Coach Wilko

Coach Wilko Enjoy what you do & you'll do it again. We help you do this to your training, eating & general lifestyle!

Looking specifically at what an athlete needs in training is critical; these needs must be constantly accessed and kept in sight through-out all training sessions to increase overall gains. By coach and athlete working together in monitoring performance objectives such as weight loss, muscle gain or sporting performance, gains can be highlighted positively and reinforce all the efforts everyone ha

s gone through to improve. My knowledge towards nutrition is forever growing and with 80% of your gains coming from what goes into your system it’s vitally important to get it right whilst still enjoying what you’re eating.

This is why I do it.Not just for PBs.Not just for medals.Not just for business.For them.To show my boys what consistency...
30/05/2026

This is why I do it.

Not just for PBs.
Not just for medals.
Not just for business.

For them.

To show my boys what consistency looks like.
What hard work looks like.
What showing up looks like.

Some days you’re tired.
Some days motivation isn’t there.

But you keep going anyway.

That’s the lesson.

Progress, not perfection.

If you’ve ever struggled with consistency… this will help.Stop relying on motivation.Seriously.The people who get result...
29/05/2026

If you’ve ever struggled with consistency… this will help.

Stop relying on motivation.

Seriously.

The people who get results long term…
They build routines.

Simple ones.

Walk more.
Train twice a week.
Drink more water.
Sleep better.
Repeat.

Nothing fancy.
Just consistency.

Hard work pays off.
But only if you keep showing up.

Which bit do you struggle with most?

People see the coaching.They see the sessions.The training.The early mornings.The energy.What they don’t always see…Is t...
28/05/2026

People see the coaching.

They see the sessions.
The training.
The early mornings.
The energy.

What they don’t always see…

Is the support behind it all.

Family first.
Always.

Because building a business, coaching people 6 days a week, training myself and still showing up properly at home…
Takes a team.

Very grateful for mine.

Health.
Family.
Hard work.
Good people.

That’s what it’s all about.

26/05/2026

Mikey Dean’s Wedding Day Murph, naturally doing this on your wedding day makes complete sense 😊

💪

Recover. Recharge. Perform. Start your Saturday the right way with recovery and good vibes at Alton’s Garden Centre with...
24/05/2026

Recover. Recharge. Perform.
Start your Saturday the right way with recovery and good vibes at Alton’s Garden Centre with Coach Wilko & Southern Dreamscapes.





Working out on holiday…
23/05/2026

Working out on holiday…





22/05/2026

27 years old — 190kg in a track gym.
40 years old — 265kg still moving well.

No shortcuts.
No magic program.
Just years of showing up, staying consistent, learning, adapting, and getting stuck in.

Progress doesn’t happen overnight.
It’s built through the early mornings, setbacks, routine, discipline, and hard work when nobody’s watching.

The biggest lesson?

Consistency is key.
Keep turning up and the results will come.

Hard work pays off 💪🏻

21/05/2026

Have you tried this in your prep before an event or Murph?





Address

CrossFit Rayleigh
Rayleigh
SS69QW

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 9pm
Friday 6am - 9pm
Saturday 8am - 1pm

Telephone

+447745509598

Website

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