{"id":4890,"date":"2023-11-15T20:58:13","date_gmt":"2023-11-15T20:58:13","guid":{"rendered":"https:\/\/atp.fitness\/hk\/?p=4890"},"modified":"2023-12-11T08:57:14","modified_gmt":"2023-12-11T08:57:14","slug":"andrea-learned-how-to-do-pull-ups","status":"publish","type":"post","link":"https:\/\/atp.fitness\/hk\/blog\/andrea-learned-how-to-do-pull-ups\/","title":{"rendered":"My original goal was to do my first pull up. Now I can do 5 and I have abs! Thank you to my ATP Personal Trainer"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4890\" class=\"elementor elementor-4890\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6bfb213 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6bfb213\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-665d2a3\" data-id=\"665d2a3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-44458c9 elementor-widget elementor-widget-heading\" data-id=\"44458c9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Despite having no access to a gym for 6 weeks during the COVID \u201319 lockdown, Andrea stayed committed, motivated, and, under the expert guidance of her ATP coach, was still able to achieve her ultimate goal with this amazing result!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5bedb0f elementor-widget elementor-widget-image\" data-id=\"5bedb0f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"900\" height=\"900\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Fat-Loss-Bikini-ATP-1-900x900-2.jpg\" class=\"attachment-large size-large wp-image-2213\" alt=\"\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Fat-Loss-Bikini-ATP-1-900x900-2.jpg 900w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Fat-Loss-Bikini-ATP-1-900x900-2-300x300.jpg 300w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Fat-Loss-Bikini-ATP-1-900x900-2-150x150.jpg 150w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Fat-Loss-Bikini-ATP-1-900x900-2-768x768.jpg 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Fat-Loss-Bikini-ATP-1-900x900-2-96x96.jpg 96w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-92c82b1 elementor-widget elementor-widget-text-editor\" data-id=\"92c82b1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-174b7be5\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-174b7be5\"><h3><strong>How would you compare yourself from day 1 to now in terms of fitness, mindset, physique, and health?<\/strong><\/h3><p>I still can\u2019t believe how much my body has changed! I\u2019m absolutely amazed! My original goal was to have abs and do my first pull up. I now have abs and went from not even being able to bend my arms while hanging from a bar to doing 5 full pull-ups!<\/p><p>I was an active person before but now I have so much more energy and can\u2019t believe how much fitter and stronger I am. Now if I don\u2019t work out for more than 1-2 days I really miss it.<\/p><p>I am also so much more confident about my body and I hope this will help me in other aspects of my life.<\/p><p>My mindset on nutrition has changed as well. I\u2019m far more educated, I make much better choices and I don\u2019t feel the need to overeat when I feel stressed or worried. All these things added up to have such a profound impact on my life.<\/p><p>I\u2019m also very proud that I didn\u2019t give up and managed to stick to my plan even after the COVID19 lockdown!<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c3d6b21 elementor-widget elementor-widget-image\" data-id=\"c3d6b21\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"900\" height=\"900\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Fat-Loss-Transfromation-Andrea-ATP-1-900x900-1.jpg\" class=\"attachment-large size-large wp-image-2214\" alt=\"\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Fat-Loss-Transfromation-Andrea-ATP-1-900x900-1.jpg 900w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Fat-Loss-Transfromation-Andrea-ATP-1-900x900-1-300x300.jpg 300w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Fat-Loss-Transfromation-Andrea-ATP-1-900x900-1-150x150.jpg 150w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Fat-Loss-Transfromation-Andrea-ATP-1-900x900-1-768x768.jpg 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Fat-Loss-Transfromation-Andrea-ATP-1-900x900-1-96x96.jpg 96w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b0b231e elementor-blockquote--skin-clean elementor-widget elementor-widget-blockquote\" data-id=\"b0b231e\" data-element_type=\"widget\" data-widget_type=\"blockquote.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<blockquote class=\"elementor-blockquote\">\n\t\t\t<p class=\"elementor-blockquote__content\">\n\t\t\t\t\"I STILL CAN'T BELIEVE HOW MUCH MY BODY HAS CHANGED. I'M ABSOLUTELY AMAZED.\"\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-431ef66 elementor-widget elementor-widget-text-editor\" data-id=\"431ef66\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-71788773\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-71788773\"><h2><strong>How did the 6 weeks COVID-19 Lockdown affect your goal?<\/strong><\/h2><p>Yes, that sucked. I really missed the gym and the ATP community. I was worried that my results wouldn\u2019t be as good without the proper gym equipment. However, my ATP coach Lynus prepared some detailed home workout programs specifically for me using whatever equipment I had access to, which I followed 3 or 4 times a week. When it was safe to do so I also got outside and hiked or ran.<\/p><p>Working out almost every day and staying active was actually the main thing that helped me through this lockdown.<\/p><p>With so much more free time, the nutrition was a bit harder to stay on track with but Lynus was there for me and very helpful. He was checking up on me every day and making sure I stayed on track. I think if it wasn\u2019t for his support I would\u2019ve given up halfway.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-31f825c elementor-widget elementor-widget-image\" data-id=\"31f825c\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"682\" height=\"1024\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Toning-up-triceps-1-682x1024-1.jpg\" class=\"attachment-large size-large wp-image-2215\" alt=\"\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Toning-up-triceps-1-682x1024-1.jpg 682w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Toning-up-triceps-1-682x1024-1-200x300.jpg 200w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Female-Toning-up-triceps-1-682x1024-1-150x225.jpg 150w\" sizes=\"(max-width: 682px) 100vw, 682px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-83e14b0 elementor-blockquote--skin-clean elementor-widget elementor-widget-blockquote\" data-id=\"83e14b0\" data-element_type=\"widget\" data-widget_type=\"blockquote.