Before starting with ATP Personal Trainers, Kieran had been exercising for years but had never managed to build the physique he wanted.
That all changed when he started working with the professional coaches at ATP. Now after dropping 18kg and losing most of his bodyfat he is mentally and physically stronger.
"THIS YEAR I DECIDED TO STEP UP MY FITNESS GAME AND GET IN PROPER SHAPE. I KNEW FAT LOSS WAS SOMETHING I WANTED TO ACHIEVE, I REALISED THAT THIS WAS PART OF THE JOURNEY TO LIVING A HEALTHY, SUSTAINABLE LIFESTYLE ."
Why did you decide that now was the right time to get started?
I had trained by myself for many years, but I wanted to try something new to take my training to the next level. I also wanted someone to keep me accountable for progress/training
What were the greatest challenges you faced?
For me, it was 2 things; saying no to food/drinks at social events; and snacking when hungry. Through the help of my coaches, I realised I didn’t need to say “no”, but to be aware of my intake and to have everything in moderation. My coach said at the start to really think about my “why?”, so that when things became difficult, just to remember my “why”. I cannot emphasise how important this was for my journey. It was a gamechanger.
"SINCE WORKING WITH ATP I'VE FELT PHYSICALLY MORE ENERGETIC, STRONGER AND OVERALL HEALTHIER. IT'S ALSO HAD A POSITIVE IMPACT ON MY MENTAL HEALTH. I'VE HAD FEWER HEADACHES AND BETTER SLEEP"
Did you find the D.N.A. coaching helped you to achieve your goals?
I found the D.N.A. coaching to be extremely helpful in establishing my daily processes and approach to my training programme. I was able to better understand and monitor my Daily routine, Nutrition and Activity
Since working with ATP, I’ve felt physically more energetic, stronger and overall healthier. It’s also had a positive impact on my mental health. I’ve had less headaches and better sleep.
What do you think your friends would say has been the biggest change in your lifestyle?
I think my family and friends would probably say that I’m a lot more active and energetic, as I enjoy getting out a lot more and doing different forms of exercise (running, walks, yoga, etc.)
What one thing would you recommend to someone who’s about to start their fitness journey?
I would recommend that you look for a coach that’s going to help you to start off in the right direction. There’s a lot of misinformation out there, so sometimes it can be daunting, especially for beginners. Also, be more aware of what your daily routine looks like and be more conscious as to what your eating, and how much
How would you compare yourself from day one to now, in terms of fitness, mindset, physique and health?
When I arrived at ATP on day one, I struggled with endurance significantly, I wasn’t sleeping enough and I felt like my physique had remained the same for quite some time, without much progress. My overall health was getting worse, I wasn’t aware of the effects processed, fast food and sugary foods had on my body. I was eating maybe 4-5 meals per day snacking throughout. M/p>
However, my training was nowhere near intense enough to cope with the excess calories. Now, I’ve dropped nearly 18kg, I feel stronger, sleep better and a lot more positive as a whole. My overall knowledge on nutrition and fitness has improved drastically throughout the period.
What has surprised you about the process? How has the experience differed from your expectations?
I was surprised to see how much change can occur, just by making minor tweaks to my daily life and doing these consistently. Simply replacing unhealthy snacks with berries/coffee/tea instantly saved me 300+ calories per day.
Initially, I expected the training programme to be very similar to other personal training plans. However, I was really surprised when I saw the amount of detail the coaches went into their clients programmes. It’s beyond a training programme, and helps with multiple aspects of your daily lifestyle (work, relationships, stresses, events, etc.). The tools they provided are ones I can now use for the rest of my life to stay in shape.
"I'VE DROPPED NEARLY 18KG, I FEEL STRONGER, I SLEEP BETTER AND I'M A LOT MORE POSITIVE ABOUT LIFE. MY OVERALL KNOWLEDGE ON NUTRITION AND FITNESS HAS IMPROVED DRASTICALLY THROUGHOUT THE PERIOD. "
The 5 mistakes that stopped me from getting in shape, and how I fixed them:
Over-eating and under-hydrating
Before joining ATP, I was under the impression that I needed to continuously eat in order to maintain/build muscle, whilst forgetting about hydration. These misconceptions were arguably 2 of the biggest mistakes I had made. Hydration is so important for every aspect of your health, beyond just physical performance and losing fat.
Convincing myself that I was training consistently and adequately
I used to go to the gym quite frequently, but often without a serious training plan, or the dedication to hold myself accountable in the gym, especially when working long hours, or when you need those extra hours of sleep in the morning. Before joining ATP, I frequently used to miss my gym sessions, which then affected my progress. Lack of progress then affected my motivation.
Not preparing a training plan or diet plan
Not having these prepared prevented any real structure to my training programme and hence, became a big limiting factor.
Lack of sleep
Sleep was always something I struggled with, especially not being able to switch off from work. Now, incorporating daily breathing exercises, visiting yoga classes and stretching has helped to clear my mind and definitely helped with sleep, important for muscle growth, fat loss and recovery
Not taking care of aches and pains before they become injuries
Training through the pain had caused some injuries over a period of time (especially my shoulder). I now learned that when you have muscle tightness/soreness, it needs to be treated before it causes serious injury. I’m glad to have worked with physiotherapists and my ATP coaches to help me navigate these throughout my journey.
Would you recommend this experience to your friends?
Yes, definitely. I’ve already recommended a few friends to ATP, who are also enjoying the experience. The staff are incredibly friendly, from the front-of-house to the trainers. They all make the experience what it is.
Are you confident in your ability to sustain these changes? What does ‘beyond transformation’ look like for you?
Yes, most definitely. This is why I’ve particularly enjoyed this programme. I don’t think I could do a 12 week programme because I know it wouldn’t be sustainable for my lifestyle. The changes I’ve implemented are pragmatic, reasonable and quite simple to follow
It’s about improving my physical and mental health so that I can live a more fulfilling life. Losing fat and gaining muscle is just an enabler to that, but not the end goal. I plan on exploring new activities, such as rock climbing, as well as helping to share my experiences with family/friends that are struggling with similar challenges I previously faced.
"My experience with ATP Fitness has been life-changing. I never would have imagined the results I’ve seen from here in the short space of time training at ATP, having dropped around 18kgs, whilst increasing muscle mass significantly.
The coaches are incredibly knowledgable, professional but also friendly and they make training something fun to look forward to, as a break from daily stresses. They worked around my busy schedule and helped with all aspects of life - sleep, nutrition, stress, exercise, personal time, etc.
From the front of house staff to all the coaches, thanks to everyone thus far and I’m looking forward to entering my next phase of my fitness journey with ATP."
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. 👍🏼👍🏼👍🏼
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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!
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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!
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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!
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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.
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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!
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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
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Shirleen Ng
1 September 2026
Thanks Derrick for getting me stronger and watching my meals like a hawk ! 💪🏼💪🏼💪🏼
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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!
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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!
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Richard Utama
27 August 2026
amazing branch !!
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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.!
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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.
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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! 💪😁
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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!
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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.
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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
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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.
