Willem Marais Strength & Conditioning

Willem Marais Strength & Conditioning Elevate Your Golf Game After 40! Custom programs for energy, strength, and less pain. DM “READY” to enhance your game and health! ⛳

Strength, Conditioning & Fitness Studio.

Not Another Fkn Workout Program Yeah. We know. Another workout program.Except this one doesn’t:❌ need equipment❌ take mo...
07/02/2026

Not Another Fkn Workout Program
Yeah. We know. Another workout program.

Except this one doesn’t:
❌ need equipment
❌ take more than 30 minutes
❌ talk to you like you’re fragile

This is a bodyweight-only, fat-loss-focused program built for people who want results without overthinking every rep.

50 workouts.
Beginner → Intermediate → Advanced.
Burpees stay frequent.
Excuses don’t.

No fancy moves.
No influencer nonsense.

Just set a timer and do the work.

If you don’t know an exercise, Google is your friend.
If you want motivation quotes, this isn’t for you.
If you want something that actually works — it is.

🔥 Not Another Fkn Workout Program
Link 👉https://wmsc.gumroad.com/l/vbywq

Most golfers think of the swing as one movement.In reality, it’s a series of phases - and each phase asks something diff...
02/02/2026

Most golfers think of the swing as one movement.

In reality, it’s a series of phases - and each phase asks something different from your body.

If your hips don’t rotate well in the backswing, your lower back fills the gap.

If your core can’t control the transition, timing disappears.

If you can’t decelerate properly, your joints feel it the next day.

This is why many golfers in their 40s, 50s, and 60s feel like:
• One part of the swing always breaks down
• Pain shows up after the round, not during
• Swing changes don’t last

It’s not because you’re broken.

It’s because your body hasn’t been prepared for the demands of each phase.

Train the body to support the swing, phase by phase, and golf gets easier, safer, and more enjoyable again.

👉 Save this post

👉 Follow for simple, joint-friendly golf performance tips

(Comment “ASSESS” if you want to know which phase your body is limiting.)

Burn fat. Build stamina. Fast.The Hitt & Run Workout Booklet is built for people who want results without wasting time.✔...
31/01/2026

Burn fat. Build stamina. Fast.

The Hitt & Run Workout Booklet is built for people who want results without wasting time.

✔️ Short, high-intensity workouts
✔️ Designed to torch calories and boost conditioning
✔️ Clear structure. No guesswork. No fluff.

If you’re tired of long workouts that don’t deliver, this is for you.

👉 Grab the Hitt & Run Workout Booklet and get to work.
https://wmsc.gumroad.com/l/Hiitandrun

A lot of golfers are doing all the right things…and still feel stiff, sore, or inconsistent.They stretch before the roun...
28/01/2026

A lot of golfers are doing all the right things…
and still feel stiff, sore, or inconsistent.

They stretch before the round.
They stretch after the round.
They stretch at night watching TV.

And yet - the swing still feels restricted.

Here’s the truth 👇
Stretching alone won’t fix your swing.

Why?

Because the golf swing doesn’t just need range of motion - it needs control, stability, and coordination through that range.

If you loosen a joint but can’t control it,
your body doesn’t trust it under speed.
So it tightens up again… or shifts the load somewhere else.

That’s how golfers end up with:
• A sore lower back instead of more rotation
• Tight shoulders instead of more freedom
• “Niggles” that never fully go away

Real improvement happens when mobility is paired with strength and control - especially for golfers in their 40s, 50s, and 60s who want to play more, not rehab more.

Stretching is a tool.
It’s just not the whole solution.

👉 Save this post
👉 Follow for simple, joint-friendly golf performance tips

(Comment “MOVE” if you want a smarter warm-up than stretching alone.)

27/01/2026

If your swing feels tight, rushed, or sore - this is usually why 👇

The golf swing asks a lot from the body, but three joints do most of the heavy lifting:
🔹 Hips – rotation without forcing the lower back
🔹 Upper back (T-spine) – turn and posture control
🔹 Ankles – balance, sequencing, and ground force

When these joints don’t move well, your body compensates.

That’s when swings get inconsistent… and aches start creeping in.

The good news?
You don’t need to stretch everything or train harder.

You just need to prepare the right joints, the right way.

👇 Click the link in the comments and I’ll send you my simple daily golf warm-up
Built for golfers who want to play more - not rehab more.

(Save this post before your next round)

Most golfers spend years changing clubs, balls, and swing thoughts… but almost no time improving the thing that actually...
26/01/2026

Most golfers spend years changing clubs, balls, and swing thoughts… but almost no time improving the thing that actually swings the club - their body.
The golf swing isn’t just a skill.
It’s a physical demand.

If your hips don’t rotate, your back will try.
If your upper back is stiff, your shoulders take the hit.
If your core can’t control movement, your timing disappears.

That’s not bad technique - that’s your body doing its best to survive the swing.

