Maureen made the most of her time away from her family with almost 10kg weight loss
Maureen lost almost 10kg and half her body fat with ATP Personal Training, and learned to love cooking along the way!
Maureen needed something positive to focus her energy on. She understood that joining ATP would mean some strict time management as well as juggling work and social time, but she committed to the process and the results speak for themselves! We spoke to Maureen about her amazing transformation:
Why did you first start out at ATP Personal training?
Two of my friends were clients actually and had been going through the program themselves over the past year. Seeing their progress, I asked them “what are you doing to look so good?”
In the beginning when they told me about it I kept thinking “that’s too much for me, I don’t need to go that extreme in order to reach my goals,” and wanted to do it by myself. But even though I was working out regularly, I never seemed to get the results that I wanted in the gym. Therefore, I eventually signed up and realised it wasn’t extreme at all.
Which old habit did you feel made the biggest difference to your lifestyle when you changed it?
Changing what I ate was challenging, especially as I was never into cooking at all. It took a couple of weeks to get into my new routine, from buying the right groceries, to monitoring my food and making the time to cook it 3 times a day. It isn’t about ‘finding’ the time, you have to ‘make’ the time. It’s so easy to eat out, but then you really don’t know what is going in the meals you eat and it’s often loaded with extra calories.
How did the lifestyle focused D.N.A coaching (Daily Routine, Nutrition, Activity) help you reach your goals?
I think finding my daily routine was the most important thing for me. At first it felt strange, organising my job around the gym and preparing my meals, but it turned out to be doable and actually made me establish some new priorities, like arranging fewer late-night work calls so that I could ensure I got enough quality sleep.
How has your life changed since signing up with ATP Personal Training?
Before I joined ATP, I had been working out for years, doing both weights and cardio, but I always felt a little intimidated to walk into the free weights section of a commercial gym. Working with my ATP Coach has taught me how to do everything with the correct form – it took a while, but now I feel confident to be able to walk into any gym’s weights room and train, which feels great.
The other huge difference that my friends have noticed is that now I voluntarily cook dinner, which never would have happened before!
“Mindset wise it's given me the push I needed to turn my initial goal into a lifestyle I'm proud of and that I can sustain.”
What has changed from day one to today, in terms of fitness, mindset, physique and health?
I’ve seen a big improvement in all areas. I’ve lost almost 10kg and my body fat is down to 16% from 27%. I have a lower resting heart rate and much better quality sleep, and I’m now able to run faster and for longer than I have in years. Those are of course just numbers, and I also feel like I have a lot more energy overall, and feel healthier. Mindset wise it’s given me the push I needed to turn my initial goal into a lifestyle I’m proud of and that I can sustain forever.
What has surprised you about the process?
I never realised how important a lot of the smaller factors were, like drinking enough water, getting my daily steps in and making sure I aim for 8 hours of sleep at night. Adapting to this new routine was a challenge that I didn’t expect! While I was learning to build my daily routine I found I was quite antisocial, as thinking about food and exercise was taking up any free time I had. But I loved that I could see the direct impact my efforts had on my body and mindset. I felt good when other people noticed changes in my appearance too.
I was pleasantly surprised and encouraged by the speed at which I saw my body change too, although perhaps what surprised me more than anything was that I somehow made time to cook 3 times a day!
“I had always thought going to the gym was such a chore, but now it has become an important (and enjoyable) part of my day and I feel more energized when I do it.”
Maureen’s top 5 tips for success with ATP Personal training:
- “Find your own routine when it comes to grocery shopping and cooking and stick to it. Consistency is key!”
Whatever you choose it is so important to settle into a clear routine. This might mean scheduling a weekly shop on the weekend and arranging a top up delivery midweek.
- “Find lower calorie substitutes for things you really enjoy (such as soy or bean-based pasta).”
You don’t have to give up on flavours or textures that you really enjoy, with a bit of effort you will be able to to find lower calorie equivalents for most items.
- “Go for a walk during telephone/ Internet meetings when you don’t need to present anything.”
Non Exercise Activity Thermogenesis (NEAT) is one of the largest contributors to your daily calorie output. Boost this by being more mindfully active throughout the day.
- “A small treat a day will keep your spirits high and will help stop you from overeating at a later stage.”
Lose the all or nothing mentality around food. Don’t demonise food groups and individual foods, the chances are that this mindset will lead to sporadic, uncontrolled overconsumption.
- “Don’t underestimate the difference that drinking enough water and getting enough sleep can make.”
Focus on getting the basics right and you’ll feel so much better. Sleep and Hydration are two of the biggest levers that you can pull on a fat loss diet, they’re also very simple and the cost nothing.
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.