Conor Pillai Senior PT, Physiotherapist & PCN Nutrition Coach

Conor Pillai Senior PT, Physiotherapist & PCN Nutrition Coach BSc Physiotherapy, REPS Level 3 Nuffield Health Accredited Senior PT, PCN Certified Nutrition coach and DISC Personality Profile Practitioner

It's really dawned on me that food is fundamentally one of the only things in life we have absolute control over. It influences our health, performance and longevity directly. Is of the utmost importance and is often taking for granted. It’s so powerful as it can impact our health, wellbeing, and our physical and mental outputs. Whether this is to improve body composition, improve mental acuity, r

educe the brain fog, keep your energy levels consistent, or just to achieve the best health you can – then I coach you in the appropriate strategies to get you there. We all have our own perceptions of what good nutrition looks like, but how to structure it, what is should be based on, how it’s broken down, when you eat and how you eat makes a big difference to your wellbeing day to day.

23/04/2026

Leg day. No messing about.

SQUATS: 200kg x 2 double
220kg squat single
180kg x5 back-off

RDLs: 170kg x8 X 2

ISOLATERAL LEG PRESS:
100KG p/smaxed out, controlled tempo
(2 x 8–10)
SEATED HAM CURLS:
69KG X 15, 80KG X 12 slow eccentrics to
finish

Heavy. Controlled. Intentional.

Strength ✔️
Hypertrophy ✔️
Ex*****on ✔️

The goal isn’t just to lift heavy…
It’s to make every rep count.
Hamstring held up very well.

20/04/2026

𝐓𝐡𝐢𝐬 𝐢𝐬 𝐰𝐡𝐚𝐭 𝐈 𝐥𝐨𝐨𝐤 𝐥𝐢𝐤𝐞 𝐨𝐧 𝐭𝐡𝐞 𝐨𝐮𝐭𝐬𝐢𝐝𝐞.⁣
⁣
𝘓𝘦𝘢𝘯. 𝘚𝘵𝘳𝘰𝘯𝘨. 𝘐𝘯 𝘴𝘩𝘢𝘱𝘦.⁣
⁣
𝐁𝐮𝐭 𝐡𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐭𝐫𝐮𝐭𝐡…⁣
⁣
𝘙𝘪𝘨𝘩𝘵 𝘯𝘰𝘸, 𝘐’𝘮 𝘪𝘯 𝘵𝘩𝘦 𝘮𝘪𝘥𝘥𝘭𝘦 𝘰𝘧 𝘢 𝘶𝘭𝘤𝘦𝘳𝘢𝘵𝘪𝘷𝘦 𝘤𝘰𝘭𝘪𝘵𝘪𝘴 𝘧𝘭𝘢𝘳𝘦-𝘶𝘱.⁣
𝟸 𝘸𝘦𝘦𝘬𝘴 𝘪𝘯.⁣
𝐃𝐚𝐢𝐥𝐲 𝐛𝐥𝐞𝐞𝐝𝐢𝐧𝐠.⁣
𝐅𝐚𝐭𝐢𝐠𝐮𝐞 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐡𝐞 𝐫𝐨𝐨𝐟.⁣
𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲 𝐭𝐚𝐤𝐢𝐧𝐠 𝐚 𝐡𝐢𝐭.⁣
⁣
𝘈𝘯𝘥 𝘰𝘯 𝘵𝘰𝘱 𝘰𝘧 𝘵𝘩𝘢𝘵…⁣
𝐈’𝐯𝐞 𝐣𝐮𝐬𝐭 𝐭𝐨𝐫𝐧 𝐦𝐲 𝐫𝐢𝐠𝐡𝐭 𝐡𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠 𝐚𝐠𝐚𝐢𝐧 (𝐭𝐡𝐢𝐫𝐝 𝐭𝐢𝐦𝐞).⁣
⁣
So whilst the physique might look “good”…⁣
👉 internally, it’s a different story.⁣
⁣
This is your reminder:⁣
Aesthetics don’t equal health.⁣
Progress isn’t always linear.⁣
And sometimes the strongest thing you can do… is pull back.⁣
⁣
Right now the focus is:⁣
⁣
Managing stress (not adding more)⁣
Supporting recovery⁣
Smarter nutrition (not aggressive dieting)⁣
Rehab > ego⁣
Because long-term performance > short-term aesthetics.⁣
⁣
If you’re going through a tough phase right now — physically or mentally —⁣
just know you’re not alone.⁣
⁣
We adapt. We adjust. We move forward.⁣
⁣

08/04/2026

💊 DAILY NON-NEGOTIABLES
If your goal is: performance, recovery, longevity — this is the baseline.

🧠 Recover properly
KSM-66 • Magnesium • 5-HTP • L-Theanine • L-Tryptophan
Valerian Root • Tart Cherry • Vitamin B6
👉 Sleep deeper. Recover faster. Perform better.

🫀 Build your foundation

Multivitamin • Omega-3 • Vitamin D3 + K2
👉 Health = output. Ignore it, plateau.

💪 Drive performance
Creatine (15–20g daily) • EAAs • Hydration
👉 Strength. Power. Focus. Endurance.

⚡ REALITY CHECK
You don’t lack motivation.
You lack structure + consistency.

🎯 STANDARD
Do the basics.
Every day.
No excuses.

This is the difference.
Not magic.
Not hacks.
Just daily standards done properly.
Skip this…
and you’ll keep spinning your wheels.