This is why so many golfers in their 40s, 50s, and 60s feel:
- Stiff before the round
- Sore after the round
- And frustrated that lessons “don’t stick”

You don’t need to swing harder.
You don’t need a new driver.

You need a body that can actually support the swing you’re trying to make.

👉 Save this post
👉 Follow for daily tips on playing more golf with less pain

(Comment “ASSESS” if you want help figuring out what your body is limiting right now.)

If your back tightens up after 9 holes…If you’ve lost distance and don’t know why…If your body feels stiffer every year ...
24/01/2026

If your back tightens up after 9 holes…
If you’ve lost distance and don’t know why…
If your body feels stiffer every year you play…

It’s not your swing.
It’s how your body is moving.

After 40, most golfers don’t break down because they “train too little” - they break down because their joints don’t move well, their body compensates, and pain slowly becomes part of the game.

The best golfers in the world don’t push through pain. They build healthy joints, efficient movement, and smart strength - and adjust training based on how their body is actually coping.

As a golf fitness coach, I help men aged 40–65:
• Reduce back, shoulder, and hip pain
• Regain lost distance without swinging harder
• Improve mobility and control
• Stay injury-free and play more golf

Everything starts with understanding your body - not copying someone else’s workout.

📩 Message me “ASSESSMENT” to book a personalised golf fitness assessment and find out what’s really holding your game back.

20/01/2026

Get a sneak peek of what you’ll enjoy inside the Hiit and Run Workout guide:
🔹 30-45 min sessions perfect for your busy schedule
🔹 Warm-up and mobility drills to prep your body
🔹 50 done-for-you workouts tailored for all levels: beginner, intermediate, and advanced
🔹 Intense fat-burning finishers to push your limits!

No guesswork, no wasted time – just real results!

Get instant access now and kickstart your transformation today!
👉 https://3167982403552.gumroad.com/l/Hiitandrun 👈

17/01/2026

Check out this snippet from our latest FuncBlast session! It was an amazing workout, and we’d love for you to join us at Heroes Together Fitness every weekday at 09:00!

If you can’t make it in person, don’t worry - grab a copy of the HIIT and Run 50 workouts booklet here:
👉 https://3167982403552.gumroad.com/l/Hiitandrun

💪 Real people, real results! 💥

Let’s crush those fitness goals together!

15/01/2026

We are halfway through January! How’s your training and New Year’s resolutions going? If you're looking for some support, I'm here to help you stay on track! 💪

✅ What’s Included?
- Full Assessment: Understand your starting point and personal goals.
- 2x Personal Training Sessions: Tailored support to guide your journey.
- 4-Week Program: A structured plan to outline what we’ll cover in your PT sessions.
- Kitchen Rescue Pack: Prepare healthy meals effortlessly and nutritiously.
- 5x Free Online HIIT and Run Sessions: Follow along and get your heart pumping!
- 6-Step Warmup & Full Follow-Along Warmup: Get moving safely and effectively.
- Foam Rolling Guide: Aid recovery and improve performance.

Join me at HT Fitness in Cabanas for an energetic environment! 🏋️‍♂️💪
Prefer to work out from home? No problem! Online options are available upon request.

Let’s crush those goals together!

01/01/2026

Introducing the HIIT and Run Workout Guide - your simple, effective plan to kickstart your return to fitness! This comprehensive guide offers done-for-you workouts that you can do just about anywhere, with little to no equipment needed. 🏋️‍♀️🏃‍♂️

Not a fan of the running part? No problem! You can easily substitute running with a brisk walk. This guide caters to all fitness levels, from beginners to advanced athletes.

With 50 unique workouts, you’ll have everything you need to start your fitness and weight loss journey in the new year. Remember: Fail to plan means plan to fail!

Get your copy today for just €19.99! Click the link below and take the first step towards a healthier you! 🌟

👉 https://3167982403552.gumroad.com/l/Hiitandrun 👈

Unlock Back Pain Relief with a Tennis Ball! 🎾 Transform a simple tennis ball into your secret weapon for back pain reli...
14/09/2025

Unlock Back Pain Relief with a Tennis Ball! 🎾

Transform a simple tennis ball into your secret weapon for back pain relief. Rolling it under your foot stimulates the fascia, the connective tissue stretching from your feet to your lower back.

Benefits:
• Loosens tight foot & calf muscles
• Enhances hamstring flexibility
• Eases lower back tension
• Supports better posture and alignment

How to Use:
1. Sit or stand with a tennis ball under your foot.
2. Roll it gently from heel to toe, pausing on any tight spots.
3. Spend 1-2 minutes on each foot.

This easy technique helps relieve stiffness and combat discomfort, especially after long hours of sitting or standing!

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8950-411

Horário de Funcionamento

Segunda-feira 06:00 - 20:00
Terça-feira 06:00 - 20:00
Quarta-feira 06:00 - 20:00
Quinta-feira 06:00 - 20:00
Sexta-feira 06:00 - 12:00

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