{"id":8403,"date":"2025-05-06T13:43:29","date_gmt":"2025-05-06T13:43:29","guid":{"rendered":"https:\/\/atp.fitness\/sg\/?p=8403"},"modified":"2026-10-12T18:01:18","modified_gmt":"2026-10-12T18:01:18","slug":"recovery-the-missing-piece-in-your-fitness-journey","status":"publish","type":"post","link":"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/","title":{"rendered":"Recovery: the Missing Piece in your fitness journey"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"8403\" class=\"elementor elementor-8403\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-088f2df elementor-section-height-min-height elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"088f2df\" 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-b528f1d\" data-id=\"b528f1d\" 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-3aecdf7 elementor-widget__width-initial elementor-widget elementor-widget-trustindex-addon\" data-id=\"3aecdf7\" 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 class=\"atp-tb-wrap\"><a class=\"atp-tb\" href=\"https:\/\/atp.fitness\/what-do-our-clients-say\/\"><span>Read our <b>800+ reviews<\/b><\/span><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><span class=\"atp-gw\" aria-label=\"Google\"><i style=\"color:#4285F4\">G<\/i><i style=\"color:#EA4335\">o<\/i><i style=\"color:#FBBC05\">o<\/i><i style=\"color:#4285F4\">g<\/i><i style=\"color:#34A853\">l<\/i><i style=\"color:#EA4335\">e<\/i><\/span><\/a><\/div><style>.atp-tb-wrap{display:flex;justify-content:center}.atp-tb{display:inline-flex;align-items:center;gap:8px;height:36px;padding:0 14px;border-radius:999px;background:#fff;color:#111!important;text-decoration:none!important;font:400 14px\/1 Inter,sans-serif;white-space:nowrap}.atp-tb b{font-weight:700}.atp-tb .atp-st{width:90px;height:18px;background:url(\"data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 24 24'%3E%3Cpath fill='%23F6BB06' d='M12 2.5l2.9 6.6 7.1.7-5.4 4.8 1.6 7L12 17.9l-6.2 3.7 1.6-7L2 9.8l7.1-.7z'\/%3E%3C\/svg%3E\") 0 0\/18px 18px repeat-x}.atp-tb .atp-gw{font:600 17px\/1 Inter,sans-serif;letter-spacing:-.02em}.atp-tb .atp-gw i{font-style:normal}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e690d0a elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"e690d0a\" 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<h1 class=\"elementor-heading-title elementor-size-default\">Recovery: The Missing Piece in Your Fitness Journey?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6cf7296 elementor-widget elementor-widget-heading\" data-id=\"6cf7296\" 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\">\nA conversation between Jay and Pete from ATP on how to approach recovery in your fitness journey\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32ba6b7 elementor-align-center elementor-mobile-align-justify elementor-widget elementor-widget-button\" data-id=\"32ba6b7\" 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 Consultation<\/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-8a8654e\" data-id=\"8a8654e\" 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-4018d63 elementor-section-height-min-height elementor-hidden-desktop elementor-hidden-tablet elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"4018d63\" 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-f24084b\" data-id=\"f24084b\" 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-13d0734 elementor-widget elementor-widget-trustindex-addon\" data-id=\"13d0734\" 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 class=\"atp-tb-wrap\"><a class=\"atp-tb\" href=\"https:\/\/atp.fitness\/what-do-our-clients-say\/\"><span>Read our <b>800+ reviews<\/b><\/span><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><span class=\"atp-gw\" aria-label=\"Google\"><i style=\"color:#4285F4\">G<\/i><i style=\"color:#EA4335\">o<\/i><i style=\"color:#FBBC05\">o<\/i><i style=\"color:#4285F4\">g<\/i><i style=\"color:#34A853\">l<\/i><i style=\"color:#EA4335\">e<\/i><\/span><\/a><\/div><style>.atp-tb-wrap{display:flex;justify-content:center}.atp-tb{display:inline-flex;align-items:center;gap:8px;height:36px;padding:0 14px;border-radius:999px;background:#fff;color:#111!important;text-decoration:none!important;font:400 14px\/1 Inter,sans-serif;white-space:nowrap}.atp-tb b{font-weight:700}.atp-tb .atp-st{width:90px;height:18px;background:url(\"data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 24 24'%3E%3Cpath fill='%23F6BB06' d='M12 2.5l2.9 6.6 7.1.7-5.4 4.8 1.6 7L12 17.9l-6.2 3.7 1.6-7L2 9.8l7.1-.7z'\/%3E%3C\/svg%3E\") 0 0\/18px 18px repeat-x}.atp-tb .atp-gw{font:600 17px\/1 Inter,sans-serif;letter-spacing:-.02em}.atp-tb .atp-gw i{font-style:normal}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-62b6e50 elementor-widget elementor-widget-heading\" data-id=\"62b6e50\" 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\">Recovery: The Missing Piece in Your Fitness Journey?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f7ff530 elementor-widget elementor-widget-heading\" data-id=\"f7ff530\" 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\">A conversation between Jay and Pete from ATP on how to approach recovery in your fitness journey<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec806aa elementor-align-center elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"ec806aa\" 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 Consultation<\/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-a5b078f e-flex e-con-boxed e-con e-parent\" data-id=\"a5b078f\" 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-21a75d6 elementor-widget elementor-widget-image\" data-id=\"21a75d6\" 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=\"800\" height=\"60\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/08\/Untitled-design-34-1024x77.webp\" class=\"attachment-large size-large wp-image-7222\" alt=\"ATP Personal Training media features banner\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/08\/Untitled-design-34-1024x77.webp 1024w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/08\/Untitled-design-34-768x58.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\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-6f0bc14 e-flex e-con-boxed e-con e-parent\" data-id=\"6f0bc14\" 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-2de445f elementor-widget elementor-widget-text-editor\" data-id=\"2de445f\" 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>Recovery is a common concern for many of our new clients. Both of us at ATP have conducted hundreds of initial consultations, and we often hear worries about whether people will physically be able to handle a transformation journey. In this article, we&#8217;ll address these concerns and discuss our approach to recovery.<\/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-51b2ab2 e-flex e-con-boxed e-con e-parent\" data-id=\"51b2ab2\" 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-f1f1990 elementor-widget elementor-widget-video\" data-id=\"f1f1990\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/-Coc8F6c7cc?si=9-TCaopA_705UIMT&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/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-5c542cd e-flex e-con-boxed e-con e-parent\" data-id=\"5c542cd\" 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-77cde41 elementor-widget elementor-widget-text-editor\" data-id=\"77cde41\" 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>Show Notes<\/h2><h3>Table of Contents<\/h3><ul><li><a href=\"#Introduction\">00:00 &#8211;<\/a> Introduction &amp; Context<\/li><li><a href=\"#Science\">01:45<\/a> &#8211; The Science Behind Three Training Sessions Per Week<\/li><li><a href=\"#fitness\">04:30<\/a> &#8211; The Fitness Industry&#8217;s False Bravado<\/li><li><a href=\"#Recovery\">05:15<\/a> &#8211; Recovery Modalities: Nice-to-Have vs. Must-Have<\/li><li><a href=\"#zone2\">08:00<\/a> &#8211; Zone 2 Training &amp; Its Benefits<\/li><li><a href=\"#inversion\">11:15<\/a> &#8211; The Inversion Problem<\/li><li><a href=\"#time\">12:45<\/a> &#8211; The Time Investment Perspective<\/li><li><a href=\"#reallife\">14:30<\/a> &#8211; A Real-Life Framework<\/li><li><a href=\"#all\">16:15<\/a> &#8211; Avoiding the All-or-Nothing Trap<\/li><li><a href=\"#progress\">18:00<\/a> &#8211; Progress Over Perfection<\/li><li><a href=\"#firstweek\">19:00<\/a> &#8211; First Week Priorities<\/li><li><a href=\"#education\">22:30<\/a> &#8211; The Education Investment<\/li><li><a href=\"#success\">25:00<\/a> &#8211; Success Indicators<\/li><li><a href=\"#understanding\">27:30<\/a> &#8211; Understanding Trade-offs<\/li><li><a href=\"#conclusion\">31:45<\/a> &#8211; Conclusion<\/li><\/ul><h2>Key Takeaways<\/h2><blockquote><p><strong>&#8220;You get probably 80% of the benefits of training from going from zero to three hours a week.&#8221;<\/strong> &#8211; Pete<\/p><\/blockquote><blockquote><p><strong>&#8220;Consistently hitting 7-8 out of 10 three times a week for an extended period of time is what drives most adaptations our clients are looking for.&#8221;<\/strong> &#8211; Pete<\/p><\/blockquote><blockquote><p><strong>&#8220;Recovery modalities like ice baths and saunas are nice to have, but they don&#8217;t have anything like the yield of making sure your foundational behaviors and habits are in check.&#8221;<\/strong> &#8211; Jay<\/p><\/blockquote><blockquote><p><strong>&#8220;If you never push yourself past what you can do and never activate recovery, you&#8217;re never going to be a person that is bigger, stronger, leaner, sleeps better, faster.&#8221;<\/strong> &#8211; Jay<\/p><\/blockquote><blockquote><p><strong>&#8220;Discipline equals freedom. If you frontload your upskilling, education, and precision, then down the line, you have more freedom and ability to be flexible.&#8221;<\/strong> &#8211; Pete<\/p><\/blockquote><p>.