22lbs but more importantly he’s a fitter stronger, healthier individual and mentally in a much stronger place than when he started

Working weekends as a DJ can be challenging when your working on trying to improve your physique and improve your overall health / fitness but fletch is another example of how it can be done if you set your mind to it

From no training experience to training 3 times a week with myself his overall knowledge has come on massively and he is set up to continue the progress he has been making in Canada 💪🏻

The hardest step sometimes is the first one… get yourself started and you’ll never look back