Built To Perform

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Built To Perform

BUILDING PHYSIQUES THAT CAN PERFORM 👊🏼 | ONLINE PROGRAMMING 📲 | IN PERSON COACHING 🏋️‍♂️ | Local Personal Trainer.

Specialising in Fat Loss, Strength & Conditioning and Body Transformations.

03/09/2026

If you suffer with back pain, then doing nothing is probably the worst thing to do for it.

Wanna know what helps with back pain?

Having a strong and flexible back.

That means deadlifts (no they won’t make it worse if you load them properly)

It means moving your spine in different ways under different loads. Twist, bend, and flex under load.

It means strengthening your spine in a flexed position. The perfect neutral spine doesn’t exist, and always ailing to be neutral means that any time your back bends, it’s in a weak and untrained position.

Get stronger. Move well. & you’ll likely have less pain in the long run.

30/08/2026

⛰️ ⛰️

25/08/2026

You’re recovering like sh*t because you’re too focused on protein and ignoring carbs.

If you want to perform well, your main aim post-session should be to replenish your glycogen levels.

This means getting carbs in within the first few hours. It could be through food or drink, but make it a priority.

If you’re training double days then this is even more important.

Currently trying to drop body fat while keeping performance? Keep your carbohydrate intake around your workouts rather than cutting them completely.

Stop eating like a pauper and start fuelling your body for performance.

23/08/2026

I was having a conversation with another coach the other day about things we wish clients would stop doing.

One thing that came up was thinking they need to catch up if they miss a session.

Fitness isn’t built or post with one session.

If you miss a session on Wednesday, we don’t need you to try and cram it into Saturday and have a triple training day 🤦‍♂️

The knock on effect of fatigue will make your next few training days worse. You’re changing the desired outcome from the session.

Missing one session in the week may seem like a huge thing, but over the course of a year that one session is minuscule.

If you miss the odd session here and there, forget about it. Be consistent in the long term and it won’t make much of a difference.

15/08/2026

I’ve coached for over a decade, but I’ve been involved in sport and fitness since I picked up at rugby ball at the age of 6.

I’m not a coach who underwent their own transformation and decided to do a level 3 PT course.

I’m a coach that has lived and breathed fitness my entire life.

I’m passionate about strength and conditioning, and I’ve gained two degrees in S&C and Rehab, as well as weightlifting qualifications.

If you’re looking for a coach, go for someone who has skin in the game and isn’t just a salesperson.

12/08/2026

Want to improve how you move in day to day life?

Get strong in the basic movement patterns.

Squat (Back squat, front squat, belt squat)

Hinge (Deadlift, hip thrust, swing)

Lunge (walking lunges, lateral lunge, reverse lunge)

Press (Bench press, shoulder press, push ups)

Pull (barbell row, single arm row, pull ups, chin ups)

Carry (farmers carry, sandbag carry, Zercher carry)

Rotate (landmine rotation, Russian twist, lateral throws)

Getting string in these will make you functional.

You don’t need to be throwing them together in a high intensity session to make it ‘functional’.

Get strong. Move well. Improve your life.

11/08/2026

A rare day off, and a much needed morning in the Peaks ⛰️

Even managed to resist the urge to turn it into a trail run 😅

Recovery days aren’t just for the body

10/08/2026

I’ve not been promoting my coaching or taking on new clients for a while.

To be honest I’ve been too busy with current clients and gym upgrades. I didn’t want to stretch myself too thin and offer a worse service.

Now I’m finally in a place to offer more spaces for coaching.

A decade of experience.

A history of results.

Quality coaching, without any bu****it.

Keep an eye out over the next couple of weeks.

🔥

09/08/2026

I’m a massive S&C geek.

I can talk forever about lactate threshold, the force velocity curve, rehab protocols, the pros and cons of Olympic lifts for developing power…

But f**k me, the fitness world doesn’t half know how to take things too far.

I’m seeing complete beginners worry about lifting exact percentages of their one rep max.

People who have just completed their first 5k are worried about sticking strictly in zone 2.

Every Hyroxer and their mum is panicking about drifting from LT1 to LT2.

Its sucked the fun out of training.

What happened to just shifting some tin and pushing yourself in your sessions.

Believe it or not, just adding some weight or reps every week will get you stronger.

Being consistent and pushing yourself hard every now and then will improve your conditioning.

Stop overthinking. Starting enjoying your training.

04/08/2026

One good reason to work with a coach?

We know when you can push harder.

We know when you’re sandbagging a session.

We know how to get more out of you.

That can be in a one to one session, or as part of a group session.

It can be a simple ‘why are you only pulling 1000 cal/hr?’ that sees you actually train harder and pull 1800 cal/hr Shaun Parkes 👀

Address

Widnes

Telephone

+447824698755

Website

http://Www.transfitwidnes.co.uk/

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