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Busy architect Jonathan created the perfect blueprint for a healthy lifestyle with his ATP Personal Training Coach Ivan.

ATP Personal Training client John Thurtle is a husband, father and architect  who has totally redesigned his lifestyle. We asked John to describe his progress so far at ATP.

"I thought it would be so difficult, but it's not when you set up your life in the right way "

What did you achieve?

I am an architect, 38 years old.  In the last six  months, I’ve lost 30 kilos. I’ve lost almost 18% body fat, my heart rate has gone down to 70 beats per minute resting to 50. I feel way healthier and better. So it’s been a complete transformation for me.

I got this watch  and saw how high my heart rate is on this monitor and it was up at 70. When I looked online, I did a little research just looking at it, the maximum should be for someone my age, late-30s, is around 60. So I was over, now I’ve gone way down around 50, so my resting heart rate now almost every day is around 50. 

So that was probably the most important thing,  this idea that my whole body is healthier. 

What led you to get started now?

I’ve been through a training program once before but not to this level. Then I stopped when I started my new job here in Hong Kong.  We had a kid together, and my weight just slowly started going up, and up, and up every year. After COVID especially, I had  ballooned a bit and I felt like, “I have to do something differently.”

It was super convenient for me, because I work upstairs,  I pass by every day and look in and I was like, “Okay, I have no excuse, I’ve got to make this work and I know I can do it.”  

From first starting here, what are some of the key parts of your lifestyle that have changed to lead to this result? How are you going to sustain this result?

For the transformation that I had, I thought it would be so difficult, but it’s not when you set up your life in the right way, or you find the right way to fit it in. 

I think one of the most important things was thinking about meal planning differently. I think when I did meal planning before, it was always more complicated. It was either super complicated or a bit vague. 

And so I think what was good is that Ivan  made it a very kind of simple equation that I didn’t have to really think about. 

It was specific enough that I didn’t really have questions, and flexible enough that I could get enough variety into the meal plan without going crazy.

Over time I realized, “Oh, this is how much I’m supposed to be eating, and this is what… It’s okay to have some of these things, just in moderation.” I learned how to think about it in a way that’s more constructive and useful. I found  the adjustment of changing my diet from all of my favorite things to just a certain subset of my favorite things worked out well.

"It's not only about looking better and fitting in my clothes better, which is great, but also that feeling I'm extending my lifE"

Did your perspective on training shift at all?

The other thing I’ve changed in order for this to be self sustaining, I just got into the habit of daily exercise. I started out with the rowing machine, I have an exercise bike now as well and so I figured out a way just to fit in a quick 20 minutes, 25 minutes in the morning and the evening, sort of to unwind or get my day going.

That’s also been something that’s kind of easier to integrate than I imagined at the beginning, and something that I can foresee myself doing now for the rest of my life. It’s just a part of my daily routine.

Speaking about a daily routine, is this something that you feel you have ingrained in your new lifestyle?

It’s something that I’ve learned to fit in well and my family has also adjusted around. So having my meals prepped, and eating in instead of going out everyday for lunch. Waking up, exercising and getting sort of supplements and getting my energy up right at the beginning of the day with the right foods, and ending the day with a bit of exercise also. 

I think this is something that it’s not only  having to integrate it into my life, but it’s something that actually makes you feel better every day?  It’s not about fitting it in, it’s sort of about a bonus that I’m able to give myself, like going to yoga or doing something that’s for your body, it’s not like some burden that you have to integrate in. I think that’s also important to say.

"It's not about having to integrate it into my life, but it's something that actually makes you feel better every day. It's not about fitting it in, it's about a bonus that I'm able to give myself, like going to yoga. It's not some burden that you have to integrate.."

Did going through this have a positive impact on your family’s routine and health and fitness?

It’s important to mention off the bat about my family , they’ve supported me completely in this. I think it’s something where, especially as I have a young daughter, she’s four, she’s seeing how I eat healthier now. She’s telling me, “Oh, you’ve got to eat more veggies.” Or, “Look how many veggies I ate, I’m strong now.”

