{"id":6928,"date":"2025-05-12T14:31:35","date_gmt":"2025-05-12T14:31:35","guid":{"rendered":"https:\/\/atp.fitness\/hk\/?p=6928"},"modified":"2025-05-12T14:31:51","modified_gmt":"2025-05-12T14:31:51","slug":"roundtable-discussion-training-the-executive-athlete","status":"publish","type":"post","link":"https:\/\/atp.fitness\/hk\/blog\/roundtable-discussion-training-the-executive-athlete\/","title":{"rendered":"Roundtable discussion: Training the executive athlete"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6928\" class=\"elementor elementor-6928\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-171071f elementor-section-height-min-height elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"171071f\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\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-50 elementor-top-column elementor-element elementor-element-0206fdf\" data-id=\"0206fdf\" 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-49506ab elementor-widget__width-initial elementor-widget elementor-widget-trustindex-addon\" data-id=\"49506ab\" 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?5caed061579e274e934681f0d46\" defer async><\/script>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ed17094 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"ed17094\" 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\">Training Evolution: A Fitness Roundtable with Industry Veterans<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9c7dfc7 elementor-widget elementor-widget-heading\" data-id=\"9c7dfc7\" 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\">We deliver amazing transformations <br> through sustainable methods<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a5962fa elementor-align-center elementor-mobile-align-justify elementor-widget elementor-widget-button\" data-id=\"a5962fa\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"#enquiry-form\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\"> Book a Trial<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2dd1e42\" data-id=\"2dd1e42\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-36e3716 elementor-section-height-min-height elementor-hidden-desktop elementor-hidden-tablet elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"36e3716\" data-element_type=\"section\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\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-0b91dd2\" data-id=\"0b91dd2\" 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-2942002 elementor-widget elementor-widget-trustindex-addon\" data-id=\"2942002\" 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?5caed061579e274e934681f0d46\" defer async><\/script>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e134558 elementor-widget elementor-widget-heading\" data-id=\"e134558\" 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\">Training Evolution: A Fitness Roundtable with Industry Veterans<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-414b7b1 elementor-widget elementor-widget-heading\" data-id=\"414b7b1\" 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\">Amazing transformations <br> through sustainable methods<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-afd02c1 elementor-align-center elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"afd02c1\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"#enquiry-form\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\"> Book a Trial<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\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\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-4eddb93 e-flex e-con-boxed e-con e-parent\" data-id=\"4eddb93\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cbfe55f elementor-widget elementor-widget-image\" data-id=\"cbfe55f\" 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=\"1024\" height=\"77\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2024\/12\/Untitled-design-34-1024x77.png\" class=\"attachment-large size-large wp-image-6798\" alt=\"Decorative divider\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2024\/12\/Untitled-design-34-1024x77.png 1024w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2024\/12\/Untitled-design-34-300x23.png 300w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2024\/12\/Untitled-design-34-768x58.png 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2024\/12\/Untitled-design-34-150x11.png 150w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2024\/12\/Untitled-design-34.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0861d1e e-flex e-con-boxed e-con e-parent\" data-id=\"0861d1e\" 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-dbed49c elementor-widget elementor-widget-text-editor\" data-id=\"dbed49c\" 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<p>In this roundtable discussion, fitness experts Jeremy Meyer, Jay Horley, and Pete Fisher share insights on how their training approaches have evolved over the years, what works for their clients, and the science behind effective training protocols for busy executives.<\/p>\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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-efb534e e-flex e-con-boxed e-con e-parent\" data-id=\"efb534e\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-8e71293 e-con-full e-flex e-con e-child\" data-id=\"8e71293\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cff7f95 elementor-widget elementor-widget-image\" data-id=\"cff7f95\" 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=\"2048\" height=\"1536\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/WhatsApp-Image-2025-03-14-at-12.34.35.jpeg\" class=\"attachment-full size-full wp-image-6930\" alt=\"\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/WhatsApp-Image-2025-03-14-at-12.34.35.jpeg 2048w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/WhatsApp-Image-2025-03-14-at-12.34.35-300x225.jpeg 300w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/WhatsApp-Image-2025-03-14-at-12.34.35-1024x768.jpeg 1024w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/WhatsApp-Image-2025-03-14-at-12.34.35-768x576.jpeg 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/WhatsApp-Image-2025-03-14-at-12.34.35-1536x1152.jpeg 1536w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/WhatsApp-Image-2025-03-14-at-12.34.35-150x113.jpeg 150w\" sizes=\"(max-width: 2048px) 100vw, 2048px\" \/>\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-0f653a9 elementor-widget elementor-widget-heading\" data-id=\"0f653a9\" 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\">JEREMY'S AEROBIC STATION<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e9e1785 e-con-full e-flex e-con e-child\" data-id=\"e9e1785\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bd3522b elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"bd3522b\" 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<h2 class=\"text-xl font-bold text-text-200 mt-1 -mb-0.5\"><strong>How Has Your Training Evolved over the years?