Tommy Atlas Fitness

Look, I get it, everyone’s giving you diet advice left, right, and centre.

Apparently everything can give you cancer from a cigarette to a can of Diet Coke.

It’s all a bit much, isn’t it?

Realistically… it doesn’t have to be!

Nutrition is FAR simpler than it’s made out to be.

You’ve got 3 main macronutrients to focus on;

PROTEIN 🍗
Most protein comes from animal sources, however, as science gets more advanced, you’re finding protein in everything. Protein’s job is to repair all the broken muscle tissue from your workouts, make you feel full, and making sure the body can repair itself overall after usage. You only need about 0.75-1.5G of protein per KG of bodyweight, depending on your activity & goal.

CARBOHYDRATES 🍞
Your body’s MAIN energy source! Carbs should make up at LEAST 50% of your overall calories, and making sure we *try* to pick things such as whole grains, oats, pastas, fruits, etc. however white variants of things such as bread, pasta, rice, etc, shouldn’t be as villainised as they are - they’re not gonna blow you up to agustis gloop size, they’ll give you a s**t ton of energy to lift heavier, move more, and push yourself better. Stop worrying about your ham & cheese sandwich having white bread and just eat the fu***ng thing!

FATS 🧀
So - you’ve got your protein target and lots of carbs - the rest is essentially fats.
Fats are used to keep your brain & body function going, such as keeping your immune system in check, protecting internal organs, and keeping your central nervous system working. Fats are VERY calorific compared to protein & fats. They’ve got 9 calories per gram, compared to Carbs & Protein’s 4 calories per gram. So we can have less of them overall by default. When I mention fats, your default assumptions probably go towards cheese, butter, oil, chocolate, etc. However! - you do get fats that are very beneficial for the body, such as fatty fish, red meat, & avocados!

So - I hope that helps clarify things. If you’re still stuck, DM me the word “BREAD” and I’ll give you a hand!

zoe cochrane / TEASED HAIR by zoe cochrane came to my box-fit classes a couple of times. Didn’t have much experience in the ways of weightlifting, and only had a limited knowledge of how to use the gym, and how to get stronger whilst losing body fat.

After a couple of sessions going over the basics, she decided to make the investment in herself to learn, push her limits and start working towards her goals.

It’s my job to build the bridge between where you’re at now and where you want to be, and in Zoe’s case, she wanted to be stronger, more confident in herself and more confident in the gym.

We designed a programme to fill her toolbox of exercises, whilst consistently pushing strength, introducing new exercises and showing Zoe what she’s fully capable of!

Her first ever class, she tapped out after 15 minutes, now - she can deadlift 60KG for 5, among so many more new skills equipped into her toolkit!

To be honest - we’ve barely scratched the surface of what Zoe’s capable of, and I can’t wait to see where we can take her from here!

If you want to push your limits, find your strength, and unleash the confidence locked away inside of you, DM me the word “COACH” and let’s see where we can take you! 👊

Having Keaton back on the team has been a blessing.

After letting himself go a touch, which happens to the best of us, he was ready to get back on the ball, and get back to his best as both Chase Striker and Keaton Allen!

We focussed on reintroducing the basics of strength & hypertrophy, getting him back into a simple routine he could follow.

We also looked at maximising his in ring performance, as he wrestles very regularly. Making sure his exercise selection suited him, his likes, and also the goals that he had set out:
- get leaner
- get stronger
- get better in ring.

Always reinforcing the point as to WHY he was doing each exercise, and remembering that it all revolved around making Chase Striker the best Pro Wrestler he could possibly be!

But alongside making the wrestler great, it was also a massive boost to Keaton himself, he felt better for being back in the gym, having small yet achievable goals each week, taking the small wins and running with them.

Keaton’s confidence, strength, and in ring performance have shot up in recent weeks, and I’m very proud of what he’s accomplished, and I’m equally excited to see where we can take him next!

If you’re wanting to take your strength, confidence & gym knowledge to the next level, drop me a DM with the word “COACH”

New to the gym but don’t know where to start? Got goals but no clear plan? 🚀

Beginner to Winner is here to change that.

