Tom Routly - ATOA Coaching

Big debrief tomorrow 💚😅

Ibiza day 1 ✅

June 17th @ 81kg ➡️ July 30th @ 73.6kg.

Another 0.5kg off this morning (not that it matters, it’s just one of plenty of metric used to judge some decisions on) after having a higher calorie and higher sodium meal last night before this mornings session. (Smash burger, Cajun fries an hash browns come onnn 😮‍💨 )

Amazing what chopping in 7.6kg of fat can do.

I’m not going to sit here and tell you that I wasn’t happy and all that nonsense in the first pic. Or that I didn’t have a good routine or whatever. Bored of the PT sob stories on Instagram.😂

I was just training hard after being injured for so long and not being able to train the way I’d like, eating well and staying within striking distance of a quick, aggressive diet. That way I could execute what I needed/wanted to, when I needed/wanted to do it.

I wasn’t out of shape. I just was a bit fatter than I’d like to be going to Ibiza 😂

Somewhere down the line of this funny old industry, we’ve almost got to the point now where it’s frowned upon for your main goal to be looking better, with more muscle and less body fat.

How did we get there? 😂

I don’t know but I can tell you this. There’s nothing like going away on holiday, proud of how you look, not worried about taking your top off.

Let’s do it 🪩🤝😎

You know what to do after this week if you want to get into your own good routine, that suits your life and helps you make the progress you’ve been after 📲

Is zone 2 cardio better for fat loss?

Good week, good company 💙

20kg off for Mike this year. 96kg - 76kg.

3 lifting days and 1-2 running days per week.

All with a young family and a business to run.

Amazing work from him 🙌🏼

Here’s a direct quote from Mike’s consultation form…

“In 3 months I want to get into sustainable routine with gym and nutrition make it a part of my life again. Hopefully lose a good chunk of the weight I’ve put on.
Once in the routine I want to be a healthy and fit year round. For me this isn’t a quick fix so I can be in shape for holiday. I want to be in shape but I want to take everything on board long term and change my life.”

Now at 3 lifting days a week and 90 mins running per week over 2 differently planned sessions, we are right where he intended to be.

Best of all, we know the next phase is coming and we are kicking on to improve further.

Coaching is prescriptive. Whatever is right for the client is the most important thing.

Mike is a great example of someone who’s made the most of every opportunity he’s had this year 🙌🏼

Another good example of there never being a good time to start.

Just getting the ball rolling and making it happen instead of waiting for life to slow down.

If you’re sick of spinning your wheels and you want to make similar changes to Mike. Drop me a message now and we can chat about how we can fit everything around your life and finally make the progress you want!