<\/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-70afb89 e-flex e-con-boxed e-con e-parent\" data-id=\"70afb89\" 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-19d4336 elementor-widget elementor-widget-text-editor\" data-id=\"19d4336\" data-element_type=\"widget\" id=\"Introduction\" 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><strong>Introduction &amp; Context<\/strong><\/h3>\n<p><strong>[00:00]<\/strong><\/p>\n<p><strong>Jay:<\/strong> Hello! So, the two of us here today, myself, Jay, and Pete are going to be discussing recoveries this week. This is quite a common conversation that we have with new clients. Pete and I collectively have done hundreds of initial consultations, and whether people feel like they&#8217;re going to be physically able to take on a transformation journey is a genuine concern for a lot of our potential new clients. So we&#8217;re going to take this opportunity today to address some of those concerns and talk about recovery in general.<\/p>\n<p>The general way this usually goes is one of us at ATP is doing an initial consultation for a new client, and what we advise\u2014as we&#8217;ve talked about in our previous article which I&#8217;ll link\u2014is that clients train at least three times per week in the gym in the beginning. Obviously, if you want to add additional things like cardiovascular work or aerobic work, that&#8217;s great, but from someone&#8217;s perspective who doesn&#8217;t train at all, this can seem like a huge Mount Everest to climb. They&#8217;re often, and rightfully, worried that they may not be able to keep up with this kind of level of training.<\/p>\n<p>I&#8217;ll first hand over to Pete to give us his idea on how we&#8217;ve set up our business and our assessments to ensure that your performance and your recovery is top of our priority list.<\/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-d91b723 elementor-widget elementor-widget-text-editor\" data-id=\"d91b723\" data-element_type=\"widget\" id=\"Science\" 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><strong>The Science Behind Three Training Sessions Per Week<\/strong><\/h3><p><strong>[01:45]<\/strong><\/p><p><strong>Pete:<\/strong>\u00a0I think it&#8217;s quite conclusive. A lot of the science and studies that have been done on the impact of introducing exercise show that you get probably 80% of the benefits of training from going from zero to three hours a week. That&#8217;s been shown to deliver the biggest return on investment in terms of how much time you&#8217;re putting in versus the impact on your overall health markers, longevity, strength, and all those outcomes that our clients want measured.<\/p><p>So we want to get people to about three hours a week of training as precisely as we can and in a controlled environment.<\/p><p>In terms of recovery, it can feel a bit daunting for people if they&#8217;re coming from zero training background to suddenly start training three times a week. However, I think it works for a number of reasons.<\/p><h4><strong>Why Three Sessions Works<\/strong><\/h4><p><strong>[02:30]<\/strong><\/p><p>Firstly, what it does is it means that more days during the work week than not, you&#8217;re actually going somewhere to train. I think having your training centered on a particular place as an event makes it more of a permanent thing, making it easier to keep that as an ongoing behavior, whereas twice a week can feel like it&#8217;s not moving the needle as much. It becomes the exception rather than the norm.<\/p><p>So three times a week is good. Monday\/Wednesday\/Friday, Tuesday\/Thursday\/Saturday, or to be honest, any combination within those days could be Monday\/Tuesday\/Thursday\u2014it doesn&#8217;t matter hugely. But it&#8217;s about dose-response. You want to get a dose of resistance training. You want to cause an adaptation. You want to have that adaptive response triggered.<\/p><h4><strong>Getting Precise With Training<\/strong><\/h4><p><strong>[03:15]<\/strong><\/p><p>What we see with a lot of clients coming in is they might be dedicating a similar amount of time, perhaps even more time than three hours a week, but they&#8217;re doing it in an imprecise, almost shotgun way. They won&#8217;t have a particular strategy that they&#8217;re executing. It&#8217;ll be &#8220;I did this class, I went for a run, I played tennis.&#8221; And that&#8217;s all fine\u2014we&#8217;re not trying to stop people from being active, but when you look at it from a time investment and opportunity cost perspective, we want to make sure that our clients are getting really precise inputs.<\/p><p>We know it&#8217;s precise enough because we measure the outcomes. So the biggest thing we do is get people in three times a week. We can then quantify what they&#8217;re doing, quantify the loading, ensure that they&#8217;re being challenged every workout, but also challenged in a way that is doable and recoverable\u2014not just this kind of mental resilience test every workout.<\/p><p>There&#8217;s a time and place for really pushing people, but early on it doesn&#8217;t need to be this big test of how tough they can be in a gym. It needs to be: where are they? Let&#8217;s assess the client. Let&#8217;s see what they&#8217;re capable of doing. Let&#8217;s push them to their limits. And once we&#8217;ve found out what their edge threshold is, what an 8 out of 10 effort for them or a 9 out of 10 effort for them looks like, then we can just keep trying to hit that and progress the weights over time.<\/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-1a6d44e elementor-widget elementor-widget-text-editor\" data-id=\"1a6d44e\" data-element_type=\"widget\" id=\"Fitness\" 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><strong>The Fitness Industry&#8217;s False Bravado<\/strong><\/h3><p><strong>[04:30]<\/strong><\/p><p><strong>Pete:<\/strong>\u00a0I think there&#8217;s a big false kind of bravado, which is driven by almost an intellectual dishonesty on the part of the fitness industry, where everyone&#8217;s supposed to be working as if their lives depend on it. Every single training session, every single rep, every single set, every single session needs to be a 12 out of 10. And it&#8217;s unrealistic. It doesn&#8217;t require that.<\/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-0bb9385 elementor-blockquote--skin-clean elementor-widget elementor-widget-blockquote\" data-id=\"0bb9385\" 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\"When you actually scale it back and look at what inputs drive adaptation, it's not that. It's consistently hitting 7-8 out of 10 three times a week for an extended period of time that drives most of the adaptations our clients are looking for.\"\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-d3e67a2 elementor-widget elementor-widget-text-editor\" data-id=\"d3e67a2\" data-element_type=\"widget\" id=\"Recovery\" 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>\u00a0So that&#8217;s how we set up.<\/p><h3><strong>Recovery Modalities: Nice-to-Have vs. Must-Have<\/strong><\/h3><p><strong>[05:15]<\/strong><\/p><p><strong>Pete:<\/strong> In terms of recovery, lots of people ask about introducing things. We get questions about saunas, ice baths, foam rolling, massage guns, massage therapy, and I just say they&#8217;re nice to have. But again, every time you add something, it&#8217;s kind of like\u2014we know that resistance training is a winner. We know that resistance training is going to drive most of your gains.<\/p><h4><strong>The Time Cost of Recovery Modalities<\/strong><\/h4><p><strong>[06:00]<\/strong><\/p><p>Anytime you add additional recovery modalities, what you&#8217;re doing is diversifying your inputs, but you&#8217;re not really getting any more outcome. All you&#8217;re doing is actually spreading the adaptation over more hours. So you&#8217;re getting the same adaptive stimulus from resistance training, but you&#8217;re increasing the time commitment spent on exercise.<\/p><p>For some clients, that makes sense. Some people will benefit tremendously from a stress reduction angle if they just commit to going in a sauna for half an hour twice a week. But again, it&#8217;s looking at the opportunity cost of that time. If the sauna is in their condo at home or they&#8217;ve got a home sauna, fine. That&#8217;s a really small commitment. If they&#8217;re traveling to a specific recovery center to do ice bath, sauna, massage\u2014you&#8217;re looking at another 3-4 hours per week on top of the actual training, which is driving adaptation.<\/p><h4><strong>Return on Investment<\/strong><\/h4><p><strong>[07:00]<\/strong><\/p><p>In which case, maybe they&#8217;d be better off doing 20 minutes of extra cardio at the end of every session. Then at least they&#8217;re consolidating that time they&#8217;ve already committed. So a lot of it&#8217;s to do with return on investment and driving efficiency.<\/p><p>I think before people look at layering in lots of complex recovery solutions, they should just be looking at: am I maximizing my three hours of resistance training efficiently? And then the next question to ask is: what energy system work can I bring in on top of that? How can I add in some cardiovascular aerobic training that&#8217;s going to support my strength training? And that&#8217;s probably what we look at doing with clients.<\/p><p>\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-5deb8c7 elementor-widget elementor-widget-text-editor\" data-id=\"5deb8c7\" data-element_type=\"widget\" id=\"zone2\" 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><strong>Zone 2 Training<\/strong><\/h3><p><strong>[08:00]<\/strong><\/p><p><strong>Pete:<\/strong> There&#8217;s a lot at the moment around Zone 2 training. I think Zone 2 training is tremendously beneficial for clients. It&#8217;s one of those where the recovery cost is very low, so it&#8217;s not actually introducing a big stimulus to recover from, but it will drive significant health and metabolic adaptations if carried out at sufficiently low intensity.