𝟑𝟎-𝐃𝐚𝐲 𝐏𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞 𝐑𝐞𝐬𝐞𝐭⁣⁣𝘉𝘶𝘪𝘭𝘥 𝘔𝘰𝘮𝘦𝘯𝘵𝘶𝘮. 𝘉𝘶𝘳𝘯 𝘍𝘢𝘵. 𝘛𝘢𝘬𝘦 𝘉𝘢𝘤𝘬 𝘊𝘰𝘯𝘵𝘳𝘰𝘭.⁣⁣Feel like you’ve fallen off track?⁣⁣𝐍𝐨 𝐫𝐨𝐮𝐭𝐢𝐧𝐞? ...
06/04/2026

𝟑𝟎-𝐃𝐚𝐲 𝐏𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞 𝐑𝐞𝐬𝐞𝐭⁣
⁣
𝘉𝘶𝘪𝘭𝘥 𝘔𝘰𝘮𝘦𝘯𝘵𝘶𝘮. 𝘉𝘶𝘳𝘯 𝘍𝘢𝘵. 𝘛𝘢𝘬𝘦 𝘉𝘢𝘤𝘬 𝘊𝘰𝘯𝘵𝘳𝘰𝘭.⁣
⁣
Feel like you’ve fallen off track?⁣
⁣
𝐍𝐨 𝐫𝐨𝐮𝐭𝐢𝐧𝐞? 𝐍𝐨 𝐬𝐭𝐫𝐮𝐜𝐭𝐮𝐫𝐞? 𝐍𝐨 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲?⁣
⁣
𝘛𝘩𝘪𝘴 𝟹𝟶-𝘥𝘢𝘺 𝘳𝘦𝘴𝘦𝘵 𝘪𝘴 𝘥𝘦𝘴𝘪𝘨𝘯𝘦𝘥 𝘵𝘰 𝘨𝘦𝘵 𝘺𝘰𝘶 𝘣𝘢𝘤𝘬 𝘪𝘯 𝘤𝘰𝘯𝘵𝘳𝘰𝘭—𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘦𝘹𝘵𝘳𝘦𝘮𝘦 𝘥𝘪𝘦𝘵𝘴 𝘰𝘳 𝘤𝘰𝘮𝘱𝘭𝘪𝘤𝘢𝘵𝘦𝘥 𝘱𝘭𝘢𝘯𝘴.⁣
⁣
🔥 𝗪𝐡𝐚𝐭 𝐘𝐨𝐮’𝐥𝐥 𝐆𝐞𝐭:⁣
⁣
✔️ Simple, structured training plan (gym or home)⁣
✔️ Flexible nutrition system (no restrictive meal plans)⁣
✔️ Daily habits for energy, fat loss & focus⁣
✔️ Accountability WhatsApp community group to keep you consistent⁣
✔️ Weekly coaching check-ins and guides every few days.⁣
⁣
💡 𝗪𝐡𝐨 𝐓𝐡𝐢𝐬 𝐈𝐬 𝐅𝐨𝐫⁣
• You’ve lost consistency and need a reset⁣
• You’re stuck and not seeing progress⁣
• You want guidance without expensive coaching⁣
• You need structure that fits your life⁣
⁣
💸 𝐈𝐧𝐯𝐞𝐬𝐭𝐦𝐞𝐧𝐭⁣
⁣
𝘑𝘰𝘪𝘯 𝘵𝘰𝘥𝘢𝘺 𝘧𝘰𝘳 𝘫𝘶𝘴𝘵 £𝟿𝟿⁣
That’s less than £3.50/day to reset your body and habits.⁣
𝐂𝐨𝐦𝐦𝐞𝐧𝐭 “𝐑𝐄𝐒𝐄𝐓” 𝐚𝐧𝐝 𝐈’𝐥𝐥 𝐬𝐞𝐧𝐝 𝐝𝐞𝐭𝐚𝐢𝐥𝐬 👇⁣
⁣
⚠️ 𝐈𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭⁣
⁣
𝘛𝘩𝘪𝘴 𝘪𝘴 𝘯𝘰𝘵 𝘢 𝘧𝘰𝘳𝘦𝘷𝘦𝘳 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘦.⁣
𝘛𝘩𝘪𝘴 𝘪𝘴 𝘢 𝟹𝟶-𝘥𝘢𝘺 𝘳𝘦𝘴𝘦𝘵 𝘵𝘰 𝘳𝘦𝘣𝘶𝘪𝘭𝘥 𝘥𝘪𝘴𝘤𝘪𝘱𝘭𝘪𝘯𝘦, 𝘴𝘵𝘳𝘶𝘤𝘵𝘶𝘳𝘦, 𝘢𝘯𝘥 𝘮𝘰𝘮𝘦𝘯𝘵𝘶𝘮.⁣
⁣
🚀 𝐒𝐭𝐚𝐫𝐭 𝐓𝐨𝐝𝐚𝐲 ⁣

26/03/2026

SPRINT CONDITIONING
5 X FLYING STARTS
6 X 60M TEMPO SPRINTS
5 X 5-10-5 SHUTTLES
5 X DECELERATION DRILLS
6 X LATERAL STARTS

Building sprint top end and speed fatigue resistance 💪📊✅️🔥

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PT31 PERFORMANCE TRAINING 31
High Wycombe
HP112PX

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