<\/strong><\/h2><p class=\"whitespace-pre-wrap break-words\"><strong>JEREMY MEYER:<\/strong> &#8220;My gym training hasn&#8217;t changed that much over the years. However, I&#8217;m doing more cardiovascular work now, more conditioning type work. At 50 years old, I&#8217;m getting more value from trending work like zone two training. I do about four to five hours a week of aerobic work, partly because I enjoy the psychological benefits\u2014I&#8217;m prone to anxiety, and it helps regulate my mood.<\/p><p class=\"whitespace-pre-wrap break-words\">I&#8217;ve invested in a bike for my bedroom with a smart trainer and a cycling desk so I can work or listen to podcasts while riding. This setup allows me to do about four to six hours a week of primarily aerobic work. I still dedicate about four hours weekly to strength training to maintain muscle mass and a reasonable body fat percentage.<\/p><p>The biggest change is that I&#8217;m doing less running now. At 103 kilograms, running more than two or three times a week causes significant joint pain\u2014I&#8217;m showing early signs of arthritis. Cycling is non-impact, so I can do it for several hours weekly without the same discomfort.&#8221;<\/p>\t\t\t\t\t\t\t\t<\/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-d6c2a26 e-flex e-con-boxed e-con e-parent\" data-id=\"d6c2a26\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-cc5a6a8 e-con-full e-flex e-con e-child\" data-id=\"cc5a6a8\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-396a124 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"396a124\" 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<p class=\"whitespace-pre-wrap break-words\"><strong>JAY HORLEY:<\/strong> &#8220;For me, there are continual tweaks to find what aligns with my goals, which can be a moving target. Currently, I do Jiu Jitsu five days a week. Outside of that, my split is three days of lifting\u2014about 50% focused on mobility\u2014and two days of aerobic work.<\/p><p class=\"whitespace-pre-wrap break-words\">Over the last decade, I&#8217;ve been interested in self-experimentation: I&#8217;ve done the Big Three lifts, bodybuilding-focused work, gymnastics, and bodyweight training. I&#8217;ve come full circle to a system of one day upper body, one day lower body, and one day total body, with a couple of aerobic days mixed between.<\/p><p class=\"whitespace-pre-wrap break-words\">My goal is simply to improve aerobic fitness on aerobic days and gradually get stronger on weightlifting days. What I find most enjoyable now is making small, incremental gains without major regressions in other aspects of fitness.\u00a0<\/p>\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-5017394 elementor-widget elementor-widget-text-editor\" data-id=\"5017394\" 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<p>&#8220;I do five days of strength and conditioning work, and I&#8217;ve been inspired by Jeremy to incorporate zone two work\u2014often by going for an hour-long run and chat with someone from the gym.&#8221;<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ad0b7d8 e-con-full e-flex e-con e-child\" data-id=\"ad0b7d8\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-747c551 elementor-widget elementor-widget-image\" data-id=\"747c551\" 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=\"640\" height=\"853\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/WhatsApp-Image-2025-03-14-at-12.48.57-640x853.jpeg\" class=\"attachment-web-stories-poster-portrait size-web-stories-poster-portrait wp-image-6931\" alt=\"\" \/>\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>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-205131f e-flex e-con-boxed e-con e-parent\" data-id=\"205131f\" 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-b051367 elementor-widget elementor-widget-text-editor\" data-id=\"b051367\" 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<p class=\"whitespace-pre-wrap break-words\"><strong>PETE FISHER:<\/strong> &#8220;I think there&#8217;s a common thread here\u2014we&#8217;re all approaching training with what I&#8217;d call an &#8216;athlete mindset,&#8217; filling different buckets rather than putting all our eggs in one basket like bodybuilding, hypertrophy, or pure strength.<\/p><p class=\"whitespace-pre-wrap break-words\">It&#8217;s more scientifically sound, first-principles thinking: what&#8217;s the minimum work needed to maintain a certain capacity without decline? What can you get away with as a stimulus that keeps you moving forward while staying interested, but doesn&#8217;t wear you down?<\/p><p class=\"whitespace-pre-wrap break-words\">For example, I started sprinting two or three times a week, then developed achilles tendon issues and plantar fasciitis. At 41, I realized I needed to scale back to maybe once a week or just incorporate some exposure to explosive contractions through lower body tissue without frequent sprinting.<\/p>\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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2a1bd53 e-flex e-con-boxed e-con e-parent\" data-id=\"2a1bd53\" 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-bf268f2 elementor-widget elementor-widget-text-editor\" data-id=\"bf268f2\" 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<p>&#8220;Zone two aerobic work is probably the biggest trend that&#8217;s entered the general fitness world recently\u2014I think CrossFit legitimized having a big engine, and things like Hyrox have popularized it- an accessible sport with low skill barriers, essentially getting people back into running and improving their 10K times.&#8221;<\/p>\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-fc771ed elementor-widget elementor-widget-text-editor\" data-id=\"fc771ed\" 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<p class=\"whitespace-pre-wrap break-words\">For me, there&#8217;s a compromise\u2014if I run too much, my hips seize up and I get plantar fasciitis. I can run fast once a week, but for zone two work, I&#8217;ll use a bike or throw on a weighted backpack when walking my dogs. My training is currently aimed at being able to play touch rugby, which covers a lot of bases because it&#8217;s so broad\u2014it has an aerobic component but also requires dynamic, explosive contractions.