<\/p><h4><strong>Practical Implementation<\/strong><\/h4><p><strong>[08:30]<\/strong><\/p><p>For actual genuine Zone 2 adaptations, which are the ones that drive metabolic health rather than fitness, you&#8217;re looking at quite pedestrian scores. It&#8217;s quite hard for a lot of clients to do while running. Most clients are going to be better served doing their Zone 2 work on a cross-trainer or a bike, or even just walking on a treadmill or rucking. That&#8217;s going to drive these low-level adaptations.<\/p><p>The problem with Zone 2 is it&#8217;s really time-intensive to drive significant adaptations. So with Zone 2 work, you&#8217;re almost looking at an extra block of at least an hour to two hours a week that people need to dedicate. And it&#8217;s one of those where the impact isn&#8217;t immediate, so people aren&#8217;t going to see or feel this for a significant amount of time. It&#8217;s quite a big investment. So it&#8217;s something you might layer in as a next-level phase two for clients.<\/p><h4>For Low Work Capacity Clients<\/h4><p><strong>[09:30]<\/strong><\/p><p>I do like to encourage clients to do cardiovascular work, particularly if they come in with really low work capacity in the gym. It just means their aerobic system is not working well and not allowing them to recover between sets. In that case, we might prioritize quite a lot of aerobic work that&#8217;s going to drop heart rate, drop blood pressure, and give us a lot of good adaptations that help reinforce the resistance training that we&#8217;re doing.<\/p><h4>Stacking Zone 2 with Other Activities<\/h4><p><strong>[10:15]<\/strong><\/p><p>Beyond that, Zone 2 work is one of those where you want to stack it with other behaviors. We put together a little document on how to maximize the time you&#8217;re spending on Zone 2 because you don&#8217;t want to just be doing super low, boring intensity things. A lot of clients will stack meetings on top of it or just sit doing emails on a bike. In my home gym setup, I&#8217;ve set up a variable height desk above a bike, so I&#8217;ll just be on my computer doing boring low-intensity stuff.<\/p><p>It&#8217;s more one of those things that doesn&#8217;t require a huge amount of focus. It&#8217;s almost the opposite of what you&#8217;re doing in the gym. In the gym with us, you&#8217;re working hard, trying to get the most out of every rep, trying to master technical elements. Doing Zone 2 on a bike or cross-trainer, you&#8217;re actually trying to stack other things on top and be a bit distracted. You don&#8217;t want to be chasing intensity.<\/p><h3>\u00a0<\/h3>\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-4aa8caa elementor-widget elementor-widget-text-editor\" data-id=\"4aa8caa\" data-element_type=\"widget\" id=\"inversion\" 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><b>The Inversion Problem<\/b><\/h3><p><strong>[11:15]<\/strong><\/p><p><strong>Pete:<\/strong>\u00a0Ironically, most people when they come to us, their aerobic or energy systems work is too intense. They&#8217;re running too hard out in the heat in Singapore, their heart rate&#8217;s massively high, they&#8217;re running pretty fast because they want to work hard, and they&#8217;re actually driving quite a lot of recovery costs from that training.<\/p><p>And then when they&#8217;re in the gym, they&#8217;re driving zero recovery costs. They&#8217;re coasting with weights, leaving 10-12 reps in reserve on most of their sets. They&#8217;ve been doing the same weights for like 15 years, the same routine for 5 years. There&#8217;s no challenge, nothing to adapt to.<\/p><p>So it&#8217;s really about almost inverting those and polarizing to a degree. On one end, you have pretty low-intensity stuff that doesn&#8217;t require a huge amount of focus or attention, and then the in-gym stuff is actually driving a focus on technique, execution, and intensity.<\/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-d2e6f2c elementor-widget elementor-widget-text-editor\" data-id=\"d2e6f2c\" data-element_type=\"widget\" id=\"time\" 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><b>The Time Investment Perspective<\/b><\/h3><p><strong>[12:45]<\/strong><\/p><p><strong>Jay:<\/strong>\u00a0I really like the analogy where you went with the cost, because in so many terms we look at the monetary cost of things, but the actual time investment cost for what you&#8217;re getting out of it, I think, is very important to look out for with some of these clients.<\/p><p>With us and our system, you&#8217;re coming to see a coach, so you know we&#8217;re going to be pushing you to get that result you&#8217;re looking for, which is going to be increased strength, increased muscle mass, increased range of motion, all these sorts of things. Then you have to really look at, &#8220;Okay, what can I spend the rest of my allowance on after that?&#8221;<\/p><h4>The Elite Athlete Fallacy<\/h4><p><strong>[13:30]<\/strong><\/p><p>We just looked at how aerobic work or Zone 2 work is going to be a time cost. You can couple other things, but you know that&#8217;s got a huge compounding benefit over time.<\/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-e7dbe22 elementor-blockquote--skin-clean elementor-widget elementor-widget-blockquote\" data-id=\"e7dbe22\" 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 think that some of these recovery modalities like ice baths, saunas, and all these things get popularized by elite athletes that have unlimited time budget to spend on these things. They do make a difference, but they don't make a difference or have anything like the yield in terms of making sure that your foundational behaviors and habits are in check.\"\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-64a8f8c elementor-widget elementor-widget-text-editor\" data-id=\"64a8f8c\" data-element_type=\"widget\" id=\"reallife\" 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>I like that analogy, and I think that&#8217;s something that we can discuss more with people going forward.<\/p><h3><b>A Real-Life Framework<\/b><\/h3><p><strong>[14:30]<\/strong><\/p><p><strong>Jay:<\/strong> So I think to give you some context or an idea of how this would work for someone in real life would be: you have your three personal training sessions a week. You know you have to focus on achieving the complex lifts that you&#8217;re able to achieve, and this is a gradual progression over time, ensuring that each and every week you&#8217;re just doing a little bit more because you want to force change in your body.<\/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-ba27dc7 elementor-blockquote--skin-clean elementor-widget elementor-widget-blockquote\" data-id=\"ba27dc7\" 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\u00a0\"If you don't do something that you couldn't do before, or you don't attempt to at least do something you did before, then we're not going to be forcing that adaptation.\"\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-74cd409 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"74cd409\" 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<h4>Prioritizing Your Time Budget<\/h4><p><strong>[15:15]<\/strong><\/p><p>So then what do we spend the rest of our time on? I said, well, if you have an extra two hours a week, then immediately we&#8217;ll be looking at doing aerobic work. And then there&#8217;s other things that we have to think about that don&#8217;t cost any extra time. How is your nutrition? No one really wants to bring that into the equation. Everyone wants to go to the sauna, ice bath, but nobody wants to think about what they&#8217;re eating three times a day. But if you&#8217;re going to eat three times a day anyway, that&#8217;s not an additional cost of time coming out of you\u2014that&#8217;s just cleaning up what you&#8217;re already spending.<\/p><p>So I like that example. And I think that if we can get all of our clients to be spending 5 hours a week\u20143 hours on resistance training, and then whether you&#8217;re doing four half-hours or two 1-hours or a longer 2-hour stint of aerobic work\u2014then what you decide to do after that can pretty much be personal preference in terms of recovery modalities, assuming you have enough time budget to spend on these sorts of things.<\/p><p>\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-3cab1cf elementor-widget elementor-widget-text-editor\" data-id=\"3cab1cf\" data-element_type=\"widget\" id=\"all\" 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><b>Avoiding the All-or-Nothing Trap<\/b><\/h3><p><strong>[16:15]<\/strong><\/p><p><strong>Pete:<\/strong> I think what we see with exercise, and you see it with nutrition more commonly, is an all-or-nothing approach where people go, &#8220;Alright, I&#8217;m going to be perfect now for the next eight weeks.&#8221; It breeds fragility when you try to be over-perfect and try to over-optimize, when actually you don&#8217;t have to be 11 out of 10 or 12 out of 10 to get results. It just needs to be 8 out of 10 for a long enough period of time.<\/p><h4>The Problem with Complex Routines<\/h4><p><strong>[16:45]<\/strong><\/p><p>It&#8217;s the same thing with training\u2014sometimes we get people coming in who are outliers because they&#8217;re putting a lot into their training. They might be doing a bodybuilding split they&#8217;ve seen online, training six days a week with a big split routine, and it&#8217;s just such a fragile routine because it doesn&#8217;t marry with the demands of having a job, having a family, traveling for work. It means invariably you&#8217;re failing, missing workouts, having to cut workouts short, and you might end up just training the same body parts once a week and making no progress.<\/p><h4>Why Full-Body Training Works<\/h4><p><strong>[17:30]<\/strong><\/p><p>I like full-body training three times a week for 90% of clients just because if you drop down from three sessions to twice a week because of work or family or travel, it doesn&#8217;t matter that much. You&#8217;re still stimulating your muscle groups twice a week. You can still drive overload. At the very least, you can put a marker down and retain what you&#8217;ve worked hard to build.