Sean Connors - Personal Training

31/03/2026

New beginnings!

As you may have gathered, I’ve had a mid-life career change — a long overdue one. But it’s better late than never, and today was my last day in my previous job.

I’ve been working as a self-employed delivery driver to allow me to make the transition into coaching, and I had a goal to give it up by the summer — but today was my last shift.

Things have moved a lot quicker with my personal training at than I expected, and I was given a great opportunity back in January to coach at

Juggling 3 jobs, a family and my own training has been a wild ride, and the 50+ straight days at work were rough, but I can safely say it was well worth it!

The warm welcome and support I’ve received along the way have been invaluable. .pt and the team at the Wave have been amazing, and presented me with a great opportunity to join his team and work alongside some top coaches.

All the people I’ve met in the fitness world over the years have helped shape this decision, and I’m grateful to my fellow coaches for the advice and encouragement that made me realise I had to just go for it!

But most importantly, thank you to my wonderful clients and all the members at who’ve trusted me to train them. You’ve been an absolute pleasure to work with and great fun to be around — we’ve had a laugh!

Now, i'm all in with the coaching — let’s see where I can take this.

This is just the beginning…

P.S. Check out the mug my client Tom got me to celebrate — what a legend!

22/12/2025

Kickstart your year with some motivation! 💥

Sean, our Personal Trainer at Littlehampton Wave, says:
"New year is a great time to reset and get moving again. I’m offering free 30 minute taster sessions so you can experience my coaching style and start building some momentum for the year ahead."

Spots are limited, so book your session today 👇
https://calendly.com/sean-performance-coach/30-minute-taster-session-

Meet our PT's here: https://www.freedom-leisure.co.uk/centres/littlehampton-wave/gym-littlehampton-wave/our-personal-trainers/

20/12/2025

That early alarm.
That session you almost skipped.
That meal that fueled you, not just filled you.

It doesnt have to be perfect, it just needs consistency.

Train for the life you want to live & live as the person you wish to become.

You future self will thank you!

Ready to start?
Click the link in ny bio and take the first step today.

14/12/2025

Hyrox London ExCel - Team Relay Mixed

What a race! 2nd in Age Group & 6th Overall, in a stacked field, and the 15th fastest Mixed Relay of all time in the 40+ Age Group.

This was our first relay, beyond proud of this time and these amazing team mates: , &

I went into this race thinking a sub 60 would be an achievement, and flirting with the idea that we could run somewhere near a 58, yet we got into the wall balls at around 53mins and we knew Beccy would breeze through the wall balls unbroken with the 6th fastest wall balls of the day, it's there I knew our time was going to be fast, but to finish with a time of 56.23 was beyond my wildest dreams, you can see it on our faces when we crossed the finish line, what a feeling!

From James taking one for the team and having to endure, but also crush that huge sprint from the Ski-Erg to tag Kat in, to Kat telling us she isn't a runner but getting both her laps done in under 3 mins, and to Beccy getting a kick in the face at the BBJ's, ouch, and then going on to finish the wall balls unbroken without a single no-rep. These guys showed up! No doubt about that!

It was so much fun and i'm already looking forward to the next one, whenever it may be.

18/11/2025

What does this mean?

It means making the desired behaviour easier to start:

▪︎ Lay your gym kit out the night before
▪︎ Put your untied running shoes by your front door
▪︎ Fill your kitchen with healthier foods

Preparing your environment so it supports your desired behaviour is an easy way to make the habit stick.

You can do this with anything, meal prepping is one of the more powerful examples, doing this removes friction because the meal is already cooked and ready to eat, reducing the temptation to order a takeaway or pop to the shop.

Making the habit enjoyable reduces friction:

▪︎ Train with a friend
▪︎ Listen to your favourite playlist
▪︎ Reward yourself with something small afterwards

The reverse applies for habits you're trying to break, you can increase friction to make them harder to start:

▪︎ Deleting apps you're trying to spend less time using
▪︎ Don't have undesirable snacks in the house
▪︎ Put your phone in another room

Make the good habits easier to access.
Make the bad habits harder to reach.

14/11/2025

Most people overestimate what they can do in a week, and underestimate what they can do in a year.

The key isn’t intensity, it’s consistency. The person who trains 4-5 days a week for 12 months will always outperform the one who goes all-in for 6 weeks and burns out.

Consistency means:
▪︎ Showing up, even when it’s not perfect
▪︎ Doing something when motivation dips
▪︎ Trusting that small steps compound over time

You've probably heard the saying?
"1% better every day"

Did you know? If you become 1% better at something every day for a year, you become 35 times better by the end of the year?

Isn't that incredible?

I know progress isn't linear and you probably won't improve every day, there will be setbacks along the way.

Consistency stacks both the setbacks and the improvements, all you have to do is make sure the good days outweigh the bad, keep showing up and the progress will be both positive and huge!

Train smart. Stay patient. Keep moving forwards.

Consistency is easier with a coach in your corner. Message me "READY" to start.

10/11/2025

03/11/2025

It's my first day with the wonderful team at Littlehampton Wave Gym.

To celebrate, I'm offering a 2 week Kickstart programme to anyone ready to take their training up a level.

Whether you're looking to build lasting confidence, increase your strength or perform better, this is a great place to start!

As a bonus, non-members can join me for PT sessions here at no extra cost.

Send me a DM or click the link in my bio to get started!

23/10/2025

Give this a try...

22/10/2025

It depends on your goals...

If body composition is your priority, be it reducing bodyfat or gaining muscle, you probably should track them, it'll help you reach your goals. However; don't just pick some arbitrary numbers to follow, calculate your resting metabolic rate (RMR), which is the number of calories your body needs to function while at rest, adjust for your activity level & that figure is your maintenance calories, then subtract or add up to 500 calories for fat/weight loss or muscle/weight gain. There are some good calculators online to determine this.

You can take it to the extreme & go past these, and some people do successfully, but remember that it is quite extreme & can be hard to stick with.

In terms of macros, firstly, set your protein, I like to stick to 1.5-2g of protein per kg of body weight for all people who exercise, then you'll want around 40% of your calories coming from carbohydrates if fat/weight loss is your goal, up to 50% for maintenance and above that if you're fueling for performance, then any remaining calories from fat. Remember, 1g of protein is 4kcal, 1g of carbs is 4g and 1g of fat is 9kcal.

If your goal is performance, you absolutely can track them & elite athletes do. I'm currently training for performance & I'm not tracking mine, I prefer to go by feel & make adjustments based on how i'm performing & recovering. Just recently; my training volume has increased and I wasn't hitting the intensity I wanted to & I was recovering slower than normal, I was also losing bodyfat quite rapidly. These were signs that I wasn't taking in enough food to fuel my body for the increase in training volume, so I made some adjustments, increased my carb and fat intake (protein intake was all good) and now I'm hitting the prescribed intensities & recovering quicker, whilst also staying lean, so I seem to have found the sweet spot.

Taking all of the above into account, tracking calories and macros is very useful but it also takes a lot of work, you have to weigh & track everything you consume.

Just remember that the nutrition plan that is most effective is the one which can be easily adhered to!

Consistency is key!

17/10/2025