&#8221;<\/p>\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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-79f2cbb e-flex e-con-boxed e-con e-parent\" data-id=\"79f2cbb\" 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-47e9b4c elementor-pagination-type-bullets elementor-arrows-position-inside elementor-pagination-position-outside elementor-widget elementor-widget-n-carousel\" data-id=\"47e9b4c\" data-element_type=\"widget\" data-settings=\"{&quot;carousel_items&quot;:[{&quot;slide_title&quot;:&quot;Slide #1&quot;,&quot;_id&quot;:&quot;855a905&quot;},{&quot;slide_title&quot;:&quot;Slide #2&quot;,&quot;_id&quot;:&quot;2eb5016&quot;},{&quot;_id&quot;:&quot;a0f3cde&quot;,&quot;slide_title&quot;:&quot;Slide #3&quot;}],&quot;slides_to_show&quot;:&quot;3&quot;,&quot;slides_to_show_tablet&quot;:&quot;2&quot;,&quot;slides_to_show_mobile&quot;:&quot;1&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;autoplay_speed&quot;:5000,&quot;pause_on_hover&quot;:&quot;yes&quot;,&quot;pause_on_interaction&quot;:&quot;yes&quot;,&quot;infinite&quot;:&quot;yes&quot;,&quot;speed&quot;:500,&quot;offset_sides&quot;:&quot;none&quot;,&quot;arrows&quot;:&quot;yes&quot;,&quot;pagination&quot;:&quot;bullets&quot;,&quot;image_spacing_custom&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;image_spacing_custom_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;image_spacing_custom_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"nested-carousel.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-n-carousel swiper\" role=\"region\" aria-roledescription=\"carousel\" aria-label=\"Carousel\" dir=\"ltr\">\n\t\t\t<div class=\"swiper-wrapper\" aria-live=\"off\">\n\t\t\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" data-slide=\"1\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"1 of 3\">\n\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4542a4f e-flex e-con-boxed e-con e-child\" data-id=\"4542a4f\" 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-a4e3b14 elementor-widget elementor-widget-image\" data-id=\"a4e3b14\" 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=\"640\" height=\"853\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/John-and-Coach-e1740674754387-640x853.jpg\" class=\"attachment-web-stories-poster-portrait size-web-stories-poster-portrait wp-image-6909\" alt=\"\" \/>\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\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" data-slide=\"2\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"2 of 3\">\n\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-70f2272 e-flex e-con-boxed e-con e-child\" data-id=\"70f2272\" 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-ead4847 elementor-widget elementor-widget-image\" data-id=\"ead4847\" 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=\"640\" height=\"771\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/ATP-Personal-Training-client-William-with-his-coach-640x771.jpg\" class=\"attachment-web-stories-poster-portrait size-web-stories-poster-portrait wp-image-6932\" alt=\"ATP Personal Training client William with his coach\" \/>\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\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" data-slide=\"3\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"3 of 3\">\n\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-087c592 e-flex e-con-boxed e-con e-child\" data-id=\"087c592\" 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-331b2ba elementor-widget elementor-widget-image\" data-id=\"331b2ba\" 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=\"640\" height=\"853\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/Nikhil-and-Coach-Harrison-e1741861911222-640x853.jpg\" class=\"attachment-web-stories-poster-portrait size-web-stories-poster-portrait wp-image-6933\" alt=\"\" \/>\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\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-swiper-button elementor-swiper-button-prev\" role=\"button\" tabindex=\"0\" aria-label=\"Previous\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"eicon-chevron-left\"><\/i>\t\t\t<\/div>\n\t\t\t<div class=\"elementor-swiper-button elementor-swiper-button-next\" role=\"button\" tabindex=\"0\" aria-label=\"Next\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"eicon-chevron-right\"><\/i>\t\t\t<\/div>\n\t\t\t\t\t<div class=\"swiper-pagination\"><\/div>\n\t\t\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-dbe7653 e-flex e-con-boxed e-con e-parent\" data-id=\"dbe7653\" 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-ad80780 elementor-widget elementor-widget-text-editor\" data-id=\"ad80780\" 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<h2 class=\"text-xl font-bold text-text-200 mt-1 -mb-0.5\"><strong>Training the Executive Client: Efficient Workout Programming<\/strong><\/h2>\n<p class=\"whitespace-pre-wrap break-words\"><strong>PETE:<\/strong> &#8220;Jeremy, for your executive athletes, how would you construct a training week for a typical client with limited time? What would be your priorities if they only had three hours to train?&#8221;<\/p>\n<p class=\"whitespace-pre-wrap break-words\"><strong>JEREMY:<\/strong> &#8220;It would obviously be client-dependent, but I have a few executive clients now who are quite deconditioned and overweight. We&#8217;ve agreed they&#8217;ll come in for four strength training sessions per week, and we&#8217;ve put them on a low calorie diet because the primary goal is weight loss\u2014they&#8217;re on a 30-40% deficit, losing about one to two kilograms weekly.<\/p>\n<p class=\"whitespace-pre-wrap break-words\">They do zone two work independently. In Singapore, we have the luxury of having gyms in apartment complexes. They do aerobic work on low-impact equipment, keeping their heart rate at about 60-75% of their estimated maximum for at least 30 minutes, now up to one hour, four days per week.<\/p>\n<p class=\"whitespace-pre-wrap break-words\">These executives get up early, get on a bike or treadmill for 45-60 minutes, send me a screenshot, go to work, eat a healthy meal, and then I see them at lunchtime. In the gym, we focus exclusively on strength training with the goal of building muscle. I don&#8217;t need to oversee their zone two sessions\u2014I coach them for strength training and provide nutritional guidance.&#8221;<\/p>\n<p class=\"whitespace-pre-wrap break-words\"><strong>PETE:<\/strong> &#8220;So if they&#8217;re coming in three times a week, you&#8217;re taking care of the big rocks. The focus on strength training serves multiple purposes: building and retaining muscle mass, working through full range of motion at all joints, essentially incorporating weighted stretching to improve mobility as a byproduct of proper strength training.