<\/p><p>So I think looking at it from that perspective as well, it&#8217;s just giving people something that&#8217;s a good baseline that works even during conditions of stress, during travel, around family gatherings, around busy occasions. It means we&#8217;re getting clients who are more resilient in the long term, and their results are going to be more sustainable for them.<\/p><p>\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-456d56d elementor-widget elementor-widget-text-editor\" data-id=\"456d56d\" 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><b>Progress Over Perfection<\/b><\/h3><p><strong>[18:00]<\/strong><\/p><p><strong>Jay:<\/strong> I agree. That&#8217;s another good point\u2014a little bit of a left topic that I hadn&#8217;t really thought about coming into this discussion was contingency planning. Setting up your training to maximize benefits under all circumstances is beneficial. So total body training, as you said, if something happens and you only do it twice a week, it&#8217;s not all ruined.<\/p><p>I remember, slightly off context, we all need to be thinking about progress over perfection. Someone said to me, &#8220;Well, if I&#8217;m having three McDonald&#8217;s a day and then I take one of those McDonald&#8217;s and make it a whole food meal, that&#8217;s progress.&#8221; And I was like, &#8220;Well, yeah, that is absolutely progress.&#8221;<\/p><h4>Meeting Clients Where They Are<\/h4><p><strong>[18:30]<\/strong><\/p><p>So that&#8217;s like the core theme of what we&#8217;re doing with our clients. We have just talked about what we think is going to be an optimal setup for a client, but our goal is to meet you wherever you&#8217;re at and then just help coach you to the best version that you can be. Someone might never get to the point where they can spend five or six hours a week on activity. That&#8217;s fine. But what we want to do is just drive you as close or keep pushing you north as possible. That might be two and one, that might be three and zero, that might be any combination that works for you. And also assuming that your needs might change over time\u2014if you don&#8217;t have five hours a week now, you might have five hours a week in the future, but it doesn&#8217;t mean you can&#8217;t make gains now.<\/p><h3><b>First Week Priorities<\/b><\/h3><p><strong>[19:00]<\/strong><\/p><p><strong>Pete:<\/strong> In terms of driving success, what do you think new clients should be focusing on in week one? Where do you think someone looking to start out on this would benefit from spending more time in their first week?<\/p><p><strong>Jay:<\/strong> I think it depends on if you&#8217;re doing this on your own or with coaching. I&#8217;d always say trust in the process, getting yourself in the mindset that I&#8217;m going to be creating a new version of myself that&#8217;s going to be able to handle a lot more over time, and just trusting in that journey.<\/p><h4>Scheduling for Success<\/h4><p><strong>[19:30]<\/strong><\/p><p>But if I was really going to be layering on what I&#8217;m going to be doing in a week, if it comes down to daily behaviors, it&#8217;s scheduling those training sessions where they can&#8217;t be easily taken by other activities. That&#8217;s going to be my first thing. I need to look at my diary and go, &#8220;Okay, where is the least chance that a child, a work employee, a boss, or an event is going to steal this time out of my calendar?&#8221; So booking in and being accountable to yourself or a coach is like my first foundational behavior, because that&#8217;s what&#8217;s going to drive momentum, and momentum is going to eventually turn into habitual behavior.<\/p><h4>The Specific Habits<\/h4><p><strong>[20:15]<\/strong><\/p><p>But if you want to learn the specifics, it&#8217;s basically summarizing this conversation: making sure that you&#8217;re doing total body training three times a week and then getting some degree of aerobic work in for 1-2 hours. Even if you&#8217;re not perfectly in Zone 2, just being outside for a couple of hours a week is going to have a huge benefit in general.<\/p><p>And then identifying outside of those, what is going to be your biggest limiting factor? Is it the food? Is it sleep hygiene? Is it alcohol consumption? And then putting in strategies to work on that.<\/p><h4>Avoid Chasing Celebrity Programs<\/h4><p><strong>[21:00]<\/strong><\/p><p>It&#8217;s quite hard to really put myself into the mindset of a new client since we both have 10-15 years of experience at this now and have pretty much dialed in a lot of these habits. But that is what I would do. I would avoid looking at what famous athletes are doing or what other people are thinking about in terms of pro recovery and really just dial in on the foundations and the basics.<\/p><p>It sounds so cliche and boring, and no one&#8217;s going to be like, &#8220;Oh, I&#8217;m so inspired,&#8221; but basically if you want to feel better, sleep better, recover, and all of these things, you need to challenge yourself.<\/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-7edda35 elementor-blockquote--skin-clean elementor-widget elementor-widget-blockquote\" data-id=\"7edda35\" 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\"By challenging yourself, you're going to push your body into that pro-recovery state. And if you never push yourself past what you can do and never activate recovery, you're never going to be a person that is bigger, stronger, leaner, sleeps better, faster\u2014all of these things that we're looking for over time.\"\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-5f3a829 elementor-widget elementor-widget-text-editor\" data-id=\"5f3a829\" 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>I&#8217;ll repeat the same question to you actually. Maybe you can look at it from more of a simple point of view than that.<\/p><h3><b>The Education Investment<\/b><\/h3><p><strong>[22:30]<\/strong><\/p><p><strong>Pete:<\/strong> In terms of that first week as a new client when you&#8217;re quite motivated to make changes, I think people get caught up in executing at a tactical level and don&#8217;t spend time building the systems that they need to succeed over the coming 8-12 weeks.<\/p><h4>Building Logistics Systems<\/h4><p><strong>[22:45]<\/strong><\/p><p>So I think a big part of it early on is logistics\u2014making sure that you&#8217;re able to sustain your nutrition plan for a significant period of time. It&#8217;s really boring stuff, but these are the things that drive success or that will cause a really keen, motivated client to fail if they don&#8217;t do them:<\/p><p>If they don&#8217;t have a food scale at home, if they don&#8217;t have a well-stocked fridge with enough food to stick to their diet for 4-5 days, they&#8217;re going to struggle. If they don&#8217;t have 2-3 meals they can prepare that are high protein, high nutrition, but take maybe a minute to prepare, they&#8217;re going to struggle.<\/p><p>There are lots of little things that you can do in that first week or two that make the entire process much easier. So it&#8217;s really dialing in on that. It&#8217;s getting people onboarded so they&#8217;re actually able to execute systems well.<\/p><h4>The Diet Learning Curve<\/h4><p><strong>[23:45]<\/strong><\/p><p>And that&#8217;s what we look to do with all of our clients\u2014rather than just giving someone a diet plan, we show them how to actually bring this to life. You can outsource your food production to a degree. If you&#8217;re lucky enough to have help, you can outsource food preparation there. But there&#8217;s still a base level of education needed, and the more that you learn as a client in those first few weeks to a month, the more robust and enduring the changes will be.<\/p><p>So I think early on, there&#8217;s often a little bit of a pushback against following a diet, like it&#8217;s somehow the most restrictive and horrible and hateful thing you can ask someone to do. But if you don&#8217;t know how to eat, you really need to just follow orders for a period of about a week. You need to pretend that you&#8217;re a person who eats healthily by being a person who eats healthily. And then you&#8217;ll understand how to do it.<\/p><h4>Discipline Equals Freedom<\/h4><p><strong>[24:30]<\/strong><\/p><p>Over time, you&#8217;ll get more freedom and more flexibility in what you&#8217;re doing. But the first couple of weeks, the best thing most people can do is just try and be as accurate, precise, and strict as possible. Then once you&#8217;ve upgraded your own internal operating system around food, you&#8217;re going to have much more flexibility in the long term.<\/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-9e6e182 elementor-blockquote--skin-clean elementor-widget elementor-widget-blockquote\" data-id=\"9e6e182\" 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\"It's like the classic Jocko Willink quote: 'Discipline equals freedom.' To a degree, that's what it is. If you frontload your upskilling, your education, your precision, then down the line, you have more freedom, more ability to be flexible, more ability to make decisions and improvise.\"\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-7373aa7 elementor-widget elementor-widget-text-editor\" data-id=\"7373aa7\" 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><b>Success Indicators<\/b><\/h3><p><strong>[25:00]<\/strong><\/p><p><strong>Pete:<\/strong> For example, in the UK we have service stations, and I suppose 7-Eleven is the Hong Kong\/Singapore version. You know that your client&#8217;s going to be quite successful when they can go into 7-Eleven and pick out a meal from the food items available that fits within their dietary needs of the day. That&#8217;s the long-term definition of success\u2014being able to forage in 7-Eleven and come out with a meal that is relatively high protein. It doesn&#8217;t have to be a perfect organic meal, but it has to be a 7 or 8 out of 10 meal that&#8217;s going to support your goals and isn&#8217;t going to derail your diet.