ATM Personal Training

Your “cheat day” has just ruined your progress

You’ve been smashing your diet, eating in a calorie deficit all week

Along comes Sunday and you ‘treat’ yourself to a 4,000 calorie binge

You’ve been good all week, one day won’t hurt right?

Unfortunately, you’ve just wiped out all your hard work from the rest of the week.

Here’s the truth:

The calories won’t just disappear into nothingness because you call it a cheat day

Coining it a “cheat day” also reinforces that it is wrong to consume certain foods which will only lead to you having a bad relationship with food.

Oh and also

Eating thousands of calories won’t “boost your metabolism”- it will just set you back further.

So try eating like a normal person

Balance your intake across the week so that you don’t feel the need to have a massive binge, whilst also achieving sustainable fat loss over a prolonged period of time

Having a flexible diet where NOTHING is off limits is a corner stone to my online coaching service

If you are interested in how this is done, drop me a DM

You don’t want to hear it but I’ll tell you straight

1. Everyone has 3-4 hours in the week to work out. Let’s say you don’t, you definitely will have 1-2 hours out of a 168 hour long week.

If you have time to scroll, binge Netflix or go to the pub, you have time to train.

Workouts don’t need to be hours long, even if you can fit in 30-45 minutes this will take you a long way.

2. If you have been struggling to lose weight but tell me you are not willing to track your dietary intake- you clearly don’t want this goal that badly.

You would track your spending every month to make sure you have enough for the food shop.

You would keep track of your fuel gauge to make sure you don’t run out of petrol.

So why wouldn’t you track the factor that is the most important thing when it comes to fat loss.

Taking a few minutes out of your day to help you achieve results? Isn’t a big ask.

3. Becoming “toned” is growing muscle whilst losing body fat. Not some special way of training your muscle into a particular shape.

Don’t avoid weights because you think you’ll look bulky when they are only going to accelerate your progress.

4. Achieving good health and fitness is not a short term fix, it’s a lifestyle change.

You need to tell to start building habits that are going to stick with you every day, every week for years to come.

The moment you realise this and stop looking for the next quick fix, the easier the results come and you won’t look back.

5. For the weekend warriors- weekend calories still count.

Stop thinking the weekend is a complete black hole for all things with a calorie content.

Enjoy yourself but don’t take the p**s and take it too far.

If any of this sounds relevant to you, and you need someone to finally hold you accountable in making a change-

Drop me a DM💪🏼

February photographic ‘dump’ (in with the times)

The best part of coaching? The people.

Watching my clients transform isn’t just about fat loss or hitting new PBs—it’s about seeing them grow in confidence, build discipline, and push past limits they never thought possible.

But what makes this even more powerful? The community.

I’ve been lucky enough to build a group of like-minded people who feed off each other’s ambition, support each other on the tough days, and celebrate every win together. It’s more than just fitness—it’s an environment where everyone levels up.

If you want to be part of a team that pushes you to be better every day, you know where to find me.

Let’s get to work.

What you need to know before starting training..

1️⃣ Lifting heavier doesn’t always mean better.

Very common one for all young (and old) lads out there.

I cannot stress enough how much more benefit you will see from lifting with proper form, tempo, control and range of motion before just trying to show off with putting

It’s easy to move something from A to B but are you able to do it in a way that fits your goals

2️⃣ Stick to a plan and TRACK progression

STOP turning up to the gym and doing a random workout if you want to see results

Unless you are tracking and ensuring (without fail) that you are progressing overtime on a consistent basis, you are losing out on a whole lot of gains

Trust me, as soon as I started this my progress accelerated

3️⃣ Learn to walk before you can run

What I mean by this is, learn the basics and master them

You will get most benefit from doing compound movements than focussing on all kinds of nonsense that you will see your favourite influencer do

This goes for nutrition too. Stop investing hundreds of £ into supplements when you haven’t even nailed the basics

Eat more protein from whole foods, get your greens in and have an appropriate amount of carbs and fats for energy

4️⃣ Comparison is the thief of joy

When you go into a gym, stop looking around and expecting to look like everyone else

You don’t know how many hours they’ve spent in the gym over their lifetime

You don’t know how genetically advantaged or disadvantaged their body may be to building muscle

You don’t know what they are training for

Everyone is different so to try and change what you are doing or how your mindset and outlook is towards training is ridiculous

If I knew all of this from the start I would have saved myself a lot of time and stress!

Drop me a follow and a DM so you don’t have to waste your valuable time with these mistakes

ABSOLUTELY

If you think one pint is ruining your fat loss, you’ve been lied to

Let’s break it down:

Typical pint of lager = 230 kcal

Pint of Guinness = 210 kcal (even better!)

That’s about the same as a protein bar or a slice of toast with peanut butter.

Of course both of these things above has better overall nutritional value

BUT

When it comes down to fat loss calories are king and if you can fit a protein bar or some toast into your diet, you can also fit a pint or two in

The real problem?