<\/p>\n<p class=\"whitespace-pre-wrap break-words\">We&#8217;re not looking to create a metabolic disturbance in the gym necessarily\u2014we&#8217;re relying on diet for fat loss and additional zone two training to help. The zone two work isn&#8217;t just for weight loss; we&#8217;re chasing a longevity adaptation in the aerobic system, upgrading mitochondria, and helping clients feel better overall.<\/p>\n<p class=\"whitespace-pre-wrap break-words\">The more someone commits to zone two early on, the harder we can work them in the gym later, creating a more significant metabolic response. This means we can fuel them more aggressively around their training once they&#8217;ve lost initial weight.&#8221;<\/p>\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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-500d06b e-flex e-con-boxed e-con e-parent\" data-id=\"500d06b\" 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-c70ba66 elementor-widget elementor-widget-text-editor\" data-id=\"c70ba66\" 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<p><strong>JEREMY:<\/strong> &#8220;Exactly. One client came in with a resting heart rate of 90 beats per minute, and after six weeks of four hours of zone two work weekly, it&#8217;s down to 65.<\/p>\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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f242b99 e-flex e-con-boxed e-con e-parent\" data-id=\"f242b99\" 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-28665a4 elementor-widget elementor-widget-text-editor\" data-id=\"28665a4\" 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<p>For deconditioned clients, I don&#8217;t want to create too much metabolic stress in the gym\u2014the goal is to increase muscle mass, strength, and mobility through proper training.&#8221;<\/p><p class=\"whitespace-pre-wrap break-words\"><strong>PETE:<\/strong> &#8220;I think one of the biggest missteps in our industry was the idea of peripheral heart action training as the entry point for all clients\u2014alternating upper body and lower body exercises, like the classic Poliquin German Body Composition training. We ignored the context that Charles was typically working with athletic, younger populations.<\/p><p class=\"whitespace-pre-wrap break-words\">Applying that glycolytic energy system-based training to someone without a deep aerobic foundation means they&#8217;re exhausted after just a few sets of even simple exercises like split squats and lat pulldowns. You can bypass that struggle with sensible zone two aerobic work in the early stages.<\/p><p class=\"whitespace-pre-wrap break-words\">\u00a0<\/p>\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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-58deddf e-flex e-con-boxed e-con e-parent\" data-id=\"58deddf\" 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-2c40d1f elementor-pagination-type-bullets elementor-arrows-position-inside elementor-pagination-position-outside elementor-widget elementor-widget-n-carousel\" data-id=\"2c40d1f\" data-element_type=\"widget\" data-settings=\"{&quot;carousel_items&quot;:[{&quot;slide_title&quot;:&quot;Slide #1&quot;,&quot;_id&quot;:&quot;855a905&quot;},{&quot;slide_title&quot;:&quot;Slide #2&quot;,&quot;_id&quot;:&quot;2eb5016&quot;},{&quot;_id&quot;:&quot;a0f3cde&quot;,&quot;slide_title&quot;:&quot;Slide #3&quot;}],&quot;slides_to_show&quot;:&quot;3&quot;,&quot;slides_to_show_tablet&quot;:&quot;2&quot;,&quot;slides_to_show_mobile&quot;:&quot;1&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;autoplay_speed&quot;:5000,&quot;pause_on_hover&quot;:&quot;yes&quot;,&quot;pause_on_interaction&quot;:&quot;yes&quot;,&quot;infinite&quot;:&quot;yes&quot;,&quot;speed&quot;:500,&quot;offset_sides&quot;:&quot;none&quot;,&quot;arrows&quot;:&quot;yes&quot;,&quot;pagination&quot;:&quot;bullets&quot;,&quot;image_spacing_custom&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;image_spacing_custom_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;image_spacing_custom_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"nested-carousel.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-n-carousel swiper\" role=\"region\" aria-roledescription=\"carousel\" aria-label=\"Carousel\" dir=\"ltr\">\n\t\t\t<div class=\"swiper-wrapper\" aria-live=\"off\">\n\t\t\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" data-slide=\"1\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"1 of 3\">\n\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2bc4ccb e-flex e-con-boxed e-con e-child\" data-id=\"2bc4ccb\" 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-76f068e elementor-widget elementor-widget-image\" data-id=\"76f068e\" 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=\"640\" height=\"853\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/Huimin-Logo-640x853.jpg\" class=\"attachment-web-stories-poster-portrait size-web-stories-poster-portrait wp-image-6934\" alt=\"\" \/>\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\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" data-slide=\"2\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"2 of 3\">\n\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-820b3db e-flex e-con-boxed e-con e-child\" data-id=\"820b3db\" 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-1c5e89d elementor-widget elementor-widget-image\" data-id=\"1c5e89d\" 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=\"640\" height=\"853\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/Malvi-and-Megan-1-640x853.jpg\" class=\"attachment-web-stories-poster-portrait size-web-stories-poster-portrait wp-image-6935\" alt=\"\" \/>\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\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" data-slide=\"3\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"3 of 3\">\n\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-23632b7 e-flex e-con-boxed e-con e-child\" data-id=\"23632b7\" 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-c62121f elementor-widget elementor-widget-image\" data-id=\"c62121f\" 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=\"640\" height=\"853\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2025\/05\/Kethki-and-Harrison-640x853.jpg\" class=\"attachment-web-stories-poster-portrait size-web-stories-poster-portrait wp-image-6936\" alt=\"\" \/>\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\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-swiper-button elementor-swiper-button-prev\" role=\"button\" tabindex=\"0\" aria-label=\"Previous\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"eicon-chevron-left\"><\/i>\t\t\t<\/div>\n\t\t\t<div class=\"elementor-swiper-button elementor-swiper-button-next\" role=\"button\" tabindex=\"0\" aria-label=\"Next\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"eicon-chevron-right\"><\/i>\t\t\t<\/div>\n\t\t\t\t\t<div class=\"swiper-pagination\"><\/div>\n\t\t\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-49797c3 e-flex e-con-boxed e-con e-parent\" data-id=\"49797c3\" 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-fab4024 elementor-widget elementor-widget-text-editor\" data-id=\"fab4024\" 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<h2><strong>How do you persuade clients to actually do the zone two work? How do you sell it to them?