<\/p><p>I think with clients, if you start people off on quite a strict, precise diet, by the end of the process, they&#8217;ve upskilled themselves to a point where they can go to a brunch, client drinks, or 7-Eleven and still be on their plan while doing it.<\/p><h4>Core First Week Habits<\/h4><p><strong>[26:00]<\/strong><\/p><p><strong>Jay:<\/strong> I would definitely agree. I was thinking back to your point about what you&#8217;d recommend for the first week, and I was thinking about every time I&#8217;ve been on a phase, what are my cornerstone things that I put into play to get me going? It would be food prep, scheduling those sessions ahead of time so I know exactly when I want to be there, and honestly, getting a weighing scale just so that I&#8217;ve got a daily weighing and some sort of gamification around it.<\/p><p><strong>Pete:<\/strong> Yeah, stepping on a scale is really useful. It drives momentum, it drives feedback, and then that rebuilds motivation. That&#8217;s a big component. People come in super motivated for about a week, and that needs to be replenished regularly.<\/p><h4>Building Motivation Through Small Wins<\/h4><p><strong>[26:30]<\/strong><\/p><p>Anytime that you create a series of tasks aligned with your goals and you actually complete them and tick them off, you&#8217;re replenishing your motivation. You&#8217;re getting these little dopamine drips through the day, and you&#8217;re associating dopamine with something that&#8217;s driving you in the right direction. So you&#8217;re stacking the odds in your favor. Every time you give yourself a task related to your ultimate goal that you then complete successfully, you&#8217;re voting and saying, &#8220;Okay, this is what I&#8217;m doing. This is the person I am now,&#8221; and you&#8217;re pushing yourself more to that side of the ledger.<\/p><h4>The Problem with Gradual Behavior Change<\/h4><p><strong>[27:00]<\/strong><\/p><p>There&#8217;s one mistake people make\u2014you see people jumping in, you see it with lots of well-meaning coaches who have a desire to soft-coach people with &#8220;we&#8217;re going to change one habit a week for 43 weeks.&#8221; It&#8217;s this kind of well-meaning and slightly paternalistic approach to behavior change that&#8217;s based on some psychological studies with questionable results, and it&#8217;s really hard to get clients to be successful that way.<\/p><p>We&#8217;re always biased towards stuff that we&#8217;ve most recently done. So if they&#8217;ve just completed their behavior change nutrition course, they&#8217;ll think, &#8220;Wow, this makes so much sense to me,&#8221; but they fail to see that they&#8217;re already quite advanced and have a big knowledge base on fitness and nutrition. These behavior change tactics are going to work really well for them, but that&#8217;s not what they&#8217;re dealing with when working with a client who&#8217;s 45 years old with three kids and a busy life\u2014they don&#8217;t have that base knowledge set. They actually need to build that from step one.<\/p><h3><b>Understanding Trade-offs<\/b><\/h3><p><strong>[27:30]<\/strong><\/p><p><strong>Jay:<\/strong> I agree. And I think we also just need to be careful of recency biases in terms of negative impacts because if we&#8217;ve just done our own photo shoot, we might be like, &#8220;Oh man, I&#8217;ve got an eating disorder for a few weeks. I can&#8217;t project that onto my clients.&#8221; But being in a deficit when you&#8217;re at 20-25% or 30% body fat is the most pro-health activity you could possibly do, whereas being in a deficit from 12% or 10% down to 5% actually starts to become detrimental for your health over time. So it&#8217;s completely different worlds that we&#8217;re working in.<\/p><h4>Avoiding Projection<\/h4><p><strong>[28:15]<\/strong><\/p><p>It&#8217;s funny, we&#8217;re all guilty of applying our own circumstances and narrowing down other people&#8217;s worlds based on our own worldview and abilities. I think I&#8217;ve safely been in the middle-aged coach\/trainer group for a while now. As a young coach, you&#8217;re always worried that you&#8217;re not showing empathy with your clients and their circumstances.<\/p><p>Now that I do a bit more coaching with younger athletes\u201412, 13, 14-year-olds\u2014more in a sports context, I have to be super aware that I&#8217;m not projecting my own limitations onto them. As an older coach with limited athletic ability and recovery ability, I need to make sure I&#8217;m not restricting those younger clients from performing and reaching their potential by throttling down the loading that they can experience and recover from.<\/p><p>So there&#8217;s always that bias where you just think, &#8220;Okay, the thing I&#8217;ve most recently done is the most relevant thing because that&#8217;s what I&#8217;m thinking about,&#8221; or &#8220;My most recent experience is universal, and everyone&#8217;s experience will be the same.&#8221;<\/p><h4>The Value of Experience<\/h4><p><strong>[29:30]<\/strong><\/p><p>I think that&#8217;s why having me, you, and Jeremy at the core of what we put out\u2014our average age, our time in the industry, and the average age of clients we coach (we&#8217;ve all got families and kids)\u2014we&#8217;ve got a good base of real-life experience to work from that makes our product a very good fit for the type of clients we work with. Because at this stage in our lives, we very much are the type of clients we work with. So there&#8217;s much more of a natural understanding rather than an imagined projection of what people can do.<\/p><p><strong>Pete:<\/strong> I think it&#8217;s understanding that\u2014and I think this comes with age, having been doing this for a while now\u2014you understand that everything&#8217;s a trade-off. I think the industry as a whole is largely driven or populated by 20-something personal trainers, and that&#8217;s great because a big driver of success on the gym floor is energy, client engagement, and being fun to be around for an hour.<\/p><h4>Real-Life Trade-offs<\/h4><p><strong>[30:15]<\/strong><\/p><p>However, the trade-offs are much smaller for them. For most of those personal trainers, going to the gym is one of their biggest hobbies\u2014probably the biggest thing in their life. And that&#8217;s simply not true of most of our client base. It&#8217;s going to be quite low down on their list of priorities.<\/p><p>So if we can get them just to prioritize it\u2014if it gets into the top five priorities, fantastic. But they don&#8217;t have unlimited time and energy to spend focusing on this particular goal. It needs to integrate well into what they&#8217;re already doing.<\/p><p>So the trade-off is, &#8220;If I do an extra cardio session, am I spending less time with my kids? If I do this, am I missing a meeting at work? If I do this, am I not getting what I need done?&#8221; For most of our clients, those are very real trade-offs that they encounter on a weekly basis. So we want to make sure that our proposition to them is realistic and achievable but still drives success and results.<\/p><h4>Nutrition and Output<\/h4><p><strong>[31:00]<\/strong><\/p><p>Even in terms of nutrition: fueling clients is always going to be based on what their output is, what their activity contribution is to creating a deficit. The more training you do, the more food you can eat\u2014it&#8217;s quite simple. So if people really enjoy their food, they often find time to drive more activity. If people are tight on their exercise budget, they&#8217;re not going to be able to eat as much food. It&#8217;s pretty simple.<\/p><p>If you&#8217;re sat down in an office for 10 hours a day and the only respite from that is three times a week to come and train with us, your diet&#8217;s going to have to be more focused. You&#8217;re going to have to be tighter in terms of measuring things as well.<\/p><h3><b>Conclusion<\/b><\/h3><p><strong>[31:45]<\/strong><\/p><p><strong>Pete:<\/strong> I think that really rounds off this discussion. For better or for worse, we&#8217;ve all started to narrow in and even surpass a lot of the ages that our clients are. We&#8217;ve been doing this for a long time. We know what works for us when we were 20, we know what works for us when we&#8217;re 30. You and Jeremy know what works for you in your 40s and beyond, in Jeremy&#8217;s case.<\/p><p>To summarize where we started off in this conversation: I wouldn&#8217;t worry about recovery, because everyone that&#8217;s ever come in to us at ATP has done a transformation\u2014we&#8217;ve survived 100% of the time! We know that everything has a cost. Just focus on training and your aerobic work first and all of your lifestyle behaviors outside of that. You will improve dramatically over time.<\/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-e58c3dc elementor-blockquote--skin-clean elementor-widget elementor-widget-blockquote\" data-id=\"e58c3dc\" 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\"If you do have extra time to budget, then by all means try any of these latest modalities to see which one works for you. But you're just looking at a one-time benefit in that specific instance or something you need to keep up. Whereas resistance training and aerobic work over time is going to give you a benefit that you're going to keep\u2014money in the bank.