Health Tech executive Stephen lost 8kg, improved all of his heath markers and looks great with ATP Personal Training
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
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
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
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
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.
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.
