Health-Tech executive Stephen decided that he needed to make a change and be an active role model for his young twin boys. His aim was to increase his longevity but the muscles were a welcome side effect.

"It's been about getting back to living a healthy lifestyle. I feel great, I've never been more fit at than at the age of 40."

ATP Personal Training client Stephen Kong is a health industry executive who’s about to turn 40. We asked Stephen to describe his progress at ATP.

Stephen, what did you achieve with ATP Personal Training?

Well, for one, I definitely lost eight kilograms in weight. But more importantly my blood pressure is back down to normal. My cholesterol is also back down to normal. It’s been about getting back to living a healthy lifestyle. I’ve never been more fit at the age of 40, I feel great.

"There's just more energy in my day. Feeling refreshed in the morning. Everything's just been fantastic."

Why did you decide that it was the right time to work with ATP Personal Training?

When I was in my 30s I was just living lavishly. Eating anything I wanted and drinking a lot. I packed on at least 20 pounds.

Recently I became a father of twins. It was important for me to get back to living a healthier lifestyle.   My cholesterol level. My triglycerides were at 8.4 the last time I checked,  and I want to bring that down in order to lower my risk of heart disease. I also had borderline hypertension, I needed to bring that back down.

It is important for me to make sure I am healthy through my 40s so I can keep up with my boys.  Getting back to the gym, getting back into eating more healthy, exercising and doing it for the boys. That was the real driver for me.

You’re obviously much fitter and healthier, how does this make you feel?

I feel great. I’m sleeping better, eating healthier. I got my energy back up.

Overall, I just felt terrific. I feel like there’s just more energy in my day. Feeling refreshed in the morning. Everything’s just been fantastic

How does this make time spending with your kids?

They are definitely a handful. I chase them around all the time. Getting in shape has made it so much easier for me to keep up with them. 

I feel like I’m doing it for them and for myself. I do want to be able to keep up with them as they grow and be part of that journey where they’re learning sports, that I can be there. I want to be a part of their lives.  And that’s all part of staying healthy, eating well and exercising.

I think it is important to set an example, and that’s why I hope bringing them here, letting them see what working out is. They’ve never been to a gym before. As they grow, I hope that they can learn from their father as well. Hopefully, one of these days we can be training in the gym together. Lifting weights together.

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. 

"my coach has not just been about being supportive during that one hour, but throughout the entire eight weeks."

Kushal, as Stephen’s coach what has been your proudest moment?

The most pride is from seeing him follow each and every piece of advice that I gave him. I still remember, when I measured his waistline 7cm lower he didn’t believe me. I had to show him the data: “Look at this. You were 88cm, now you are 81.” 

How does it make you feel Steven, as a 40 year old dad, to now have better arms than your coach?

Haha, it feels great. I mean, certainly, I mean, not just the arms, but overall, getting in shape just helps you build confidence. Each and every day, I feel confident in myself. I wake up every day. I mean, this flows over, not just to working out, but in to my work and my everyday life.

Stephen gave us his top 4 tips for balancing a full family life, professional life and personal life with the gym

  1. Find Balance

    I think if you set goals for yourself, whether it is personal or professional, and you’re disciplined and you set out to achieve those goals, both professionally and personally, you’ll find that balance

  2. Understand your motivation

    And I think for me I think getting back into good health, getting in shape, that was my motivation. And I wanted to do that for myself, but importantly I wanted to do it for my family

  3. Find a great coach.

    And on the off days where I’m not eating well or I’m taking a break and going for a gin and tonic, he would say, “Hey, you know what? Okay, you’ve taken your time to enjoy yourself now let’s get back on track.” This whole journey has been not only being supportive during that one hour, but for everything throughout the entire eight weeks

  4. You need to have people around you that support you.

    My wife has been extremely supportive. Without her looking after the two kids at home while I’m out at the gym, this would not have been possible. Absolutely. I think finding your support network, whether it’s your friends or your family, they’re the ones that’re going to help you achieve your goal and get to where you need to be.

"As they grow, I hope that they can learn from their father as well. Hopefully, one of these days we can be training in the gym together."

It can be done!!! ATP has been nothing but a positive and life changing experience! I never would’ve have thought the results I achieved over a 8-9 weeks period would transform not only how I look physically but also the way it left a lasting and positive impact on my lifestyle. Facts: 78Kg –> 70kg. Total Cholesterol Profile –> Normal. BP Borderline Hypertension –> Normal.

Big thanks to PT Kushal Gurung who was with me every step of the journey. Not only was he supportive inside the gym but really appreciate the support and banter outside the gym :). Kushal is extremely knowledgeable on anything fitness related as this comes with his years of experience in the fitness industry. His attention to details on every muscle movement helps you get the most out of every push or pull so that none of your effort goes to waste. A nutritional expert by heart that also enjoys to live life once in awhile. The knowledge I gained through this experience is invaluable for years to come.

#Thisis40 Thank you Kushal, Alex, and the rest of the ATP family (Anita, Ivan, George). Nothing but great support!!! Highly recommend trying their methodology out. There is a method to their madness.