My wife doing the meal prep now not only for me, but she’s cooking for herself, and my daughter also learned a lot about nutrition and what’s healthy, what’s not. So she’s very aware. She’s very good also at lecturing me about, “Oh no, you’ve got to finish all your vegetables, and make sure you eat enough meat. Mama, did he have enough meat today?” Those type of questions. So she’s good, she’s like a second little coach at home. She seems to be on the path.

My wife she’s a chef, so she’s able to cook everything for me, and so I’m very spoiled in that way. But it’s been the whole family getting involved, which is great. As much as I’ve done worked hard, she’s done as much preparing all my meals, planning all my meals. Of course, with Ivan helping me with everything along the way.

Now we’re able to do more outdoor things. I feel less self-conscious about certain things, going to the beach and that sort of stuff, but I would say what’s good is that we go on more walks together, we do more stuff outdoors together.

It’s something that I’ve learned to fit in well and my family has also adjusted around. So having my meals prepped, and eating in instead of going out everyday for lunch. Waking up, exercising and getting my supplements and getting my energy up right at the beginning of the day with the right foods, and ending the day with a bit of exercise also. 

It’s not about having to integrate it into my life, but it’s something that actually makes you feel better every day. It’s not about fitting it in, it’s about a bonus that I’m able to give myself, like going to yoga. It’s not some burden that you have to integrate.

Ivan, can you talk me through John’s progress?

When John started his weight was at 123.5, and then the latest record yesterday was 93.3, yeah. And that’s more than 30 kilograms actually.

In terms of the body fat percentage, if I remember correctly it was 33%, and then yesterday after all the calculations, it was 14.5.% So that is 18% body fat loss. 

I am so proud, honestly.  I am so surprised to be honest, with how much your tenacity and your stick-to-itness. Everything I ask you, you not only deliver but you do more. More cardio, more adherence, everything, and you just follow the plan.

You embraced the changes, and I could feel that around you. Whenever you come in the gym, when you walk in the door,  I’m so happy to see you as well because of that. You see changes and you’re happy about the changes. Everything’s just positive reinforcement.

Have you felt an impact professionally?

Absolutely. Maybe even more than helping in my family life. I feel like it gives me a nice energy or feeling to the beginning of the day in the office. I mean, together with my workout routine, what I’ve also changed is my working hours upstairs, and so I feel like I’m able to do more in less time when I come in with the sort of energy that I have in the mornings. So even though we start at 9:00, I get in around 10:30 or so to the office, which is a little bit later than before, I’m still able to get more done before lunch when I have this routine, as opposed to dragging myself in every day and sitting down in my chair and like, “Okay, now where’s my coffee break.” 

Right. And so that’s what I mean also, by it’s a pleasure to come in here, because I know it just makes you feel better and brings a lot to just my day-to-day working experience, and energy levels, those kind of stuff. 

I’ve even had it where colleagues your  didn’t recognize me. We have multiple offices across the world, and so some people coming from overseas haven’t been back for a while, because traveling is so hard, especially to Hong Kong.

I was like “Hey, Sylvia.” She’s like, “Is that John?” And they’re like, “Yeah, yeah.” And she’s like, “Oh my God.” And yeah, even though she knew me when I was skinnier, when I first started at the office, she just didn’t recognize me. She couldn’t put it together, because I looked so different and so that was nice. She was like, “Oh my God, you look amazing.”

Have you felt an impact professionally?

Absolutely. Maybe even more than helping in my family life. I feel like it gives me a nice energy or feeling to the beginning of the day in the office. I mean, together with my workout routine, what I’ve also changed is my working hours upstairs, and so I feel like I’m able to do more in less time when I come in with the sort of energy that I have in the mornings. So even though we start at 9:00, I get in around 10:30 or so to the office, which is a little bit later than before, I’m still able to get more done before lunch when I have this routine, as opposed to dragging myself in every day and sitting down in my chair and like, “Okay, now where’s my coffee break.” 

Right. And so that’s what I mean also, by it’s a pleasure to come in here, because I know it just makes you feel better and brings a lot to just my day-to-day working experience, and energy levels, those kind of stuff. 