<\/strong><\/h2><p class=\"whitespace-pre-wrap break-words\"><strong>JEREMY:<\/strong> &#8220;We talk about the longevity benefits. These executives are in their 40s and 50s, so they value longevity. We discuss the downsides of high BMI and body fat percentage, and explain that the most effective way to lose weight is through a caloric deficit, which can be enhanced by zone two work. They&#8217;re not just burning calories; they&#8217;re improving their cardiovascular system.<\/p><p class=\"whitespace-pre-wrap break-words\">We measure resting heart rate daily, so they see the improvement\u2014that&#8217;s positive feedback. I send them podcasts and resources to convince them to do more. Initially, some are skeptical, but within a week, they&#8217;re often hooked.&#8221;<\/p><p class=\"whitespace-pre-wrap break-words\"><strong>PETE:<\/strong> &#8220;I think you&#8217;re right. For me, the most powerful thing while doing zone two work is listening to a podcast that explains the benefits\u2014you create a positive echo chamber, flooding your subconscious with reinforcement while actually doing the activity.&#8221;<\/p><p class=\"whitespace-pre-wrap break-words\"><strong>JEREMY:<\/strong> &#8220;These executives often work from home, so they can listen to news or take meetings while doing zone two work. It&#8217;s not wasting time\u2014they&#8217;re killing two birds with one stone.&#8221;<\/p><p class=\"whitespace-pre-wrap break-words\"><strong>PETE:<\/strong> &#8220;That&#8217;s an interesting contrast with gym training, which requires intentional focus on what you&#8217;re doing when lifting weights\u2014you need concentration to ensure you&#8217;re maximizing that time. Zone two is different\u2014we should put together a resource of ideal pairings, like what work-related activities can be effectively combined with different types of exercise.<\/p><p class=\"whitespace-pre-wrap break-words\">Most people who successfully implement these protocols are already layering tasks\u2014they&#8217;re on calls, catching up on news, or listening to podcasts while doing low-intensity work. They&#8217;re combining a professional growth task with a longevity-related task, getting two things done that might otherwise be neglected.<\/p>\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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0db1230 e-flex e-con-boxed e-con e-parent\" data-id=\"0db1230\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5604765 elementor-widget elementor-widget-text-editor\" data-id=\"5604765\" 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<h2 class=\"text-2xl font-bold mt-1 text-text-200\"><b>Zone 2 + Productivity: Smart Pairings for Busy Professionals<\/b><\/h2><p class=\"whitespace-pre-wrap break-words\">As a personal training coach who works with executives and busy professionals, I&#8217;ve found that combining Zone 2 cardio with productive activities is key to consistency. Here are practical recommendations that actually work:<\/p><h2 class=\"text-xl font-bold text-text-200 mt-1 -mb-0.5\">1. Professional Development Pairings<\/h2><ul class=\"[&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-disc space-y-1.5 pl-7\"><li class=\"whitespace-normal break-words\"><strong>Audiobooks + Stationary Bike<\/strong>: Use a stationary bike with a tablet holder to listen to industry-specific audiobooks at 1.25-1.5x speed.<\/li><li class=\"whitespace-normal break-words\"><strong>Podcasts + Walking<\/strong>: Listen to educational podcasts during outdoor walks or treadmill sessions at 3.0-3.5 mph.<\/li><li class=\"whitespace-normal break-words\"><strong>Language Learning + Elliptical<\/strong>: Audio-based language programs work well during steady-state elliptical sessions. Minimal coordination required.<\/li><\/ul><h2 class=\"text-xl font-bold text-text-200 mt-1 -mb-0.5\">2. Work Pairings<\/h2><ul class=\"[&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-disc space-y-1.5 pl-7\"><li class=\"whitespace-normal break-words\"><strong>Walking Meetings + Outdoors<\/strong>: Take 1-on-1 calls while walking. Movement improves conversation flow and creative thinking.<\/li><li class=\"whitespace-normal break-words\"><strong>Email Processing + Recumbent Bike<\/strong>: Handle non-urgent emails or simple tasks on a recumbent bike which provides stability.<\/li><li class=\"whitespace-normal break-words\"><strong>Planning\/Strategy + Steady-State Cardio<\/strong>: Use uninterrupted cardio time for mental planning and problem-solving\u2014keep a voice recorder handy for capturing ideas.<\/li><\/ul><h2 class=\"text-xl font-bold text-text-200 mt-1 -mb-0.5\">3. Content Consumption Pairings<\/h2><ul class=\"[&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-disc space-y-1.5 pl-7\"><li class=\"whitespace-normal break-words\"><strong>Industry Reading + Exercise Bike<\/strong>: Many bikes accommodate tablets for reading articles, reports or industry news.<\/li><li class=\"whitespace-normal break-words\"><strong>News Digests + Rowing Machine<\/strong>: Low-intensity rowing pairs well with catching up on daily news summaries.<\/li><li class=\"whitespace-normal break-words\"><strong>Video Content + Treadmill<\/strong>: Walking at 2.5-3.0 mph is ideal for watching webinars, tutorials or conference recordings.<\/li><\/ul><h2 class=\"text-xl font-bold text-text-200 mt-1 -mb-0.5\">4. Practical Tips<\/h2><ul class=\"[&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-disc space-y-1.5 pl-7\"><li class=\"whitespace-normal break-words\"><strong>Time Block<\/strong>: Schedule these sessions in your calendar with specific content planned<\/li><li class=\"whitespace-normal break-words\"><strong>Prepare in Advance<\/strong>: Queue up content before starting to avoid wasting time during the session<\/li><li class=\"whitespace-normal break-words\"><strong>Proper Setup<\/strong>: Invest in proper device holders for your preferred cardio equipment<\/li><li class=\"whitespace-normal break-words\"><strong>Tech Considerations<\/strong>: Use wireless earbuds and keep devices charged<\/li><li class=\"whitespace-normal break-words\"><strong>Stay in Zone 2<\/strong>: Monitor heart rate (60-75% of max) to ensure you&#8217;re getting cardio benefits<\/li><\/ul>\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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-07ec6a5 e-flex e-con-boxed e-con e-parent\" data-id=\"07ec6a5\" 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-1320dcd elementor-widget elementor-widget-text-editor\" data-id=\"1320dcd\" 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<h2 class=\"whitespace-pre-wrap break-words\"><strong>What&#8217;s the minimal effective dose of zone two work you recommend to clients?