Willem Marais Strength & Conditioning

03/05/2026

PRICE DROP!!!!!!!!!

NOW €50 per ticket

Hi everyone 💛

Quick update on the fundraiser ,we’ve had quite a few messages from people who really want to come but can’t stretch to the €75 ticket.

So we’ve decided to release a final batch at €50 to open it up and help us fill the room.

For those who already paid €75, we’ve made sure they’re properly looked after ,we’re giving them 11 raffle tickets each as a thank you, and the prizes are honestly incredible thanks to all the amazing businesses that have supported this.

If you could all please like, share, and push the latest post as much as possible, that would really help us get that final push and fill the event 🙏
Thank you!

Tickets for Lunch With A Heart in Algarve, Portugal – May 6, 2026

20/04/2026

Core finisher you can add to your session…

3 rounds:
10 Deadbugs
20 sec Plank
10 Tuck-ups
20 sec Hollow hold

Nothing fancy, just control and consistency.

Focus on:
• keeping your lower back stable
• moving with control
• not rushing through reps

If your core gives up, everything else follows.

Finish your sessions strong.

19/04/2026

That hour in the gym isn’t taking time away from your family… it’s making sure you’re still there properly for them in the years to come.

After 40, things start going the other way.
You lose muscle, strength, and mobility if you’re not actively working to keep it.

And that doesn’t show up overnight…
It shows up as feeling stiff, tired, weaker, slower.
Then one day simple things aren’t so simple anymore.

Strength training isn’t a “nice to have” at that stage.
It’s something you need to stay capable.

It’s what keeps you moving well, getting up off the floor without thinking about it, carrying your own stuff, travelling, living your life without limitations.

It also plays a big role in your health.

The more muscle you have, the better your body handles energy, blood sugar, and weight.
Less muscle = more problems down the line.

That hour in the gym?
It’s not just a workout.

It’s you staying independent.
It’s you taking care of your health.
It’s you making sure you don’t become a burden on the people around you.

It’s you choosing to stay strong.

There’s nothing selfish about that.

If anything, it’s one of the most responsible things you can do.

19/04/2026

14 DAY KICKSTART – BACK ON TRACK

If you’ve been saying “I need to get back into it” for a while now… this is your sign.

I’m opening a few spots for a 14-day Kickstart, designed to get you moving again, feeling better, and back into a proper routine.

This is not a random program. It’s structured, simple, and built around you.

What you get:
• Personal training sessions
• Access to classes (if you’re local)
• A simple, clear plan to follow
• Accountability to keep you consistent

This can be done:
• In person (Cabanas gym)
• Or fully online

The goal is simple:
Get you out of “stop-start” mode and into a routine that actually sticks.

No overcomplication. No guessing. Just a clear plan and support.

Spots are limited as I keep this hands-on.

Message me “KICKSTART” and I’ll send you the details.

13/04/2026

Most people don’t need more motivation.
They need a plan and someone to keep them accountable.

I’m opening 8 spots for a 14-day reset.

Simple:
- train
- move better
- feel better

DM me “START” if you want in.

28/03/2026

Want to get stronger without wrecking your joints?

Start slowing your reps down.

This session is built around tempo training:
• Controlled eccentrics
• Stable positions
• No momentum

Benefits:
✔️ More muscle control
✔️ Better joint health
✔️ Stronger through full range
✔️ Less reliance on ego lifting

It’s not flashy… but it works.

Slow it down and feel the difference.

04/03/2026

Client Spotlight: Chris Weldon

Chris has been training with me for the past 13 months.

When we started, the main goal wasn’t weight loss or aesthetics. It was simple:
get stronger, improve mobility, and move without pain.

Like a lot of people, Chris had dealt with back and shoulder issues in the past, so our focus was on building strength the right way while improving how his body moves.

Over the last year we’ve:
✔ Significantly increased his strength
✔ Built a stronger, more resilient back
✔ Improved his mobility
✔ Reduced stress on his shoulders and lower back

The biggest factor in Chris’ progress? Consistency and effort.

Chris is an absolute stud in the gym. He shows up, trains hard, and trusts the process.

And the results don’t just stay in the gym - he’s also seeing the benefits in his golf game, with better rotation, more power, and less discomfort.

Proof that when you move better and get stronger, everything else improves.

If you want to get stronger, move better, and train without wrecking your body, I can help.

📩 DM me “TRAIN” to get started
🎯 First session free - online or in person

02/03/2026

Here’s a simple full-body workout that actually makes sense.

KB Swings
Goblet reverse lunges
Push-ups
Single-leg squats
DB rows

4 rounds. Done.

You’ve got:
• Explosive work
• Hip-dominant
• Knee-dominant
• Push
• Pull
• Core

No fluff. No random exercises.
Just covering all the bases so your body gets stronger, not just tired.

This is how I program for men who want to:
✔ Move better
✔ Stay pain-free
✔ Build usable strength

If your training feels chaotic or you’re just winging it every session… that’s usually the problem.

Train with intent. Results follow.

28/02/2026

NOT ANOTHER FKN BIRTHDAY 🎉

Well… it finally happened.
I’m 40 today.

Instead of a midlife crisis, I’m doing something better:
👉 giving YOU a gift.

I’ve unlocked 40 FREE copies of “Not Another FKN Workout Guide” (Yes, 40. I’m leaning into it.)

• Bodyweight only
• Zero BS
• Built for real humans with real lives

⏳ Available TODAY ONLY (28 Feb)
🚨 Once the 40 copies are gone, that’s it.

Hit the link. Take the gift. Train smarter.

https://wmsc.gumroad.com/l/fknworkout/Birthday40