SW Fitness & Coaching

⏰Seeing results takes time

📈Training isn’t always a linear process and adaptations take time. 📈

🛠️ If you want to improve your running performance, become stronger or enhance your skills then you need to allow yourself time.

💪 To get better and see improvements a consistent, progressive and performance driven approach will help you take the right steps towards achieving your desired goal.

📣 Sometimes you have to get comfortable feeling uncomfortable and coming out of your perceived comfort zone.

🧐 If “nothing changes……..nothing changes”

💥 Take action

Your Future Coach
Simon

🤝

🗣️ - Use SW10

⛽️ - Use SWILLIAMS10

👏Coaching Rachel to compete in her first Hyrox race has been an honour.

👍Rachel,has shown real determination to the process as she battled with an injury. We were able to modify her training and it was a special moment to see her on the start line for her race.

Here is Rachel’s story;

😃Prior to training with Simon, I was stuck in a routine of attending the gym 5 times a week.

🙈I attended classes without ever really utilising the equipment, and feeling intimidated despite being a gym member for over 20 years.

👍However, since working with Simon, I’ve gained a newfound confidence on the gym floor and successfully completed my first Hyrox event.

👏Thanks to a personalised coaching plan that not only accommodated an injury but also pushed me to reach new fitness heights.

📈Through this process, I’ve also become more disciplined in my training, consistently challenging myself and venturing out of my comfort zone - it’s been a lot of hard work, but the results have been well worth it.



💯 Are you ready to smash your goals?

💪 If the answer is YES....DM me “ATHLETE” to get your journey started.

🛠 Working together you CAN achieve incredible results like Rachel.

Your Future Coach
Simon

🧐Perfection or Consistency?

1️⃣Goal number 1 is to keep showing up day after day.

👀In reality we are not always going to be at our best.

😩We aren’t always going to feel “up for the session” or “super motivated.”

🛠️We aren’t always going to hit our target pace on our runs or achieve the target rounds on your AMRAP.

🤨We are after all….”every day athletes” that juggle kids, working, general day to day stress and family life.

✅The main objective is to show up day after day, give what you can as something is always better than nothing!

📈Consistency will always win and this discipline will still help you achieve great results come “race day.”

Your Future Coach
Simon

🤝

🗣️ - Use SW10

⛽️ - Use SWILLIAMS10

Why I Love Being A Coach ❤️

😀 I started as a trainer 25 years ago and helped loads of clients achieve great things.

✅ This photo taken of my clients just sums up why I love being a coach.

👏 Fiona, Liv, Pip, Asta and Nikki have all signed up to my HYROX Ready Programme.
I will be coaching them in person and online throughout their journey.

🏋️‍♀️ The group of are in training for the London HYROX competition in November. will be competing in Birmingham this October 💪

👍 Having that ability to help and coach people to achieve their goals is a very special feeling. I take great pride in helping clients achieve things they otherwise wouldn’t have attempted or thought was possible........

😅 I’m really looking forward to seeing how the group develops over the next 18-23 weeks.

🙋‍♀️ Let’s go make it happen ladies!

😅 Active recovery session ✅

Post race active recovery session today. 💪

😅Active recovery is really important after intense competition for many reasons;

✅ It helps to alleviate fatigue and also the feeling of “mood crash” after a heavy sporting competition.

✅ It promotes blood flow to the joints and muscles, counteracting inflammation

✅ It reduces the build up of lactic acid in the muscles, minimising post - exercise soreness.

📚Session detail ‼️

Bike - 2k
DB Reverse Lunge - 24 reps
DB Sn**ch - 12 reps

✅ 4 rounds
⏰ 60 secs rest between rounds

18 years away from competition….this is what it meant to be back💪‼️❤️

🙏 Thank you for giving me the platform to experience that feeling again.

💪 At the age of 46 I can say I have a new sport. I have a new focus to my training, I’m held accountable and I’m motivated to improve. 😀

☺️ I have a debt of gratitude to the best osteopath in the world . You got me walking again after my back surgery and illness and I’m eternally grateful….you are the best 💕

😅 For me competition is character building…….

❤️ My two favourite women💕

☺️Great to have the support of Nikki and my Mum yesterday

🙏 I am also thankful for the support of my client who came aswell to cheer me on.

💕 It was a special moment for my Mum. My Mum saw me change from a 400m athlete to having emergency surgery on my lower back.

🥲 She saw me at my worst being unable to walk and having to rely on a wheel chair and crutches from 2009-2015

🥳 But I’m a fighter and after some extensive rehab (3 years) by the best osteopath I’ve ever worked with. I managed to get my life back on track.

💡Client Spot Light 💡

Meet Angie 👋

started training with me on 20/4/17, so we’ve reached 6 years training together 😀

Angie started running seriously 5 years ago when she joined her local running club.
In that time Angie has entered various half marathons and marathons. Most notably a half marathon in Valencia along with London Marathon in 2021, Manchester in 2022 and London in 2023.

Angie’s stats from yesterday’s marathon demonstrate how consistent she was and how well she implemented her race strategy. 🏃‍♀️🎯

In that time Angie’s running has gone from strength to strength. In 3 marathons she has improved her time by a massive 22 minutes 🥳🥳

On our training journey we have had various injuries and imbalances that we’ve had to correct and overcome. Such as rotator cuff injury, ankle tendinitis, tight and immobile hip flexors and scoliosis. All of which Angie gives 100%.

Im very proud of what Angie has achieved she is a real fighter and here’s to the next challenge……what will it be? 💪😅

New Year……New You? 💭🤔🏋️‍♀️😬

How many times have you said that at the start of a New Year? 👆

New Year motivation for some only lasts a matter of weeks! 🤷🏻‍♂️

If you really want to make a difference in 2022, then the best way forward is to have a strategy 🤓

So, if you want to make your health & fitness your priority in 2022, think of setting some SMART goals 🥅

S = Specific
M = Measurable
A = Achievable
R = Realistic
T = Time Bound

Instead of aiming for the general idea 💡 of “getting fitter” try and get really specific about what does “getting fitter” really mean to you? 🤔💭

Try to break the “big goal” 🥅 down into smaller stepping stones that are achievable to help you on your way towards achieving your main goal. 🙌

Assess your lifestyle & habits…..what changes can you make to your diet, sleep and approach to general everyday activity levels.

Once all this is in place it’s then all about…….Consistency 💪😅

In my experience people over estimate what they can achieve in January, get frustrated and lose motivation.

Your health & fitness is a lifestyle change which is “fluid and changes”. It needs to consistently worked on.

Start small and build from there 🙌👍

☑️ Goal setting is so important when it comes to developing your fitness.

🔥 Set yourself specific time measured realistic goals.

🏋️‍♀️ By setting small achievable targets it will help you keep motivated and focussed.

👇 Check out my examples below.

🔥 4 tips on how to lose body fat!

✔️ Tip 1: work at on a calorie deficit = Daily calorie intake is lower than your daily calorie expenditure.

✔️ Tip 2: Incorporate strength training into your fitness plan to promote lean muscle growth.

✔️ Tip 3: Eat Clean whole foods. Better and cleaner nutrition.

✔️ Tip 4: Patience is essential, set yourself small goals which lead you onto your ultimate target.

🔥 Cardio or Weights - that’s the question?

🏋️‍♀️ Weight training is important for overall body strength and functional development.

🏃🏼 Cardio is great in many ways. There are so many different ways to develop your cardio fitness.

👍 Remember one cap 🧢 doesn’t fit all. A balanced training programme of specific cardio and a total body weight training plan is a great foundation to build from.