<\/strong><\/h2><p class=\"whitespace-pre-wrap break-words\"><strong>JEREMY:<\/strong> &#8220;According to research and experts like I\u00f1igo San Mill\u00e1n, who coached Tadej Poga\u010dar and popularized zone two training, you need at least three hours per week\u2014that&#8217;s the minimum dosage for significant benefits. Ideally, you want fewer, longer sessions rather than many short ones, but accumulating 180 minutes weekly is the key threshold.&#8221;<\/p><p class=\"whitespace-pre-wrap break-words\"><strong>PETE:<\/strong> &#8220;Three hours or 180 minutes might sound daunting for beginners, but for your clients at 110-115 kilos, the intensity required is quite minimal. You could do two hours on a treadmill or bike, perhaps while taking meetings, and then simply walking after dinner would contribute to that zone two work. Even if your heart rate isn&#8217;t at 130, but more like 115-118, especially outdoors in Singapore&#8217;s heat, you&#8217;re still getting benefits.&#8221;<\/p><p class=\"whitespace-pre-wrap break-words\"><strong>JEREMY:<\/strong> &#8220;Absolutely right. Initially, for a deconditioned client, just going for a walk puts them in zone two, so it&#8217;s relatively easy to accumulate that time. I have them start with at least 20 minutes per session, beginning with 60 minutes weekly, then increasing by 15-20% each week\u2014not increasing intensity, just the volume of training minutes.&#8221;<\/p>\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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9359d40 e-flex e-con-boxed e-con e-parent\" data-id=\"9359d40\" 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-6228c6e elementor-widget elementor-widget-text-editor\" data-id=\"6228c6e\" 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<h2 class=\"text-xl font-bold text-text-200 mt-1 -mb-0.5\"><strong>The Minimum Effective Dose for Gym Work: Quality Over Quantity<\/strong><\/h2><p class=\"whitespace-pre-wrap break-words\"><strong>PETE:<\/strong> &#8220;Many clients come to us trying to mimic influencers or bodybuilding routines, thinking they need five days a week in the gym. I&#8217;ve rarely encountered a client who actually needs that much gym work to achieve their goals. For most clients, three full-body sessions per week is sufficient.<\/p><p class=\"whitespace-pre-wrap break-words\">There&#8217;s plenty of scope to experiment with different setups to keep it fresh, but it doesn&#8217;t need to be more than that. Even Dorian Yates said if you&#8217;re a natural athlete training hard, you can&#8217;t effectively train more than three times a week. Only assisted bodybuilders can handle five or six days weekly.<\/p><p class=\"whitespace-pre-wrap break-words\">For a 45-year-old executive, three days a week hits all the bases\u2014you get the frequency, exposure, and enough volume. Most don&#8217;t have advanced physique goals requiring adding inches to specific muscle groups. Three hours in the gym per week is sufficient, and then they can scale up their efforts outside the gym.<\/p><h4 class=\"whitespace-pre-wrap break-words\"><b>Do you ever have to tell clients to pull back on training if they&#8217;re overdoing it?&#8221;<\/b><\/h4><p class=\"whitespace-pre-wrap break-words\"><strong>JEREMY:<\/strong> &#8220;I don&#8217;t have clients who overdo strength training, but from my experience, more volume doesn&#8217;t yield proportional benefits. If I do a 90-minute session versus 50 minutes, it drains me more and causes more muscle soreness, but I don&#8217;t get extra results in terms of strength or muscle gains. Three hours of properly structured strength training per week is enough to get the benefits.&#8221;<\/p><p class=\"whitespace-pre-wrap break-words\"><strong>PETE:<\/strong> &#8220;There was initially research from Brad Schoenfeld&#8217;s camp suggesting three drivers of hypertrophy: mechanical tension, metabolic stress, and muscle damage. Later research revised this, concluding that mechanical tension is the primary driver, and muscle damage isn&#8217;t a mechanism in its own right but comes along when you apply enough tension.<\/p><p class=\"whitespace-pre-wrap break-words\">However, excessive volume digs a hole that you must recover from before building new tissue\u2014you&#8217;re busy healing and replacing damaged tissue. I&#8217;ve found that the minimum effective dose approach, though initially frightening because it feels like being lazy, is remarkably efficient. Going to the gym and doing just six work sets before leaving can yield impressive progress.<\/p><p class=\"whitespace-pre-wrap break-words\">For example, doing one set of dumbbell bench press with as many reps as possible, then trying to add a rep each workout until reaching a target, then increasing weight and starting over\u2014the progress from such a simple system with 20-30 minute workouts is incredible.<\/p><p class=\"whitespace-pre-wrap break-words\">For beginners, there&#8217;s value in doing more sets to learn movements properly, perhaps three or four warm-up sets followed by one or two challenging sets pushing to failure. But looking back, I wish I could reclaim hours of pointless volume in the gym and reallocate that time to conditioning or literally anything else.&#8221;<\/p><p class=\"whitespace-pre-wrap break-words\"><strong>JAY:<\/strong> &#8220;It&#8217;s good learning though. When I explain to coaches how I&#8217;ve made progress on low volume, I have to acknowledge that knowing exactly where your volume and intensity limits are comes with experience. People training three or four days a week might compensate for not approaching the appropriate intensity threshold by adding more volume.<\/p><p class=\"whitespace-pre-wrap break-words\">A good experiment I did once was asking: if you only had one working set per exercise, how much would you commit to that one set? This helps you discover how hard you can actually train in a single set. Many people, especially in commercial gyms, do a lot of volume within their comfort zone\u2014they&#8217;re taking a zone two approach to resistance training, but a resistance training approach to their cardio by doing sprints.<\/p><p class=\"whitespace-pre-wrap break-words\">I see young trainers in the gym five days a week, but the biggest hindrance is recovery\u2014whether it&#8217;s sleep, diet, or insufficient aerobic conditioning. They&#8217;d be better using that extra time to address those factors rather than adding another day of training.