Connor Williams Personal Training

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šŸ«” Personal Trainer and PT Manager in West Sussex!

šŸš€ Iā€™ve helped 200+ people transform their health and fitness to be able to MOVE, PERFORM and FEEL their best!

šŸ“The Littlehampton Wave

Weā€™re back in the gym getting ready for the next event! šŸ‹ļøā€ā™‚ļøLittlehampton 10k was amazing and I canā€™t wait to run that ...
09/09/2026

Weā€™re back in the gym getting ready for the next event! šŸ‹ļøā€ā™‚ļø

Littlehampton 10k was amazing and I canā€™t wait to run that again!

But itā€™s time to lock in on the next missionā€¦ šŸš€

My next health and fitness goal is Hyrox Excel Londonā€¦ as a solo! šŸ˜°

In March I completed Hyrox as a doublesā€¦ This time Iā€™m going aloneā€¦

A huge mission, but one Iā€™m determined to do! šŸ«”

Because I donā€™t do things in halves, I go all in! šŸ’Ŗ

Having that in the diary has given my training a sense of directionā€¦

Thatā€™s what gets me grafting for results! šŸ˜¤

Same in training as in businessā€¦

Being clear on the goal, and the timeframe to hit it is what creates urgency and gets you taking actionā€¦

Itā€™s something I push in every programme I createā€¦

Direction and purpose behind every movement in the plan! šŸ™Œ

Something I always nudge my clients on when theyā€™re setting goals for the next few monthsā€¦

Because without a deadline, itā€™s too easy to delay!

And for most of us, that delay is the real barrier to resultsā€¦ šŸ«£

Missing direction in your own routine?

DM me ā€œDIRECTIONā€ and letā€™s get you on track! šŸ“²

Littlehampton 10km - 44:47 šŸ„‡A debut race on the home turf had to be followed up with a PB! šŸ˜Was amazing to run this race...
06/09/2026

Littlehampton 10km - 44:47 šŸ„‡

A debut race on the home turf had to be followed up with a PB! šŸ˜

Was amazing to run this race for the first time with the home crowd, loved every second (minus the wind I hit at 7k šŸ„“) and I canā€™t wait to run this again! šŸ™Œ

Sub 45ā€¦ done it! šŸ˜®ā€šŸ’Ø

Onto the nextā€¦ šŸ‘€

Back to school season is just around the cornerā€¦Which means (at least) one of you will be doing a happy dance in the sch...
30/08/2026

Back to school season is just around the cornerā€¦

Which means (at least) one of you will be doing a happy dance in the school car park next week lol! šŸ•ŗ

But seriously, it means routine is back!ā€¦

Alarms are backā€¦ ā°

ā€œLetā€™s be seriousā€ energy is back! šŸ¤

And if the kids can survive a new timetable, new teacher, having their alarms backā€¦

Then you can survive making a new habit stick too! šŸ«£

This is the time to be thinking about what your action plan is for your health and fitnessā€¦

Not just for this termā€¦ you need to start thinking about the next 3 months, 6 months and even next years summer holiday season! šŸ‘€

New term, new you! šŸ˜‚ (had to add that in lol)

But if you need help finding your feet in the gym againā€¦ or if this September is the month you decide to begin your journey for the very first timeā€¦

Comment ā€œNEW TERM, NEW MEā€ or drop me a DM and letā€™s talk! šŸ˜

But spaces are very limited so be quick! ā³

Seeing physical changes and now completing 10k running events! šŸ™Œ (oh yeahā€¦ trail run too, not just any 10k! šŸ˜³)Marie give...
25/08/2026

Seeing physical changes and now completing 10k running events! šŸ™Œ (oh yeahā€¦ trail run too, not just any 10k! šŸ˜³)

Marie gives her best in every single session, both with me and also soloā€¦

She can lift some mega numbers in her strength training but can also now run 10k in the hillsā€¦ hybrid training in itā€™s full effect! šŸ‘

Weā€™ve got the body performing really well and created a positive mindset that she can do whatever she puts her mind toā€¦