\"\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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-328e43c e-flex e-con-boxed e-con e-parent\" data-id=\"328e43c\" 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-73b41de elementor-pagination-type-bullets elementor-arrows-position-inside elementor-pagination-position-outside elementor-widget elementor-widget-n-carousel\" data-id=\"73b41de\" 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-60e2994 e-flex e-con-boxed e-con e-child\" data-id=\"60e2994\" 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-edf3e1f elementor-widget elementor-widget-image\" data-id=\"edf3e1f\" 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\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/02\/John-and-Coach-e1740674754387-640x853.jpg\" title=\"John and Coach\" alt=\"John with his coach in front of the ATP logo\" loading=\"lazy\" \/>\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-fe1ab4d e-flex e-con-boxed e-con e-child\" data-id=\"fe1ab4d\" 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-ebb93a7 elementor-widget elementor-widget-image\" data-id=\"ebb93a7\" 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\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/06\/ATP-Personal-Training-client-William-with-his-coach-640x771.jpg\" title=\"ATP Personal Training client William with his coach\" alt=\"ATP Personal Training Singapore client William with his coach\" loading=\"lazy\" \/>\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-047650a e-flex e-con-boxed e-con e-child\" data-id=\"047650a\" 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-b778008 elementor-widget elementor-widget-image\" data-id=\"b778008\" 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\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/03\/Nikhil-and-Coach-Harrison-e1741861911222-640x853.jpg\" title=\"Nikhil and Coach Harrison\" alt=\"Nikhil laughing with his coach in front of the ATP logo\" loading=\"lazy\" \/>\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-f66a8e1 e-flex e-con-boxed e-con e-parent\" data-id=\"f66a8e1\" 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-d140040 elementor-pagination-type-bullets elementor-arrows-position-inside elementor-pagination-position-outside elementor-widget elementor-widget-n-carousel\" data-id=\"d140040\" 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-4df3c6d e-flex e-con-boxed e-con e-child\" data-id=\"4df3c6d\" 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-01c6c53 elementor-widget elementor-widget-image\" data-id=\"01c6c53\" 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\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/03\/Huimin-Logo-e1748177801257-640x853.jpg\" title=\"Huimin Logo\" alt=\"Huimin with her coach at ATP Personal Training\" loading=\"lazy\" \/>\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-355716f e-flex e-con-boxed e-con e-child\" data-id=\"355716f\" 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-7dd3b29 elementor-widget elementor-widget-image\" data-id=\"7dd3b29\" 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\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/09\/Malvi-and-Megan-1-640x853.jpg\" title=\"Malvi-and-Megan-1.jpg\" alt=\"Malvi with her coach in front of the ATP Personal Training sign\" loading=\"lazy\" \/>\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-dda8b12 e-flex e-con-boxed e-con e-child\" data-id=\"dda8b12\" 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-2c26e31 elementor-widget elementor-widget-image\" data-id=\"2c26e31\" 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\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/08\/Kethki-and-Harrison-640x853.jpg\" title=\"Kethki and Harrison\" alt=\"Ketki flexing next to her coach in front of the ATP logo\" loading=\"lazy\" \/>\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-818f2c6 e-flex e-con-boxed e-con e-parent\" data-id=\"818f2c6\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-8b132b5 e-con-full e-flex e-con e-child\" data-id=\"8b132b5\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7abd37 elementor-widget elementor-widget-image\" data-id=\"b7abd37\" 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=\"800\" height=\"800\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/10\/Intro-1-1024x1024.png\" class=\"attachment-large size-large wp-image-7574\" alt=\"Our personal training process\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/10\/Intro-1-1024x1024.png 1024w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/10\/Intro-1-300x300.png 300w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/10\/Intro-1-150x150.png 150w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/10\/Intro-1-768x768.png 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/10\/Intro-1-96x96.png 96w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2024\/10\/Intro-1.png 1080w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\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-dac949c e-con-full e-flex e-con e-child\" data-id=\"dac949c\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9fac77e elementor-widget elementor-widget-text-editor\" data-id=\"9fac77e\" 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 Singapore<\/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-c151490 elementor-widget elementor-widget-text-editor\" data-id=\"c151490\" 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 consultation 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-4a9f9e2 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"4a9f9e2\" 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=\"#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 Consultation<\/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-1cca89c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1cca89c\" 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-604e879\" data-id=\"604e879\" 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-ab8311a elementor-widget elementor-widget-heading\" data-id=\"ab8311a\" 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-bfb9d8e elementor-widget elementor-widget-global elementor-global-4766 elementor-widget-trustindex-addon\" data-id=\"bfb9d8e\" 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 id=\"atp-reviews\" class=\"atp-rv-sg\"><div class=\"atp-rv-grid\" id=\"atp-rv-grid\"><article class=\"atp-rv-card\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#2e8b57\" aria-hidden=\"true\">B<\/span><div><p class=\"atp-rv-n\">Belinda Lam<\/p><p class=\"atp-rv-d\">6 October 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">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><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><article class=\"atp-rv-card\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#9c4f6e\" aria-hidden=\"true\">N<\/span><div><p class=\"atp-rv-n\">Ng Yin Ling<\/p><p class=\"atp-rv-d\">1 October 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">I\u2019ve been training with Jasper for a few months now and I\u2019m really happy with the progress we\u2019ve made. Before this, I had never really stepped into a gym or done any proper strength training, so I started with very little idea of what I was doing.\n\nI can definitely see the difference now - I feel much stronger and can see more definition in my physique. More than that, having regular sessions has kept me accountable and made me more conscious of what I\u2019m doing outside the gym too, from my food choices to staying consistent with training. I\u2019ve definitely put in the effort myself, but having that structure and accountability has made it much easier to stay on track.\n\nI also really appreciate how Jasper adapted my programme when I injured my wrist, so I could continue training safely instead of having to stop completely.\n\nIt\u2019s been really nice seeing what my body is capable of and watching the progress add up over time. Still a work in progress, but I\u2019m excited to keep getting stronger!<\/p><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><article class=\"atp-rv-card\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#7b5ea7\" aria-hidden=\"true\">O<\/span><div><p class=\"atp-rv-n\">Olivia Chong<\/p><p class=\"atp-rv-d\">19 September 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">\u200b8 weeks in with John David and and counting - he\u2019s an energetic, encouraging trainer who gives just the right amount of push for my fitness and diet goals without overwhelming me. Ruth and Raf at the desk are always friendly and welcoming, and I love the cute, customized art on my to-go protein shakes! Such a heartwarming touch by the hidden artists\u2014it&#x27;s the thoughtful little details like that which set them apart!<\/p><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><article class=\"atp-rv-card\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#7b5ea7\" aria-hidden=\"true\">X<\/span><div><p class=\"atp-rv-n\">Xenia Goh<\/p><p class=\"atp-rv-d\">3 September 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">Training at ATP Fitness with Arya has been an incredible experience. She is approachable, encouraging, and makes even the most challenging sessions genuinely fun. Beyond the workouts, I\u2019ve learned so much about sustainable nutrition\u2014she was always just a message away whenever I needed guidance on dining out, keeping me consistent and accountable without ever feeling overwhelmed.\n\nFor the first time, I\u2019ve managed to lose weight consistently without resorting to crash diets or unsustainable restrictions. The entire ATP team is welcoming and supportive; it really feels like a family. Huge thank you to Arya and the ATP team for guiding me through this journey!<\/p><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><article class=\"atp-rv-card atp-mo\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#a0632a\" aria-hidden=\"true\">S<\/span><div><p class=\"atp-rv-n\">Shravan Ramaswamy<\/p><p class=\"atp-rv-d\">3 September 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">I\u2019ve had a great experience training with Mike and would highly recommend him to anyone looking to join ATP. I started out as a complete beginner, and he\u2019s really helped me become much more comfortable and confident in the gym.\n\nWith his help, I managed to reduce my body fat from around 32% to 22% and lose almost 10kg in just three months, which is a result I\u2019m extremely happy with. Throughout the process, he has always made sure that my form is correct and that I understand how to perform each exercise properly. The progression in weights has also been very methodical and intentional, so I\u2019ve always felt like I\u2019m improving at the right pace rather than being pushed too quickly.