{"id":4901,"date":"2023-11-15T21:16:15","date_gmt":"2023-11-15T21:16:15","guid":{"rendered":"https:\/\/atp.fitness\/hk\/?p=4901"},"modified":"2026-10-12T18:07:52","modified_gmt":"2026-10-12T18:07:52","slug":"jc-healthy-relationship-with-food-exercise","status":"publish","type":"post","link":"https:\/\/atp.fitness\/hk\/blog\/jc-healthy-relationship-with-food-exercise\/","title":{"rendered":"JC built a healthy new relationship with diet and exercise after childbirth"},"content":{"rendered":"\t\t
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JC worked with her ATP Personal Training coach to build a healthy new relationship with diet and exercise after the birth of her second child.<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Before working with ATP Personal Training HK\u00a0<\/b>JC was overly focused on following a restrictive diet that, after initial success, had just stopped working. Clearly doing more of the same was not the answer. One of JC’s friends had undergone their own transformation with ATP and she wondered whether they might be able to do the same for her.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\"It was a paradigm shift when i saw my weight still dropping with increased calories, more food variety and flexibility.\"<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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After ATP Personal Training:<\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Why did you decide that it was the right time to work with ATP Personal Training?<\/h3>\nI was having an especially difficult time 12 weeks after having my second child. My goal was to look like my pre-pregnancy self. A friend of mine had done a transformation with ATP and her physical and mental health has completely changed, so I decided to try it.\n

What were the greatest changes from your previous approach?<\/strong><\/h3>\nI used to restrict myself from foods that I enjoy and I\u2019d find myself with very low energy and a frequent desire to snack.\n<\/br>\nMy behavior of eating and exercising has changed. I used to believe the key to weight loss is to eat less and exercise more.\n<\/br>\nAnita helped me to understand the importance of quality nutrition to improve health after pregnancy. It was a paradigm shift when I saw my weight still dropping with increased calories, more food variety and flexibility.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Anita, what were the greatest challenges JC encountered?<\/h3>

JC was obsessed with her weight and was only eating 800 calories a day. She showed me the meal plan prepared by her nutritionist and the strategy was protein restriction and there were some\u00a0 key nutrients. But if you look at her, she’s like five foot four, 12 weeks postpartum and low in iron.<\/p>

My approach was to reverse this approach by increasing her calorie intake and focusing on her health.<\/p>

She\u2019d already lost 13 kg on her own using extreme methods, like crazy cardio, diet pills, but I was doing the opposite and you could tell she was confused at first, but she never questioned my ability.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Anita, how did you construct a plan to lead her to success?<\/h3>

In terms of her D.N.A. (Daily Routine, Nutrition, Activity) plan, my main consideration was her being a full-time mum. She’s always sleep-deprived from nursing and changing diapers. So we were just making small changes. In terms of nutrition, I also encouraged her to include food that she enjoys.\u00a0<\/p>

The primary focus was on macronutrients to provide energy, moderate protein and fat with some carbs and then, micronutrients for health.<\/p>

The most rewarding moment was that JC was eating 1,500 calories at one point and still keeping the weight off. In terms of training, we worked on posture, pelvis, knee stability and core strength.<\/p>

She reached 46.8kg and her confidence as a mother is growing. It’s really rewarding to see that she started to take control of her own lives. She used to be sleep-deprived and always saying that she had no time to do anything and as well now she’s building her own business in luxury watches.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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How would you say the entire journey has been for you, from beginning to where you’re at now?<\/h3>\n

Since starting with ATP, I have lost a total of 7kg and 10 cm around my waist.  I\u2019m much fitter than I was pre-pregnancy. I feel physically re-oriented to myself.<\/p>\n

My confidence as a woman is growing inside out. It is motivating and affirming knowing that I can accomplish my fitness goals while being a mother. I feel empowered. I want to be a good example to my family and to other new mothers.<\/p>\n

Besides performance at the gym in Central, we focus on working on my stamina outside the gym. With my knee injury, she gave me easy activities such as walking and progressing to incline treadmill. She gave me exercises to stretch at home. At the gym, we focus on building strength. <\/p>\n

Anita\u2019s attention to details and knowledge to select appropriate exercises for me made me feel much more comfortable with my knee. In addition, I feel better from my back pain which was way outside my expectations.<\/p>\n<\/div>\n<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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What is next for you?<\/h3>

Outside of the gym, I am now building my own business with my passion in collectable watches.<\/p>

I would recommend anyone who wants to embark on their fitness journey to come to ATP!\u00a0<\/p>

My best investment ever.\u00a0<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\tJC<\/span>
★<\/i>★<\/i>★<\/i>★<\/i>★<\/i><\/div><\/cite>\t\t\t\t\t
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\n\t\t\t\t\t\t\"I was having an especially difficult time 12 weeks after having my second child. My goal was to look like my pre-pregnancy self. Before knowing about ATP, I was seeing a nutritionist, eating extremely low calories and doing excessive amount of HIIT daily. I was seeing result initially, but my energy was depleting overtime. On top of a grade 1 MCL injury from jumping, I had to stop my exercise routine, my weight started to go back up. A friend of mine Maggie, who I hadn\u2019t seen for a while, had done a transformation with Anita at ATP. Her physical and mental state has completely changed after chatting to her and hearing her experiences at ATP. So I decided to try. Since ATP, I have lost a total of 7kg and 10 cm around my waist. Even fitter than pre-pregnancy.\n\nI feel physically re-oriented to myself. Anita helped me to set realistic goal to shift my fitness from how I look to how I feel and what we can accomplish together in the given time frame.\"\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\"My coach's attention to detail and knowledge to select appropriate exercises for me made me feel much more comfortable with my knee and back pain which was way beyond my expectations.\"<\/h3>\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
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Are you ready to learn more? Simply fill the form at the bottom of the page and we will get in touch with details and next steps.<\/a><\/h3>\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
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B<\/span>

Belinda Lam<\/p>

6 October 2026<\/p><\/div><\/span><\/div><\/span>

An absolute game-changer! \u2b50\ufe0f\u2b50\ufe0f\u2b50\ufe0f\u2b50\ufe0f\u2b50\ufe0f\u2b50\ufe0f\n\nHaving 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\u2019ve made for my health. Thanks to his professional guidance and expertise, I lost 5kg in just 3 months - after my 2nd pregnancy, I didn\u2019t imagine it was possible! Now I feel incredibly strong, energized, and healthy. \ud83e\udd29 my left knee pain is also completely gone by week 4!\n\nWhat 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.\n\nIf you want a top-tier trainer who motivates with kindness and expertise, look no further than Ken at ATP. \ud83d\udc4d\ud83c\udffc\ud83d\udc4d\ud83c\udffc\ud83d\udc4d\ud83c\udffc<\/p>