Because she can and is proving this month by month! šŸ’Ŗ

Weā€™re now redirecting our focus together with some new targets in place and so adapting our action points for the next few months aheadā€¦

A different driver and so a new approach we can work on together to hit our new targets which will help her achieve even bigger and better wins in the future! šŸŽÆ

Something that working with a coach can really help you withā€¦

Being able to identify and transition your focus in training so youā€™re always working towards something and not getting complacent! šŸ˜

When a goal is hit, thatā€™s awesome! Celebrate it! šŸ„³

But what happens next?ā€¦

Where does training take you past this win?ā€¦

Drop me a DM with the words ā€œGOAL SETTINGā€ and letā€™s arrange a Goal Setting Session for you and create a plan together to attack these goals of yours! šŸ“²

22/08/2026

The importance of strength training post-retirement is huge! šŸ’Ŗ

Watch Sueā€™s awesome testimonial where she talks about how strength training has helped her in day to day life, the change sheā€™s made from her previous lifestyle in work and her thoughts on my style of coaching! šŸ™Œ

Sounds like what youā€™re after? Drop me a message and letā€™s talk! šŸ“²

Be honestā€¦ how many of you actually use your calendar for your health and fitness routines?? šŸ§Iā€™m guessingā€¦ not many of ...
18/08/2026

Be honestā€¦ how many of you actually use your calendar for your health and fitness routines?? šŸ§

Iā€™m guessingā€¦ not many of youā€¦ šŸ«£

This one habit has completely changed how I balance work, training and life!

Training is always the first thing to slip when you ā€œdonā€™t have timeā€ā€¦

Truth is, we do have the timeā€¦ we just donā€™t protect it! šŸ¤·ā€ā™‚ļø

If itā€™s not booked in, itā€™s easy to talk yourself out of it! šŸ˜£

So treat your gym sessions like you would any other appointment, put them in the diary! šŸ«µ

Same as a dentist appointmentā€¦ you show up because itā€™s booked! (gym is more exciting though šŸ˜…)

Even as a coach, I still have to be intentional about thisā€¦ Finding time to train myself doesnā€™t just happenā€¦

So I plan it! šŸ“–

I know exactly when Iā€™m training because Iā€™ve already made the time for it!

Try planning 1-2 weeks aheadā€¦ once your sessions are locked in, everything else has to work around them, not the other way round! šŸ“†

And if you want a bit more accountability than a calendar reminderā€¦ train with me! šŸ™Œ

Iā€™ll be the one waiting for you when that session comes roundā€¦ šŸ˜

A lot of my clients already know their stuff when it comes to trainingā€¦

What keeps them consistent is having a guaranteed slot and someone expecting them to turn up! šŸ«”

That accountability is what gets them through the door, week after week!

If thatā€™s something you need too, drop me a DM and letā€™s get you booked in! šŸ«µ

(and Iā€™ll make sure you add it to your calendar! šŸ˜‰)

You win some, you lose someā€¦ šŸ¤·ā€ā™‚ļøItā€™s a weird feeling when a race doesnā€™t go to planā€¦You start questioning what went wro...
11/08/2026

You win some, you lose someā€¦ šŸ¤·ā€ā™‚ļø

Itā€™s a weird feeling when a race doesnā€™t go to planā€¦

You start questioning what went wrongā€¦ šŸ˜ž

So many doubts go through your mind but you just canā€™t always win!

Something Iā€™m having to learn this week! šŸ«£

I canā€™t PB every event, but I know I need to pick myself back up and get ready for the next one! šŸ’Ŗ

Battersea 10k was an awesome event! šŸ™Œ

A massive crowd, lots of top level runners (and a banging coffee shop in the park! šŸ˜…)ā€¦

So you bet Iā€™ll be back to redeem myself!

But for now, Iā€™m remaining focused on training efficiently and getting myself in condition to go and get that PB next time! šŸ˜¤

Lesson of the day for you all, figure out what you couldā€™ve done betterā€¦

Was it a fuelling issue?

Was it mindset going into the race?