I’ve even had it where colleagues your  didn’t recognize me. We have multiple offices across the world, and so some people coming from overseas haven’t been back for a while, because traveling is so hard, especially to Hong Kong.

I was like “Hey, Sylvia.” She’s like, “Is that John?” And they’re like, “Yeah, yeah.” And she’s like, “Oh my God.” And yeah, even though she knew me when I was skinnier, when I first started at the office, she just didn’t recognize me. She couldn’t put it together, because I looked so different and so that was nice. She was like, “Oh my God, you look amazing.”

Does the family do more activity with you?

Absolutely. I think I’ve also had an influence on my wife who sees me being more committed to going to the gym, more disciplined in terms of what I’m eating.  I can see that she is also increasing her exercise as well, going for walks after dinner on a daily basis. I like to think that what I’m doing also has an influence on the people that I love. 

Belinda Lam

6 October 2026

An absolute game-changer! ⭐️⭐️⭐️⭐️⭐️⭐️ Having worked with several personal trainers in the past, I can confidently say that working with Ken Fong at ATP has been an amazing experience and the best investment I’ve made for my health. Thanks to his professional guidance and expertise, I lost 5kg in just 3 months - after my 2nd pregnancy, I didn’t imagine it was possible! Now I feel incredibly strong, energized, and healthy. 🤩 my left knee pain is also completely gone by week 4! What truly sets Ken apart is his coaching style. He was never harsh or aggressive, and he never made me feel guilty. Instead, he was always patient and deeply respectful. Rather than just pushing for a quick number on the scale, he focused on a tremendous lifestyle change and helped me completely transform my daily habits for the long run. If you want a top-tier trainer who motivates with kindness and expertise, look no further than Ken at ATP. 👍🏼👍🏼👍🏼

Ng Yin Ling

1 October 2026

I’ve been training with Jasper for a few months now and I’m really happy with the progress we’ve made. Before this, I had never really stepped into a gym or done any proper strength training, so I started with very little idea of what I was doing. I can definitely see the difference now - I feel much stronger and can see more definition in my physique. More than that, having regular sessions has kept me accountable and made me more conscious of what I’m doing outside the gym too, from my food choices to staying consistent with training. I’ve definitely put in the effort myself, but having that structure and accountability has made it much easier to stay on track. I also really appreciate how Jasper adapted my programme when I injured my wrist, so I could continue training safely instead of having to stop completely. It’s been really nice seeing what my body is capable of and watching the progress add up over time. Still a work in progress, but I’m excited to keep getting stronger!

Olivia Chong

19 September 2026

​8 weeks in with John David and and counting - he’s an energetic, encouraging trainer who gives just the right amount of push for my fitness and diet goals without overwhelming me. Ruth and Raf at the desk are always friendly and welcoming, and I love the cute, customized art on my to-go protein shakes! Such a heartwarming touch by the hidden artists—it's the thoughtful little details like that which set them apart!

Xenia Goh

3 September 2026

Training at ATP Fitness with Arya has been an incredible experience. She is approachable, encouraging, and makes even the most challenging sessions genuinely fun. Beyond the workouts, I’ve learned so much about sustainable nutrition—she was always just a message away whenever I needed guidance on dining out, keeping me consistent and accountable without ever feeling overwhelmed. For the first time, I’ve managed to lose weight consistently without resorting to crash diets or unsustainable restrictions. The entire ATP team is welcoming and supportive; it really feels like a family. Huge thank you to Arya and the ATP team for guiding me through this journey!