<\/p><p class=\"whitespace-pre-wrap break-words\">What we&#8217;ve earned through experience is knowing which exercises give the most bang for your buck\u2014carrying the most tonnage and stimulation\u2014which many beginners haven&#8217;t figured out yet. We also recover quickly between sets because we&#8217;re aerobically fit.&#8221;<\/p><p class=\"whitespace-pre-wrap break-words\"><strong>PETE:<\/strong> &#8220;That&#8217;s a great point about exercise selection. Many fitness-minded clients overvalue performance in key lifts like bench press, deadlift, and squats, thinking those are the answer to their goals. But personally, if I were to follow a powerlifting program, I&#8217;d break down within a week\u2014my deadlift is weak, my back squat isn&#8217;t great, and my bench press is just okay.<\/p><p class=\"whitespace-pre-wrap break-words\">The thing is, I don&#8217;t need to do any of those lifts in the traditional powerlifting way. For lower body, I prioritize single-leg work and heavy split squats, particularly front-loaded split squats, because that setup keeps my lower back and hips healthy while still allowing heavy loading. I rarely do conventional deadlifts anymore\u2014I&#8217;ll do Romanian deadlifts and go heavy on those, but not deadlifts from the floor.<\/p><p class=\"whitespace-pre-wrap break-words\">It&#8217;s about finding what works for your body and goals, rather than forcing yourself into a training template that might not be appropriate for you.&#8221;<\/p>\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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0ea44b2 e-flex e-con-boxed e-con e-parent\" data-id=\"0ea44b2\" 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-ff61ce1 elementor-widget elementor-widget-text-editor\" data-id=\"ff61ce1\" 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<h3 class=\"text-lg font-bold text-text-200 mt-1 -mb-1.5\"><strong>Key Takeaways for Busy Professionals:<\/strong><\/h3><ol class=\"[&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-decimal space-y-1.5 pl-7\"><li class=\"whitespace-normal break-words\"><strong>Zone 2 Training:<\/strong> Aim for at least 3 hours per week of low-intensity cardio (60-75% of max heart rate) for cardiovascular health and longevity benefits.<\/li><li class=\"whitespace-normal break-words\"><strong>Strength Training:<\/strong> Three full-body sessions per week is sufficient for most clients, focusing on quality over quantity.<\/li><li class=\"whitespace-normal break-words\"><strong>Exercise Selection:<\/strong> Choose exercises that work best for your body rather than focusing on traditional &#8220;big lifts&#8221; that may cause injury.<\/li><li class=\"whitespace-normal break-words\"><strong>Efficiency Hacks:<\/strong> Combine zone 2 cardio with productive activities like taking calls, listening to podcasts, or catching up on news.<\/li><li class=\"whitespace-normal break-words\"><strong>Recovery Focus:<\/strong> Better results often come from improving recovery (sleep, nutrition) rather than adding more training sessions.<\/li><\/ol>\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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6c86258 e-flex e-con-boxed e-con e-parent\" data-id=\"6c86258\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-3b27f23 e-con-full e-flex e-con e-child\" data-id=\"3b27f23\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f49979d elementor-widget elementor-widget-image\" data-id=\"f49979d\" 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=\"1024\" height=\"1024\" src=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2024\/12\/Intro-1-1024x1024.png\" class=\"attachment-large size-large wp-image-6809\" alt=\"ATP Personal Training Hong Kong introduction\" srcset=\"https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2024\/12\/Intro-1-1024x1024.png 1024w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2024\/12\/Intro-1-300x300.png 300w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2024\/12\/Intro-1-150x150.png 150w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2024\/12\/Intro-1-768x768.png 768w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2024\/12\/Intro-1-96x96.png 96w, https:\/\/atp.fitness\/hk\/wp-content\/uploads\/sites\/22\/2024\/12\/Intro-1.png 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\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>\n\t\t<div class=\"elementor-element elementor-element-0293ef9 e-con-full e-flex e-con e-child\" data-id=\"0293ef9\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d6d0a44 elementor-widget elementor-widget-text-editor\" data-id=\"d6d0a44\" 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<p>Getting started is easy at the best gym in Hong Kong<\/p>\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-c1fc8c2 elementor-widget elementor-widget-text-editor\" data-id=\"c1fc8c2\" 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<p>Come in for a free trial and discover how we can help guide you on your health, fitness and transformaiton journey.<\/p><p>We will set specific, measurable goals and collect starting data to help guide you.<br><\/p>\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-d52de58 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"d52de58\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Book Trial<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d19c6c6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d19c6c6\" 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-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4958d55\" data-id=\"4958d55\" 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-28e48f6 elementor-widget elementor-widget-heading\" data-id=\"28e48f6\" 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\">Our Clients<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8c2fb9d elementor-widget elementor-widget-global elementor-global-4766 elementor-widget-trustindex-addon\" data-id=\"8c2fb9d\" 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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7177c31 elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7177c31\" 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-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-626056c\" data-id=\"626056c\" 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-7d7554d elementor-widget elementor-widget-heading\" data-id=\"7d7554d\" 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\">FAQ<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-53b8dc9 elementor-widget elementor-widget-toggle\" data-id=\"53b8dc9\" data-element_type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8771\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-8771\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-angle-down\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-angle-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">How is ATP DIfferent from other gyms?