Willem Marais Strength & Conditioning

Willem Marais Strength & Conditioning I help people Move better, Feel stronger in daily life, Build real strength, Lose weight as a result. No hype. No ego. Just smart coaching.

Strength, Conditioning & Fitness Studio.

Core finisher you can add to your session…3 rounds:10 Deadbugs20 sec Plank10 Tuck-ups20 sec Hollow holdNothing fancy, ju...
20/04/2026

Core finisher you can add to your session…

3 rounds:
10 Deadbugs
20 sec Plank
10 Tuck-ups
20 sec Hollow hold

Nothing fancy, just control and consistency.

Focus on:
• keeping your lower back stable
• moving with control
• not rushing through reps

If your core gives up, everything else follows.

Finish your sessions strong.

That hour in the gym isn’t taking time away from your family… it’s making sure you’re still there properly for them in t...
19/04/2026

That hour in the gym isn’t taking time away from your family… it’s making sure you’re still there properly for them in the years to come.

After 40, things start going the other way.
You lose muscle, strength, and mobility if you’re not actively working to keep it.

And that doesn’t show up overnight…
It shows up as feeling stiff, tired, weaker, slower.
Then one day simple things aren’t so simple anymore.

Strength training isn’t a “nice to have” at that stage.
It’s something you need to stay capable.

It’s what keeps you moving well, getting up off the floor without thinking about it, carrying your own stuff, travelling, living your life without limitations.

It also plays a big role in your health.

The more muscle you have, the better your body handles energy, blood sugar, and weight.
Less muscle = more problems down the line.

That hour in the gym?
It’s not just a workout.

It’s you staying independent.
It’s you taking care of your health.
It’s you making sure you don’t become a burden on the people around you.

It’s you choosing to stay strong.

There’s nothing selfish about that.

If anything, it’s one of the most responsible things you can do.

19/04/2026

14 DAY KICKSTART – BACK ON TRACK

If you’ve been saying “I need to get back into it” for a while now… this is your sign.

I’m opening a few spots for a 14-day Kickstart, designed to get you moving again, feeling better, and back into a proper routine.

This is not a random program. It’s structured, simple, and built around you.

What you get:
• Personal training sessions
• Access to classes (if you’re local)
• A simple, clear plan to follow
• Accountability to keep you consistent

This can be done:
• In person (Cabanas gym)
• Or fully online

The goal is simple:
Get you out of “stop-start” mode and into a routine that actually sticks.

No overcomplication. No guessing. Just a clear plan and support.

Spots are limited as I keep this hands-on.

Message me “KICKSTART” and I’ll send you the details.

13/04/2026

Most people don’t need more motivation.
They need a plan and someone to keep them accountable.

I’m opening 8 spots for a 14-day reset.

Simple:
- train
- move better
- feel better

DM me “START” if you want in.

28/03/2026

Want to get stronger without wrecking your joints?

Start slowing your reps down.

This session is built around tempo training:
• Controlled eccentrics
• Stable positions
• No momentum

Benefits:
✔️ More muscle control
✔️ Better joint health
✔️ Stronger through full range
✔️ Less reliance on ego lifting

It’s not flashy… but it works.

Slow it down and feel the difference.

04/03/2026

Client Spotlight: Chris Weldon

Chris has been training with me for the past 13 months.

When we started, the main goal wasn’t weight loss or aesthetics. It was simple:
get stronger, improve mobility, and move without pain.

Like a lot of people, Chris had dealt with back and shoulder issues in the past, so our focus was on building strength the right way while improving how his body moves.

Over the last year we’ve:
✔ Significantly increased his strength
✔ Built a stronger, more resilient back
✔ Improved his mobility
✔ Reduced stress on his shoulders and lower back

The biggest factor in Chris’ progress? Consistency and effort.

Chris is an absolute stud in the gym. He shows up, trains hard, and trusts the process.

And the results don’t just stay in the gym - he’s also seeing the benefits in his golf game, with better rotation, more power, and less discomfort.

Proof that when you move better and get stronger, everything else improves.

If you want to get stronger, move better, and train without wrecking your body, I can help.