\n\nWhat makes Mike stand out is how enjoyable he makes every session. He always brings great energy and is genuinely fun to train with \u2014 sometimes to the point where I almost forget how tough the workout actually is.\n\nHe\u2019s also very attentive and adapts each session depending on how I\u2019m feeling. He regularly checks in on my energy levels, adjusts the routine when I\u2019m having a lower-energy day, and knows when to push me harder when I\u2019m feeling stronger. He\u2019s very motivating while still making sure the training feels manageable and sustainable.\n\nMike has also been very flexible with scheduling, which has made it much easier for me to stay consistent. Overall, he\u2019s knowledgeable, motivating, patient and great to train with. I\u2019ve made far more progress than I expected in a relatively short period of time, and I\u2019d definitely recommend him, particularly to anyone who might be new to the gym.<\/p><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><article class=\"atp-rv-card atp-mo\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#4f7942\" aria-hidden=\"true\">P<\/span><div><p class=\"atp-rv-n\">Pei Ting Lee<\/p><p class=\"atp-rv-d\">1 September 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">Coach Danny is very attentive and genuinely cares about his clients. He encouraged me when I was losing faith and always trained me with a plan tailored to my health, fitness level, and capabilities.\n\nWith his guidance, I achieved my initial goal and even received compliments from my friends, which gave me the confidence and motivation to continue my fitness journey with him. I\u2019ve decided to keep training with Coach Danny and hope to take my body fat percentage to the next level with his support!<\/p><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><article class=\"atp-rv-card atp-mo\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#a0632a\" aria-hidden=\"true\">L<\/span><div><p class=\"atp-rv-n\">Logan Chettiar<\/p><p class=\"atp-rv-d\">1 September 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">I am training under Danny at ATP. He is very easy to work with and provides a lot of support and guidance in terms of food suggestions, nutrition and also on the exercises and during our training  He is constantly encouraging me on achieving goals and follows up during the day to ensure that I keep up with my meal plans, rest and exercises. Been very effective in my weight loss plan and progress<\/p><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><article class=\"atp-rv-card atp-mo\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#9c4f6e\" aria-hidden=\"true\">S<\/span><div><p class=\"atp-rv-n\">Shirleen Ng<\/p><p class=\"atp-rv-d\">1 September 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">Thanks Derrick for getting me stronger and watching my meals like a hawk ! \ud83d\udcaa\ud83c\udffc\ud83d\udcaa\ud83c\udffc\ud83d\udcaa\ud83c\udffc<\/p><\/article><article class=\"atp-rv-card atp-mo\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#9c4f6e\" aria-hidden=\"true\">S<\/span><div><p class=\"atp-rv-n\">sotiris venardos<\/p><p class=\"atp-rv-d\">30 August 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">Danny is an Excellent strength trainer\u2014professional, thorough, and genuinely focused on helping you achieve your goals. He is friendly and approachable,  every session is well structured and tailored to your progress, while still maintaining a very personal and human approach. He is very knowledgeable, motivating, and a pleasure to train with. Whether you are a fitness enthousiast or simply want to build strength and maintain a healthy lifestyle, Danny is Highly recommended!<\/p><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><article class=\"atp-rv-card atp-off\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#2e8b57\" aria-hidden=\"true\">V<\/span><div><p class=\"atp-rv-n\">Vera S<\/p><p class=\"atp-rv-d\">29 August 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">I signed up with ATP Personal Training with the goal of hitting my target within 6 months, and with Danial\u2019s training I managed to achieve it in just 3. I honestly wasn\u2019t sure I could get there when I first started, so achieving it in half the time I expected has been incredibly rewarding. I\u2019ve genuinely never felt stronger or better in my life.\n\nDanial has been amazing to train with. He keeps me motivated, somehow makes even the toughest sessions fun, and always pushes me just enough to get the most out of every workout. What I appreciate most is that the programme never feels generic. He adjusts everything specifically to what I want to achieve and what my body needs, so every session feels purposeful and effective.\n\nHe\u2019s also helped me get my nutrition back on track after years of not eating properly, which has made such a difference to how I feel overall. He\u2019s genuinely funny and easy to get along with too, which makes a huge difference when you\u2019re seeing your trainer multiple times a week! I actually look forward to training, even when I know he\u2019s about to put me through something brutal \ud83d\ude02\n\nCouldn\u2019t recommend Danial and ATP enough. The results have exceeded what I expected, and more importantly, I feel stronger, healthier and more confident than I have in years!\n\nI\u2019m honestly so happy with how far I\u2019ve come. I never thought I\u2019d achieve my goal this quickly, and I\u2019m the fittest and most toned I\u2019ve felt in years. Couldn\u2019t recommend Danial and ATP enough!<\/p><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><article class=\"atp-rv-card atp-off\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#a0632a\" aria-hidden=\"true\">R<\/span><div><p class=\"atp-rv-n\">Richard Utama<\/p><p class=\"atp-rv-d\">27 August 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">amazing branch !!<\/p><\/article><article class=\"atp-rv-card atp-off\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#a0632a\" aria-hidden=\"true\">E<\/span><div><p class=\"atp-rv-n\">Eleni<\/p><p class=\"atp-rv-d\">25 August 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">Being from Greece, I am very proud to be Danial\u2019s (Danny\u2019s) first Greek client and - definitely the most talkative one!\nI often tell him that he is the \u201ctrouble of my life\u201d because he constantly pushes me beyond what I ever believed I could do.!!\nI joined ATP to lose weight and address shoulder discomfort. In threee months - despite spending three weeks travelling- I have lost 10kg, overcome my shoulder issue, and become leaner and stronger..\nI strongly believe that my results are a shared achievement.\nI do the work, follow the plan and genuinely look forward to my sessions, while Danny provides the expertise, structure and corrections that have helped me make this progress. He listens, explains calmly, and knows exactly how to make me work harder and challenging me to keep progressing without compromising proper technique. His coaching never feels one size fits all as he understands what works for me and adapts his approach accordingly.\nMost importantly, his belief in what I am capable of, has helped me become more confident in myself.\n\nATP provides a highly professional, supportive environment with genuinely friendly staff and having the right coach makes all the difference.\n\nI honestly feel incredible lucky to have Danny as my coach. He is humble, patient, genuine and funny and his own discipline and commitment have inspired me to become more consistent too.  As he always tells me, \u201cTrust the process\u201d -  something I have definitely learned to appreciate along the way.\n\nSo yes, he may be the \u201ctrouble of my life\u201d \ud83e\udd23but he is also an exceptional coach and someone I trully respect.\nI hope that, as his Greek client, I have made his coaching journey equally memorable.\nI am excited to continue training with him towards my next goals.!<\/p><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><article class=\"atp-rv-card atp-off\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#5b6bbf\" aria-hidden=\"true\">V<\/span><div><p class=\"atp-rv-n\">Vilvum Ramu<\/p><p class=\"atp-rv-d\">19 August 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">I joined ATP weighing 80 kg with approximately 32% body fat. Today, I weigh around 59 kg, and my body fat has dropped to 18.6%. Losing over 20 kg and reducing my body fat by 13.4 percentage points is an achievement I am incredibly proud of.\n\nA special thank you to my coach, KumaraVel, who has been much more than a personal trainer throughout this journey. He created a practical training and nutrition plan that suited my lifestyle, monitored my progress closely, and consistently checked on my meals, weight, recovery and overall well-being.\n\nThis journey had many ups and downs, but KumaraVel always knew when to push me, encourage me or simply listen and reassure me. Even when I doubted myself, he remained patient and continued to believe in me. His humour and positive personality also made the most challenging days much more enjoyable.\n\nMy transformation is not only about the numbers. With his guidance, I have become healthier, stronger, more disciplined and much more confident in myself.\n\nI am truly grateful to KumaraVel and ATP for supporting me throughout this life-changing journey. I would highly recommend ATP, especially Coach KumaraVel, to anyone looking for a committed, caring and motivating coach who genuinely wants to see you succeed.<\/p><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><article class=\"atp-rv-card atp-off\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#a0632a\" aria-hidden=\"true\">E<\/span><div><p class=\"atp-rv-n\">Emily Farmer<\/p><p class=\"atp-rv-d\">18 August 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">I\u2019ve been training with Michael since March 2026, and he is a fantastic trainer. Before joining ATP I had little experience with both the wide range of gym equipment and following a diet plan, so I felt a bit apprehensive about joining a personal training gym where there is nowhere to hide! But Michael is both patient and knowledgeable. He explains each exercise thoroughly to me and is very encouraging.