Shravan Ramaswamy

3 September 2026

I’ve had a great experience training with Mike and would highly recommend him to anyone looking to join ATP. I started out as a complete beginner, and he’s really helped me become much more comfortable and confident in the gym. With his help, I managed to reduce my body fat from around 32% to 22% and lose almost 10kg in just three months, which is a result I’m extremely happy with. Throughout the process, he has always made sure that my form is correct and that I understand how to perform each exercise properly. The progression in weights has also been very methodical and intentional, so I’ve always felt like I’m improving at the right pace rather than being pushed too quickly. What makes Mike stand out is how enjoyable he makes every session. He always brings great energy and is genuinely fun to train with — sometimes to the point where I almost forget how tough the workout actually is. He’s also very attentive and adapts each session depending on how I’m feeling. He regularly checks in on my energy levels, adjusts the routine when I’m having a lower-energy day, and knows when to push me harder when I’m feeling stronger. He’s very motivating while still making sure the training feels manageable and sustainable. Mike has also been very flexible with scheduling, which has made it much easier for me to stay consistent. Overall, he’s knowledgeable, motivating, patient and great to train with. I’ve made far more progress than I expected in a relatively short period of time, and I’d definitely recommend him, particularly to anyone who might be new to the gym.

Pei Ting Lee

1 September 2026

Coach Danny is very attentive and genuinely cares about his clients. He encouraged me when I was losing faith and always trained me with a plan tailored to my health, fitness level, and capabilities. With his guidance, I achieved my initial goal and even received compliments from my friends, which gave me the confidence and motivation to continue my fitness journey with him. I’ve decided to keep training with Coach Danny and hope to take my body fat percentage to the next level with his support!

Logan Chettiar

1 September 2026

I am training under Danny at ATP. He is very easy to work with and provides a lot of support and guidance in terms of food suggestions, nutrition and also on the exercises and during our training He is constantly encouraging me on achieving goals and follows up during the day to ensure that I keep up with my meal plans, rest and exercises. Been very effective in my weight loss plan and progress

Shirleen Ng

1 September 2026

Thanks Derrick for getting me stronger and watching my meals like a hawk ! 💪🏼💪🏼💪🏼

sotiris venardos

30 August 2026

Danny is an Excellent strength trainer—professional, thorough, and genuinely focused on helping you achieve your goals. He is friendly and approachable, every session is well structured and tailored to your progress, while still maintaining a very personal and human approach. He is very knowledgeable, motivating, and a pleasure to train with. Whether you are a fitness enthousiast or simply want to build strength and maintain a healthy lifestyle, Danny is Highly recommended!

Vera S

29 August 2026

I signed up with ATP Personal Training with the goal of hitting my target within 6 months, and with Danial’s training I managed to achieve it in just 3. I honestly wasn’t sure I could get there when I first started, so achieving it in half the time I expected has been incredibly rewarding. I’ve genuinely never felt stronger or better in my life. Danial has been amazing to train with. He keeps me motivated, somehow makes even the toughest sessions fun, and always pushes me just enough to get the most out of every workout. What I appreciate most is that the programme never feels generic. He adjusts everything specifically to what I want to achieve and what my body needs, so every session feels purposeful and effective. He’s also helped me get my nutrition back on track after years of not eating properly, which has made such a difference to how I feel overall. He’s genuinely funny and easy to get along with too, which makes a huge difference when you’re seeing your trainer multiple times a week! I actually look forward to training, even when I know he’s about to put me through something brutal 😂 Couldn’t recommend Danial and ATP enough. The results have exceeded what I expected, and more importantly, I feel stronger, healthier and more confident than I have in years! I’m honestly so happy with how far I’ve come. I never thought I’d achieve my goal this quickly, and I’m the fittest and most toned I’ve felt in years. Couldn’t recommend Danial and ATP enough!

Richard Utama

27 August 2026

amazing branch !!

Eleni

25 August 2026

Being from Greece, I am very proud to be Danial’s (Danny’s) first Greek client and - definitely the most talkative one! I often tell him that he is the “trouble of my life” because he constantly pushes me beyond what I ever believed I could do.!! I joined ATP to lose weight and address shoulder discomfort. In threee months - despite spending three weeks travelling- I have lost 10kg, overcome my shoulder issue, and become leaner and stronger.. I strongly believe that my results are a shared achievement. I do the work, follow the plan and genuinely look forward to my sessions, while Danny provides the expertise, structure and corrections that have helped me make this progress. He listens, explains calmly, and knows exactly how to make me work harder and challenging me to keep progressing without compromising proper technique. His coaching never feels one size fits all as he understands what works for me and adapts his approach accordingly. Most importantly, his belief in what I am capable of, has helped me become more confident in myself. ATP provides a highly professional, supportive environment with genuinely friendly staff and having the right coach makes all the difference. I honestly feel incredible lucky to have Danny as my coach. He is humble, patient, genuine and funny and his own discipline and commitment have inspired me to become more consistent too. As he always tells me, “Trust the process” - something I have definitely learned to appreciate along the way. So yes, he may be the “trouble of my life” 🤣but he is also an exceptional coach and someone I trully respect. I hope that, as his Greek client, I have made his coaching journey equally memorable. I am excited to continue training with him towards my next goals.!