📩 DM me “TRAIN” to get started
🎯 First session free - online or in person

Here’s a simple full-body workout that actually makes sense.KB SwingsGoblet reverse lungesPush-upsSingle-leg squatsDB ro...
02/03/2026

Here’s a simple full-body workout that actually makes sense.

KB Swings
Goblet reverse lunges
Push-ups
Single-leg squats
DB rows

4 rounds. Done.

You’ve got:
• Explosive work
• Hip-dominant
• Knee-dominant
• Push
• Pull
• Core

No fluff. No random exercises.
Just covering all the bases so your body gets stronger, not just tired.

This is how I program for men who want to:
✔ Move better
✔ Stay pain-free
✔ Build usable strength

If your training feels chaotic or you’re just winging it every session… that’s usually the problem.

Train with intent. Results follow.

NOT ANOTHER FKN BIRTHDAY 🎉Well… it finally happened.I’m 40 today.Instead of a midlife crisis, I’m doing something better...
28/02/2026

NOT ANOTHER FKN BIRTHDAY 🎉

Well… it finally happened.
I’m 40 today.

Instead of a midlife crisis, I’m doing something better:
👉 giving YOU a gift.

I’ve unlocked 40 FREE copies of “Not Another FKN Workout Guide” (Yes, 40. I’m leaning into it.)

• Bodyweight only
• Zero BS
• Built for real humans with real lives

⏳ Available TODAY ONLY (28 Feb)
🚨 Once the 40 copies are gone, that’s it.

Hit the link. Take the gift. Train smarter.

https://wmsc.gumroad.com/l/fknworkout/Birthday40

The potato that’s “ruining your diet” doesn’t exist.Neither does the carb that’s magically keeping you fat.At some point...
26/02/2026

The potato that’s “ruining your diet” doesn’t exist.

Neither does the carb that’s magically keeping you fat.

At some point, someone decided potatoes were the enemy.
Carbs were bad.
Enjoying food was a weakness.

And most people bought into it.

So you started avoiding them.
Cutting them out like they were toxic.
Feeling guilty every time a chip showed up on your plate.

Meanwhile, the problem was never the potato.

It was the story you were told about food.

That carbs are bad.
That you have to earn your meals.
That enjoying what you eat means you’ve failed.

White potato or sweet potato, the outcome for fat loss, muscle gain, and health is basically the same.
The only real difference is which one you actually enjoy eating.

And that part matters more than the fitness industry likes to admit.

Because a diet you hate won’t last.
And a plan you can’t stick to doesn’t work, no matter how “clean” it looks on paper.

Stop punishing yourself over a potato.
Start building a way of eating you can actually live with.

That’s how results stick.

I first met Peter back in 2019, when he was visiting a friend in Cape Town, South Africa.He joined us for a few sessions...
25/02/2026

I first met Peter back in 2019, when he was visiting a friend in Cape Town, South Africa.
He joined us for a few sessions at the gym while he was in town.

Since then, we’ve stayed in touch, and over the years Peter has completed multiple online training programs with me.

Toward the end of last year, he reached out again, not for anything extreme, just to make some proper lifestyle changes and get back into a solid routine.

We did an online assessment, built a plan that fit his life, and got to work.

After completing the latest training phase, he sent me this update:

52 days alcohol-free
Training 4–5 days per week
4 kg weight loss

No gimmicks.
No burnout.
Just consistency, dedicated training times, and cleaning up a few habits.

This is what sustainable results actually look like.

Well done, Peter! Super proud of the work you’re putting in. 👊

WANT RESULTS LIKE THIS?

If you’re:
• Tired of starting over every few months
• Short on time but ready to commit
• Looking for structure, accountability, and a plan that fits real life

I offer online coaching with:
✔️ Personalised training programs
✔️ Full movement & lifestyle assessment
✔️ Ongoing check-ins and adjustments
✔️ Support that keeps you consistent

📩 DM me “ONLINE” to apply
or message me directly to get started.

Not Another Fkn Workout Program Yeah. We know. Another workout program.Except this one doesn’t:❌ need equipment❌ take mo...
24/02/2026

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 in the comments 👇

Endereço

Altura
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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