No more guessing workouts, relying on random apps, or wondering if you’re doing things right—I’ll guide you every step of the way.

Over 4 weeks, you’ll get:
💪 4x 1-hour sessions (1 per week)
🎯 A plan tailored to your goals, likes & dislikes
🔥 The confidence and knowledge to train properly This is about more than just workouts -it’s about building the skills to walk into the gym and own it.

Ready to stop feeling like a beginner and start training like a winner? 👊

ONLY 5 SLOTS ARE OPEN - ONCE THEY’RE GONE - THEY’RE GONE!

DM me the word “BEGINNER” and let’s get you started!

Can we sit back, and take a wee round of applause for !!

Ben came into personal training with experience with exercise and no proper gym experience, wanted to learn and improve his health and fitness for sport, self-confidence, and improving his overall health.

Ben has always turned up, listened, worked hard, and push himself beyond what is “easy” and “what he can do” and his results truly speak for themselves. Hard work, consistency, and attention to detail for his nutrition really pushed his physique, body, and mind to the next level.

When asked about his transformation, Ben said: “I’ve lost weight, toned my tummy and I’m seeing muscle definition coming through. I’ve never had such rapid progress before and I can’t wait to see it continue!”

If you’re looking to push yourself, become more confident, and be the best version of yourself possible, and get real results just like Ben has, DM me the word “COACH”!

has come into personal training like a duck to water!

He had former experience with exercise and was training as a pro wrestler and a referee, but had no proper in gym experience. 🦓

We started off with basics, which he picked up immediately, taking on all of his coaching points and making sure he’s not only lifting correctly, but getting stronger whilst doing so. 🏋️‍♂️

Improving his work in the gym and keeping a closer eye on his nutrition has made him look a lot leaner and muscular compared to when he started in a short space of time. 💪

Not only has Ben’s self efficacy gone up, his self confidence has shot up as well. 📈

If you’re looking to gain confidence not only in the gym but in yourself, DM me the word “COACH” and let’s see how we can help you build your confidence & fitness! 👊

WE’RE BACK!

I’m very glad to announce my return as a personal trainer and online fitness coach.

I’ve been away a while - let me take this time to reintroduce myself:

Hi - I’m Tom

I’m a Personal Trainer, online fitness coach, pro wrestler, cat dad, and a massive nerd.

I’m a personal trainer, working out of who will always want to see people able to be fit and healthy whilst not having to sacrifice their life, their favourite foods and hobbies for it.

I help men & women build up their strength, confidence, and self esteem in the gym, and outside of the gym, whilst making sure people have time to be themselves whilst still getting in shape.

A lot of coaches and trainers overcomplicate fitness with fancy terminology, big winded explanations- I’m not about that. Straight, to the point and accuracy is what I stand for when it comes to making sure my clients get the best possible results.

If you’re interested in getting in shape and 2026, and feel like you’re trying to hold the weight of the world on your shoulders, let me take it off and guide you to becoming the version of yourself you’ve always wanted to be!

Couldn’t be happier to be back working in this sector. ❤️👊

I won’t lie. I fu***ng HATE a busy gym

Everyone is in my way, I can’t do what I want or need to do, people asking me how many sets I’ve got left. It’s just…. Ughhhhh.

On top of that, it rockets my gym anxiety through the roof, which, as you can imagine, isn’t the most fun.

However, even with a busy gym, I do what I can to tick my boxes and get s**t done.

So, what should you do if you’re in a busy gym?

Here’s some tips:

- if someone is on a piece of equipment you need, do something that does the exact same movement. For example, if someone’s taken the Lat Pulldown, you can do a pull up, chin up, assisted pull up machine, as it’s doing a very similar movement!

- don’t panic. S**t won’t hit the fan. Just carry on as normal as possible. If you get everything you need, excellent. If not, follow the step above!

- have fun. You can socialise, you can still get all your sets and reps in even if a couple exercises change

- don’t worry about other people. They don’t give a s**t about what you’re doing, so continue being you.

If you’re wanting a top end programme and someone who’s got your back in and out of the gym to get you in the best shape possible, drop me a DM and let’s see what we can do!!