Vilvum Ramu

19 August 2026

I joined ATP weighing 80 kg with approximately 32% body fat. Today, I weigh around 59 kg, and my body fat has dropped to 18.6%. Losing over 20 kg and reducing my body fat by 13.4 percentage points is an achievement I am incredibly proud of. A special thank you to my coach, KumaraVel, who has been much more than a personal trainer throughout this journey. He created a practical training and nutrition plan that suited my lifestyle, monitored my progress closely, and consistently checked on my meals, weight, recovery and overall well-being. This journey had many ups and downs, but KumaraVel always knew when to push me, encourage me or simply listen and reassure me. Even when I doubted myself, he remained patient and continued to believe in me. His humour and positive personality also made the most challenging days much more enjoyable. My transformation is not only about the numbers. With his guidance, I have become healthier, stronger, more disciplined and much more confident in myself. I am truly grateful to KumaraVel and ATP for supporting me throughout this life-changing journey. I would highly recommend ATP, especially Coach KumaraVel, to anyone looking for a committed, caring and motivating coach who genuinely wants to see you succeed.

Emily Farmer

18 August 2026

I’ve been training with Michael since March 2026, and he is a fantastic trainer. Before joining ATP I had little experience with both the wide range of gym equipment and following a diet plan, so I felt a bit apprehensive about joining a personal training gym where there is nowhere to hide! But Michael is both patient and knowledgeable. He explains each exercise thoroughly to me and is very encouraging. I also really appreciate his realistic approach to the meal plan. I don't feel micromanaged, and working with him on my nutrition plan has enabled to lose weight and subsequently build muscle while still enjoying food. I have already achieved more than I thought I could with Michael: I have lost nearly 14kg since starting with ATP in January, and I am very close to being able to do unassisted pull-ups (this has been a long-term goal for me). I joined ATP because I wanted a lifestyle change, and not a quick (unsustainable) fix. I feel I am well on my way to achieving a sustainable lifestyle so I look forward to continuing my fitness journey under Michael's guidance! 💪😁

Motlotleng Tselapedi

18 August 2026

I’ve been training at ATP for about 1.5 months now, and it’s been an amazing experience. My trainer, David, has been great in helping me improve my technique and form, while also teaching me how to eat properly to achieve my goals. I’m already seeing great progress and getting closer to my body goal. Definitely recommend ATP!

shaw ming Chia

15 August 2026

I have a fantastic 2-month training with Harpal. I have successfully reduced my weight by 9kg and improved my fitness level.

Pujan Rai

14 August 2026

It is my first time doing PT and Im really glad I had David to help me ease into the process. I considered doing PT after getting too overwhelmed with the information online. My goal was to build muscle and get lean and David has been a big help in helping me build a stronger version of myself. He also helped me adjust my meal plans when necessary and really pushed me towards a healthier lifestyle. Really grateful to him for his guidance

Jake Morton

14 August 2026

I’ve been training with David at ATP for a few months now and it’s been a total shift in how my overall life and health feel. Desk job work really took a toll on my body - my legs and hips especially - and I’d lost a lot of strength that I spent my 20s building. Working with David to restructure my diet, and have a workout routine that has been building a solid foundation for the rest of my adult life has been so rewarding. It feels great to be in an environment where there’s someone there to push you every workout, explain the mechanics and reasoning behind each exercise, and (maybe most importantly) keep you accountable to the healthy changes you’re making across your whole life. I couldn’t recommend ATP Fitness and PT David enough to someone looking to build their life up.