Sinking 6+ pints and having a kebab after

It all adds up

2 pints is 230kcals worse than 1

6 is 920kcals worse than 2

I’m not going to even try and predict how many extra your kebab with garlic mayo and cheesy chips will bring it to

So, you can include pints pretty easily into your weekly intake

But you can also make it pretty difficult, very quickly

Are your calories hidden?

There are multiple studies showing that even experienced dieters and fitness enthusiasts underestimate their calorie intake by 20-40%

A LOT of this come down to hidden calories and ‘eyeballing’ portions

These are some of the most common things people forget to track

🫒Cooking Oils- high in fat and therefore calories. Portion/quantity is often eyeballed or not even tracked despite its high calorie content!

🧈Spreads- all your butters and other spreads, again, hold a high calorie content, yet can easily be forgotten or just spread at will with zero control

🥛Milk in your teas and coffees- if you’re a starbies lover, look away. A large coffee at Starbucks can have up to 220kcal just from the milk alone!

🥤Soft drinks- don’t forget liquid calories exist! Due to drinks also not providing a ‘full’ feeling, this is a quick way to add in the calories without satisfying your hunger (Diet Coke all the way)

🍴Eating off your partners plate- believe it or not, these calories also exist. Just because your partner was not be able to finish their food, this doesn’t mean you skip out on the calories

This will be more common than you think and guess what, not tracked most of the time

So if you think you are hitting your calorie target yet you aren’t seeing the weight shift

You most likely AREN’T hitting your calorie target

You’re not in a toxic relationship with your diet, so why are you “cheating” on it?

Here’s the problem: when you label a meal as a cheat; you make it seem like you’ve done something wrong

Guilt kicks in, you feel as if you’ve messed up and then next thing you know, you’ve binned off your plan for the rest of the week🍕🍕🍕

But if we are being completely honest

One meal won’t ruin your progress, just the same as one salad won’t get you shredded.

Enjoy the flexibility of saying nothing is off limits

As long as your maintain a balance

Plan for meals you love and stop treating your diet like a punishment

Are you guilty of calling it a cheat meal?

You often only see the results

The before and afters

The transformations

However, there’s a lot you don’t see

The long-lasting habits built

The day in day out communication between the coach and client

The celebration of all wins no matter how big or small throughout your journey

The struggles and how they have been overcome

The overall accountability set and upheld from the coach

Seeing an amazing 12 week transformation here such as Harry’s is great, but there is much more that comes than just a physical change with Online Coaching

If you want to see a physical transformation along with sky rocketing confidence, a fit and healthy routine that you can stick to and much more of the above

Drop me a DM with ‘FEB SLOTS’ to see how I can help you

I have 2 slots left for this intake and when they are gone, they’re gone!

1/12 2025 ✅

Ski

Self employment

Conjunctivitis

Flu

Good food

Good people

Good vibes

Routine back

Big ups and downs to start the year but we are building!

Grateful to say the online team and PT team is the biggest it’s ever been

Each month I’m impressed more and more by the effort and commitment levels from everyone

Here’s to more in month #2

I will only take on 4 more people who are serious about losing 4-8kg of body fat for my February intake.

This is aimed at guys and girls who want to lose stubborn fat and want to get in their most confident shape for years.

This is for those who want to make sure they feel confident in swimwear in time for warmer weather and holidays.

For those who are lost around managing social eating and drinking whilst achieving their fat loss goals.

I’m here to help.

I will guide you 1-1 every step of the way and give you the tools to make this year your best one yet.

lost 5 kg of body fat in 9 weeks whilst building a strong physique ready for holiday 🏝️

shredded 8kg of fat becoming the leanest he’d been in years, whilst balancing busy work and social plans🍺

built solid muscle whilst staying as lean as ever. Strength and confidence went through the roof💪🏼

lost over 35kg and became the fittest and most confident he had been in years, enjoying working out once again🔥

torched 6kg whilst packing on solid solid🏋️

went through a steady bulking phase maintain condition but putting on a huge amount of muscle mass✅

This opportunity IS FOR YOU IF:

- You want to break out of the same old habits of not committing to your fitness goals

- You want to look back in the summer and be proud of making a change this year

- You want to get in the best shape of your life whilst having the best confidence and mental health you have had in years

BUT, this IS NOT for you if:

- You’re not serious about prioritising your health and fitness

- You don’t want to put your time and effort in to achieving your goals

- You want to let another year go by not seeing improvements like previous years

So, if you think this opportunity sounds like the right one for you, read carefully.

I only have 4 spaces for this intake.

These will go quick.

DM me FEBRUARY SLOTS and we can have an initial chat about how I can help you👊🏼

-

Are you unsure about joining the online coaching service?

Well check out Macy’s and Athiy’s thoughts when I asked them what they like about online coaching

The results speak for themselves

Macy put on muscle whilst losing 5kg of body fat and becoming a lot more toned in just 9 weeks!

Athiy lost over 35kg of body fat and built a healthy balance of exercise and eating well back into his lifestyle

Both endured different challenges but both had that “do” mindset and went for it and never looked back

Would you like to achieve the same this year?