Did you simply not train enough?

Figure out what you could improve on and adapt your next training phase to work on that weakness! šŸ‹ļøā€ā™‚ļø

Youā€™ll come back stronger and weā€™ll get those PBā€™s next time! šŸ„‡

As of typing this, Iā€™m fuelling up for my next treadmill sessionā€¦

So training resumes today! šŸ«”

Business ownersā€¦The gym can help you more than you realise!Exercise helps your physical health but it sure helps your me...
08/08/2026

Business ownersā€¦

The gym can help you more than you realise!

Exercise helps your physical health but it sure helps your mental health too! šŸ§ 

What Iā€™m seeing more and more these days are business owners and remote workers scheduling in their gym sessions in the middle of their work daysā€¦

Which Iā€™m fully on board with!

In this example, Ellie had a very stressful morning in her business and it was really playing on her mind and affecting her other tasks for the dayā€¦ šŸ˜£

She contemplated missing the gym because of this additional stress but she turned up and it completely reset her focus! šŸ™Œ

She felt great! šŸ¤©

Mind was reset and she got back home in a much better headspace, ready to smash her afternoon!

The endorphins kicked in big time! šŸ˜Ž

So any of you who have skipped gym workouts due to work stressā€¦

Remember this post and make sure you still turn up, itā€™s worth it! šŸ’Ŗ

And follow Connor Williams | Personal Trainer and PT Manager in West Sussex for more useful tips just like this! šŸ¤

04/08/2026

Youā€™ve been ā€œworking outā€ for months but nothingā€™s changedā€¦ šŸ˜¬

You walk into the gym and decide what to doā€¦ on the spotā€¦ šŸ«£

Every session feels randomā€¦

No structure, no plan, no idea if youā€™re actually progressingā€¦

You do the exercises you enjoy, not the ones you needā€¦

Sound familiar? šŸ«µ

Thatā€™s not trainingā€¦ Thatā€™s just moving!

Oopsā€¦ caught you out have I? šŸ«¢

A programme isnā€™t about making things complicated, Itā€™s about making sure every session has a purpose! šŸ’Ŗ

So the work youā€™re putting in actually adds up to results! šŸ“ˆ

With my ELITE programme this is exactly what we build for youā€¦

Structure, direction and purpose to your trainingā€¦

Personalisation every step of the way! šŸ¤

And regular assessment and input from you to feel like a team working together, not just a customer! šŸ¤·ā€ā™‚ļø

If youā€™re ready to stop guessing and start progressing, drop me a message today and letā€™s get you started!šŸ‘‡

This may not be the caption you expected butā€¦I donā€™t want to see you in the gym 7 days a week! šŸ˜£I love you all really, b...
01/08/2026

This may not be the caption you expected butā€¦

I donā€™t want to see you in the gym 7 days a week! šŸ˜£

I love you all really, but if Iā€™m seeing you in the gym every single day then I will be concerned! šŸ«£

Why?

Because that routine wonā€™t work forever and burnout will catch you up! šŸ˜“

Yes, burnout is real and you can do it with your health and fitness routineā€¦

Training daily without allowing yourself rest can cause;

šŸ¤• Continuous wear and tear of the muscles and joints without time to rebuildā€¦

šŸ˜¶ā€šŸŒ«ļø Central nervous system gets fried meaning increased fatigue, mood swings and brain fogā€¦

šŸ˜“ Elevated cortisol (stress hormone) which can disrupt sleep and digestionā€¦

šŸ“‰ Performance actually drops or plateaus due to overtraining!

Just to name a fewā€¦

Each person can handle a different training volume based on their experience and recovery outside of training sessionsā€¦

So find what works for you and your lifestyle where you can see wins in your training but also in your family life, work life and everywhere else! šŸ˜Œ

And if you need help with creating the right structure in your routine, drop me a DM with the word ELITE and Iā€™ll show you how I can help fix this for you! šŸ“²

Address

Littlehampton Wave, Sea Road
Littlehampton
BN162NA

Telephone

+447769265506

Website

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