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<blockquote class=\"elementor-blockquote\">\n\t\t\t<p class=\"elementor-blockquote__content\">\n\t\t\t\t\"MY ORIGINAL GOAL WAS TO HAVE ABS AND DO MY FIRST PULL UP. I NOW HAVE ABS AND CAN DO 5 FULL PULL-UPS!\"\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe23a9e elementor-widget elementor-widget-text-editor\" data-id=\"fe23a9e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-b790a1de\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-b790a1de\"><h3><strong>How has this affected those that are close to you; has it inspired or motivated them to take action?<\/strong><\/h3><p>Honestly, I never expected it would inspire so many people around me. My friends and family were helping me a lot and I can see what I started doing has rubbed off on them, as some have decided to implement the same habits and routines and have chosen to live more healthily.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-11d0d6b elementor-widget elementor-widget-image\" data-id=\"11d0d6b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Women-weight-training-Smith-machine-1-819x1024-1.jpg\" class=\"attachment-large size-large wp-image-2216\" alt=\"\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Women-weight-training-Smith-machine-1-819x1024-1.jpg 819w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Women-weight-training-Smith-machine-1-819x1024-1-240x300.jpg 240w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Women-weight-training-Smith-machine-1-819x1024-1-768x960.jpg 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Women-weight-training-Smith-machine-1-819x1024-1-150x188.jpg 150w\" sizes=\"(max-width: 819px) 100vw, 819px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb0ffe4 elementor-widget elementor-widget-text-editor\" data-id=\"cb0ffe4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-73118fc6\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-73118fc6\"><h1><strong>Is the nutrition aspect as hard as everyone thinks?<\/strong><\/h1><p>It\u2019s all about the mindset. I\u2019m a vegetarian and it was not easy for me to give up my favorite treats, but I just accepted that that\u2019s what I needed to do to succeed. I really wanted to commit to every part of this goal.<\/p><p>Anytime I was struggling with my diet I could talk to my ATP coach and he was not only there to support me, but he also adjusted my meal plan few times to make it more enjoyable for me.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4358a93 elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4358a93\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-wider\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-b614cc7\" data-id=\"b614cc7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-644fbda elementor-blockquote--skin-clean elementor-widget elementor-widget-blockquote\" data-id=\"644fbda\" data-element_type=\"widget\" data-widget_type=\"blockquote.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<blockquote class=\"elementor-blockquote\">\n\t\t\t<p class=\"elementor-blockquote__content\">\n\t\t\t\t\"DON'T BE SCARED, FOCUS ON YOUR GOALS, AND FOLLOW YOUR COACH; THEY KNOW WHAT THEY'RE DOING!\"\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-ac4f753 elementor-widget elementor-widget-image\" data-id=\"ac4f753\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"600\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Happy-ATP-Personal-Trainers-client-1-900x600-1.jpg\" class=\"attachment-large size-large wp-image-2217\" alt=\"\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Happy-ATP-Personal-Trainers-client-1-900x600-1.jpg 900w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Happy-ATP-Personal-Trainers-client-1-900x600-1-300x200.jpg 300w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Happy-ATP-Personal-Trainers-client-1-900x600-1-768x512.jpg 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2023\/04\/Happy-ATP-Personal-Trainers-client-1-900x600-1-150x100.jpg 150w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t<div class=\"elementor-element elementor-element-fae1b67 e-flex e-con-boxed e-con e-parent\" data-id=\"fae1b67\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a795fdc elementor-widget elementor-widget-global elementor-global-4766 elementor-widget-trustindex-addon\" data-id=\"a795fdc\" data-element_type=\"widget\" data-widget_type=\"trustindex-addon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div>\n<script src=\"https:\/\/cdn.trustindex.io\/loader.js?5fcb0eb15fbc1439d366df5714a\" defer async><\/script>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d619032 e-flex e-con-boxed e-con e-parent\" data-id=\"d619032\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b5f4bf4 elementor-grid-3 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-widget elementor-widget-global elementor-global-4793 elementor-widget-portfolio\" data-id=\"b5f4bf4\" data-element_type=\"widget\" data-settings=\"{&quot;item_ratio&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:1,&quot;sizes&quot;:[]},&quot;row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;columns&quot;:&quot;3&quot;,&quot;columns_tablet&quot;:&quot;2&quot;,&quot;columns_mobile&quot;:&quot;1&quot;,&quot;item_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"portfolio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-portfolio elementor-grid elementor-posts-container\" role=\"list\">\n\t\t\t\t<article class=\"elementor-portfolio-item elementor-post  post-7092 post type-post status-publish format-standard has-post-thumbnail hentry category-client-results tag-71 tag-male\" role=\"listitem\">\n\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/atp.fitness\/hk\/blog\/from-no-time-no-structure-to-best-shape-ever-tals-atp-transformation-at-50\/\">\n\t\t\t\t<div class=\"elementor-portfolio-item__img elementor-post__thumbnail\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/11\/image2_wordpress_full-300x300.jpg\" class=\"attachment-medium size-medium wp-image-7115\" alt=\"ATP Personal Training Hong Kong client results\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/11\/image2_wordpress_full-300x300.jpg 300w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/11\/image2_wordpress_full-1024x1024.jpg 1024w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/11\/image2_wordpress_full-150x150.jpg 150w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/11\/image2_wordpress_full-768x768.jpg 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/11\/image2_wordpress_full-96x96.jpg 96w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/11\/image2_wordpress_full.jpg 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-portfolio-item__overlay\">\n\t\t\t\t<h3 class=\"elementor-portfolio-item__title\">\n\t\tFrom &#8216;No Time, No Structure&#8217; 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