DM me “2025” and I can give you some advice on how to get started

New found appreciation for required ski fitness

Today marks the first day I will be taking the jump into full time self employment

4 years ago I got my first job in the leisure industry as a fitness instructor recently having graduated from uni

At the time I was just pleased to be earning my first ever full time wage

Initially, i couldn’t get enough of being in a gym environment for my own benefit

My training frequency became the highest it ever was

I got the biggest, leanest and strongest I ever have been

I then started my personal training business and thoroughly enjoyed being able to direct more focus to an individual and see their progression over time

This was also my first experience juggling 2 jobs as well as doing close to 60 hour weeks

Sometimes finishing shifts at 11:30pm after cleaning countless pieces of gym equipment

Just to be back in for a client at 6.30am the next morning

I got to a position where I was able to reduce my contracted hours down as personal training increase

This is where my enjoyment for training myself fell off a cliff

What felt like living in a gym environment left me lost and resenting every additional minute I was there when I didn’t “need” to be

I found myself going through the motions with work and I may not have been providing the best service for my clients

1 year ago this all changed

I relaunched my online service and was going to make it a success

I heavily invested into both my training services, my learning and the systems i put in place to get my clients the best results possible

A year on and due to this I have been able to put myself in a position to leave my contracted role and become 100% self employed for the first time

Every working hour of the day I can now reinvest into my passion for coaching

I will also be able to fully commit to hobbies such as playing rugby for the first time in 4 years

These past 4 years has seen so many changes, meeting hundreds of new faces, many of which I now call my close friends

I’m very grateful for where the road has led me

To say I am nervous about the jump would be an understatement

But no time better than going into a new year

Enjoy some dodgy photos and filming over this time x

Struggling to lose stubborn fat?

Let me ask you this:

Do you start a diet, only to give in after a few days because life gets in the way?

Are you working long hours, feeling too drained to focus on your health, let alone plan your meals or hit the gym?

Do you look in the mirror and wonder when you’ll finally feel confident in your own skin?

If you’re nodding your head, I get it.

I’ve worked with so many guys and girls just like you—busy, driven, and tired of trying everything under the sun only to feel stuck.

Here’s that truth: losing stubborn fat isn’t about hopping on the latest fad diet or spending hours in the gym.

It’s about creating a system that works for YOUR life.

That’s exactly what I help my clients do.

Imagine this:

A simple nutrition plan tailored to your hectic schedule—one that’s sustainable, not miserable.

Workouts designed to maximize results in minimal time (because who has hours to spare?).

Accountability to keep you consistent—even when you’re stressed or tempted to quit.

The guys I coach aren’t fitness fanatics with endless free time.

They’re just like you.

They’ve got demanding jobs, social commitments, and the same struggles you face daily.

But here’s the difference: they decided to stop winging it and start following a proven plan.

Now, they’re dropping fat, building muscle, and waking up every day feeling confident, strong, and proud of what they see in the mirror.

The best part? They’re not sacrificing their favorite foods, their social lives, or their sanity to make it happen.

I’m here to show you that you can do the same.

Your dream physique isn’t out of reach—it just takes the right approach.

If you’re ready to finally break free from the cycle of frustration and see real results, DM me “2025” and let’s chat about your goals.

This could be the start of the transformation you’ve been waiting for.

You deserve to feel and look your best—and I’m here to help you get there.

Let’s do this together. 💪

2024

I took my final intake of 2024 closed earlier this month

I am extremely grateful for the unbelievable year I have experienced with the best team

Spent much of this morning looking back on so many insane results

2025 will see my prices go up

This is a reflection of the huge amount of investment I have personally invested this year making the coaching services better and better

Many upgrades and improvements to systems and resources that are available to my clients along with much more planned for the new year

All to ensure better results

My next intake will open on January 6th

If 2024 wasn’t your year

But you are serious about achieving the best version of yourself both physically and mentally in 2025

And you would like to get the best value deal on your investment

Drop me a DM with “2025” before Jan 1st

I will message you personally with more info along with an offer to join next year on my 2024 prices

Think back to this time last year or even the year before that, have you been wanted to reach specific goals that still haven’t materialised?

Investing in yourself can be scary

But ask yourself, is it more scary to invest in yourself not believing you’ll 100% achieve the results you are paying for? (If so, look at the vast amount of testimonials on my feed)

Or

Is the thought of being in the same position yet again at the end of 2025 more scary?

Feeling stuck in a plateau

Not feeling confident by the time summer comes around

Seeing others achieve their fitness goals daily on social media

Maybe it’s time to take the leap

If you want to make 2025 your year, DM me “2025” for more info

What’s all the fuss about online coaching?

Well, rather than me tell you about a service that I run which has managed to get countless transformations across the last few years

Here are the thoughts from many of those who are currently experiencing it for themselves!

With 2025 around the corner, will you get your health kick that lasts just a couple of months

Or do you want to make this year the year where you finally make long lasting changes

If this sounds like you, drop me a DM with “2025” and I can let you know how you can make this happen.