<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-8771\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-8771\"><ol><li>Other commercial gyms are focussed on session numbers and hitting sales targets and personal training is an afterthought product layered onto their gym membership model. Personal Training gyms are either exlcusively focussed on short term, unsustainable transformations or waste their clients time and energy with a rent a friend service.<\/li><li>We do things a little differently. Our gyms are exclusive personal training facilities; all of our coaches work 1 on 1 with their clients. This allows for a remarkably efficient training experience, your entire training session will be tailored to maximise results based around your specific needs.<\/li><li>Unlike other gyms we offer support, feedback and coaching outside of the gym.<\/li><li>Other gyms only focus on training, and sometimes nutrition. We offer a complete service including lifestyle, diet and your non-gym activity.<\/li><li>Other gyms treat their clients like the product, driving them towards photos shoots in a set time period. We place your needs above the needs of our marketing department. We care deeply about the sustainability of the changes that you make.<\/li><\/ol><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8772\" class=\"elementor-tab-title\" data-tab=\"2\" role=\"button\" aria-controls=\"elementor-tab-content-8772\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-angle-down\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-angle-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">How personalized is the program?<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-8772\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"region\" aria-labelledby=\"elementor-tab-title-8772\"><p>Every client\u2019s plan of action will be unique. Your D.N.A. (Daily Routine, Nutrition and Activity) plan will be unique \u2013 this is not a generic, templated plan.<\/p><p>You will be assigned a dedicated coach. Your coach will take the time to understand you , your history, your goals and motivations to help you to build a customised plan and tailor the long term strategy accordingly.<\/p><p>Your coach will review your progress and measurements and provide clear feedback and advice, as well as act a a strategic advisor to help you make adjustments to your plan as you progress.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8773\" class=\"elementor-tab-title\" data-tab=\"3\" role=\"button\" aria-controls=\"elementor-tab-content-8773\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-angle-down\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-angle-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">HOW DO I KNOW IF ATP WILL WORK FOR ME?<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-8773\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"region\" aria-labelledby=\"elementor-tab-title-8773\">Everyone can achieve dramatic results and experience an amazing personal transformation. Your personal coach will tailor the starting level of intensity based around the initial consultation and assessment workout. This will ensure that you are always working towards the edge of your current capacity but not beyond it which would invite sloppy technique, loose form and potential injury.\n\nSome of our most dramatic transformations have come from clients who had little to no experience with training and nutrition prior to starting with ATP Personal Training. We\u2019re there alongside you for the entire process and will ensure that you\u2019re properly able to execute on our advice.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8774\" class=\"elementor-tab-title\" data-tab=\"4\" role=\"button\" aria-controls=\"elementor-tab-content-8774\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-angle-down\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-angle-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Can I start even if I haven't exercised in a long time or ever?<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-8774\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"4\" role=\"region\" aria-labelledby=\"elementor-tab-title-8774\"><p>Our coaches will ensure that you are ramped up towards exercising intensely over the course of your first week or weeks with us. We take pride in applying the appropriate dose of exercise to match our clients\u2019 existing capacity, there is no benefit to training far beyond your current capacity. In fact, this type of approach will actually be less efficient, place an enormous recovery cost on the body and potentially compromise your structural integrity.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-8775\" class=\"elementor-tab-title\" data-tab=\"5\" role=\"button\" aria-controls=\"elementor-tab-content-8775\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-angle-down\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-angle-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">How much fat will I lose?<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-8775\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"5\" role=\"region\" aria-labelledby=\"elementor-tab-title-8775\"><p>We track bodyweight, body fat percentage and girth measurements to give us a wide array of progress markers.<\/p><p>For most clients as they start the transformation process Weight loss on the scale is a good indicator of progress and you can expect to lose between 0.5kg to 1.0 kg each week. During the early stages this number can be even higher as the body responds to the new program and becomes rapidly less inflamed.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t<script type=\"application\/ld+json\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"How is ATP DIfferent from other gyms?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<ol><li>Other commercial gyms are focussed on session numbers and hitting sales targets and personal training is an afterthought product layered onto their gym membership model. Personal Training gyms are either exlcusively focussed on short term, unsustainable transformations or waste their clients time and energy with a rent a friend service.<\\\/li><li>We do things a little differently. Our gyms are exclusive personal training facilities; all of our coaches work 1 on 1 with their clients. 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