\n\nI also really appreciate his realistic approach to the meal plan. I don&#x27;t feel micromanaged, and working with him on my nutrition plan has enabled to lose weight and subsequently build muscle while still enjoying food.\n\nI have already achieved more than I thought I could with Michael: I have lost nearly 14kg since starting with ATP in January, and I am very close to being able to do unassisted pull-ups (this has been a long-term goal for me).\n\nI joined ATP because I wanted a lifestyle change, and not a quick (unsustainable) fix. I feel I am well on my way to achieving a sustainable lifestyle so I look forward to continuing my fitness journey under Michael&#x27;s guidance! \ud83d\udcaa\ud83d\ude01<\/p><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><article class=\"atp-rv-card atp-off\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#5b6bbf\" aria-hidden=\"true\">M<\/span><div><p class=\"atp-rv-n\">Motlotleng Tselapedi<\/p><p class=\"atp-rv-d\">18 August 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">I\u2019ve been training at ATP for about 1.5 months now, and it\u2019s been an amazing experience. My trainer, David, has been great in helping me improve my technique and form, while also teaching me how to eat properly to achieve my goals. I\u2019m already seeing great progress and getting closer to my body goal. Definitely recommend ATP!<\/p><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><article class=\"atp-rv-card atp-off\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#7b5ea7\" aria-hidden=\"true\">S<\/span><div><p class=\"atp-rv-n\">shaw ming Chia<\/p><p class=\"atp-rv-d\">15 August 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">I have a fantastic 2-month training with Harpal. I have successfully reduced my weight by 9kg and improved my fitness level.<\/p><\/article><article class=\"atp-rv-card atp-off\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#b4553a\" aria-hidden=\"true\">P<\/span><div><p class=\"atp-rv-n\">Pujan Rai<\/p><p class=\"atp-rv-d\">14 August 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">It is my first time doing PT and Im really glad I had David to help me ease into the process. I considered doing PT after getting too overwhelmed with the information online. My goal was to build muscle and get lean and David has been a big help in helping me build a stronger version of myself. He also helped me adjust my meal plans when necessary and really pushed me towards a healthier lifestyle. Really grateful to him for his guidance<\/p><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><article class=\"atp-rv-card atp-off\"><div class=\"atp-rv-top\"><span class=\"atp-rv-av\" style=\"background:#b4553a\" aria-hidden=\"true\">J<\/span><div><p class=\"atp-rv-n\">Jake Morton<\/p><p class=\"atp-rv-d\">14 August 2026<\/p><\/div><span class=\"atp-rv-g\" role=\"img\" aria-label=\"Google review\"><\/span><\/div><span class=\"atp-st\" role=\"img\" aria-label=\"5 out of 5 stars\"><\/span><p class=\"atp-rv-t\">I\u2019ve been training with David at ATP for a few months now and it\u2019s been a total shift in how my overall life and health feel.\n\nDesk job work really took a toll on my body - my legs and hips especially - and I\u2019d lost a lot of strength that I spent my 20s building.\n\nWorking with David to restructure my diet, and have a workout routine that has been building a solid foundation for the rest of my adult life has been so rewarding.\n\nIt feels great to be in an environment where there\u2019s someone there to push you every workout, explain the mechanics and reasoning behind each exercise, and (maybe most importantly) keep you accountable to the healthy changes you\u2019re making across your whole life.\n\nI couldn\u2019t recommend ATP Fitness and PT David enough to someone looking to build their life up.<\/p><button type=\"button\" class=\"atp-rv-rm\">Read more<\/button><\/article><\/div><button type=\"button\" class=\"atp-ti-more\" id=\"atp-rv-more\">Show more reviews<\/button><\/div>\n<style>\n#atp-reviews .atp-rv{text-align:center;padding:0 16px}\n#atp-reviews .atp-rv .atp-rv-h{font-family:Antonio,sans-serif;font-weight:700;text-transform:uppercase;color:#fff;font-size:36px;line-height:1.05;margin:0 0 12px;text-wrap:balance}\n#atp-reviews .atp-rv-sub{font:400 16px\/1.5 Inter,sans-serif;color:#aaa;margin:0 0 20px}\n#atp-reviews .atp-rv-sum{display:flex;align-items:center;justify-content:center;flex-wrap:wrap;gap:8px;margin:0 0 24px;font:600 14px Inter,sans-serif;color:#fff}\n#atp-reviews .atp-rv-ex{font-weight:700;text-transform:uppercase;letter-spacing:.02em}\n.atp-st{display:inline-block;width:90px;height:18px;background:url(\"data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 24 24'%3E%3Cpath fill='%23F6BB06' d='M12 2.5l2.9 6.6 7.1.7-5.4 4.8 1.6 7L12 17.9l-6.2 3.7 1.6-7L2 9.8l7.1-.7z'\/%3E%3C\/svg%3E\") 0 0\/18px 18px repeat-x;vertical-align:middle}\n.atp-gw{font:600 17px\/1 Inter,sans-serif;letter-spacing:-.02em}\n.atp-gw i{font-style:normal}\n.atp-rv-grid{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:16px;align-items:start;width:100%;max-width:1140px;margin:0 auto;padding:0 10px;box-sizing:border-box}\n.atp-rv-card{background:#2a2a2a;border-radius:12px;padding:18px 18px 16px;text-align:left}\n.atp-rv-card.atp-off{display:none}\n.atp-rv-top{display:flex;align-items:center;gap:12px}\n.atp-rv-av{flex:0 0 40px;width:40px;height:40px;border-radius:50%;display:flex;align-items:center;justify-content:center;font:600 17px Inter,sans-serif;color:#fff}\n#atp-reviews .atp-rv-n{margin:0;font:600 16px\/1.25 Inter,sans-serif;color:#fff}\n#atp-reviews .atp-rv-d{margin:2px 0 0;font:400 13px\/1.3 Inter,sans-serif;color:#9a9a9a}\n.atp-rv-g{margin-left:auto;flex:0 0 22px;height:22px;background:url(\"data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 48 48'%3E%3Cpath fill='%23FFC107' d='M43.6 20.1H42V20H24v8h11.3C33.7 32.7 29.2 36 24 36c-6.6 0-12-5.4-12-12s5.4-12 12-12c3.1 0 5.8 1.2 7.9 3.1l5.7-5.7C34 6.1 29.3 4 24 4 13 4 4 13 4 24s9 20 20 20 20-9 20-20c0-1.3-.1-2.6-.4-3.9z'\/%3E%3Cpath fill='%23FF3D00' d='M6.3 14.7l6.6 4.8C14.7 15.1 19 12 24 12c3.1 0 5.8 1.2 7.9 3.1l5.7-5.7C34 6.1 29.3 4 24 4 16.3 4 9.7 8.3 6.3 14.7z'\/%3E%3Cpath fill='%234CAF50' d='M24 44c5.2 0 9.9-2 13.4-5.2l-6.2-5.2C29.2 35.1 26.7 36 24 36c-5.2 0-9.6-3.3-11.3-8l-6.5 5C9.5 39.6 16.2 44 24 44z'\/%3E%3Cpath fill='%231976D2' d='M43.6 20.1H42V20H24v8h11.3c-.8 2.2-2.2 4.2-4.1 5.6l6.2 5.2C37 39.2 44 34 44 24c0-1.3-.1-2.6-.4-3.9z'\/%3E%3C\/svg%3E\") center\/22px no-repeat}\n.atp-rv-gi{display:inline-block;width:20px;height:20px;background:url(\"data:image\/svg+xml,%3Csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 48 48'%3E%3Cpath fill='%23FFC107' d='M43.6 20.1H42V20H24v8h11.3C33.7 32.7 29.2 36 24 36c-6.6 0-12-5.4-12-12s5.4-12 12-12c3.1 0 5.8 1.2 7.9 3.1l5.7-5.7C34 6.1 29.3 4 24 4 13 4 4 13 4 24s9 20 20 20 20-9 20-20c0-1.3-.1-2.6-.4-3.9z'\/%3E%3Cpath fill='%23FF3D00' d='M6.3 14.7l6.6 4.8C14.7 15.1 19 12 24 12c3.1 0 5.8 1.2 7.9 3.1l5.7-5.7C34 6.1 29.3 4 24 4 16.3 4 9.7 8.3 6.3 14.7z'\/%3E%3Cpath fill='%234CAF50' d='M24 44c5.2 0 9.9-2 13.4-5.2l-6.2-5.2C29.2 35.1 26.7 36 24 36c-5.2 0-9.6-3.3-11.3-8l-6.5 5C9.5 39.6 16.2 44 24 44z'\/%3E%3Cpath fill='%231976D2' d='M43.6 20.1H42V20H24v8h11.3c-.8 2.2-2.2 4.2-4.1 5.6l6.2 5.2C37 39.2 44 34 44 24c0-1.3-.1-2.6-.4-3.9z'\/%3E%3C\/svg%3E\") center\/20px no-repeat}\n.atp-rv-card .atp-st{margin:12px 0 0}\n#atp-reviews .atp-rv-t{margin:10px 0 0;font:400 15px\/1.55 Inter,sans-serif;color:#e4e4e4;white-space:pre-line;display:-webkit-box;-webkit-line-clamp:4;-webkit-box-orient:vertical;overflow:hidden}\n#atp-reviews .atp-rv-card.open .atp-rv-t{display:block;-webkit-line-clamp:unset}\n#atp-reviews .atp-rv-rm{display:block;margin:8px 0 0;padding:0;border:0;background:none;font:400 13px Inter,sans-serif;color:#9a9a9a;cursor:pointer}\n#atp-reviews .atp-ti-more{display:block;margin:24px auto 0;height:48px;padding:0 28px;border-radius:999px;border:1px solid rgba(255,255,255,.4);background:transparent;color:#fff;font:700 15px Inter,sans-serif;cursor:pointer}\n@media(min-width:768px){#atp-reviews .atp-rv .atp-rv-h{font-size:40px}}\n@media(max-width:767px){.atp-rv-grid{grid-template-columns:1fr}.atp-rv-card.atp-mo{display:none}}\n.atp-rv-sg{padding:8px 0 0}#atp-reviews.atp-rv-sg .atp-ti-more{margin-bottom:16px}<\/style>\n<script>\n(function(){\n  var g=document.getElementById('atp-rv-grid'); if(!g) return;\n  g.addEventListener('click',function(e){ var b=e.target.closest('.atp-rv-rm'); if(!b) return; var c=b.parentNode; var o=c.classList.toggle('open'); b.textContent=o?'Read less':'Read more'; });\n  var m=document.getElementById('atp-rv-more'); if(!m) return;\n  m.addEventListener('click',function(){\n    var mob=window.innerWidth<768, mo=g.querySelectorAll('.atp-mo'), had=mo.length, i;\n    for(i=0;i<mo.length;i++) mo[i].classList.remove('atp-mo');\n    if(!(mob?had:0)){ var off=g.querySelectorAll('.atp-off'), n=mob?4:9; for(i=0;i<off.length;i++){ if(i<n) off[i].classList.remove('atp-off'); } }\n    if(!g.querySelector('.atp-off')) m.hidden=true;\n  });\n})();\n<\/script>\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-8818798 elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8818798\" 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-8d4921e\" data-id=\"8d4921e\" 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-c9bba79 elementor-widget elementor-widget-heading\" data-id=\"c9bba79\" 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-520f282 elementor-widget elementor-widget-toggle\" data-id=\"520f282\" 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-8601\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-8601\" 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-8601\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-8601\"><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-8602\" class=\"elementor-tab-title\" data-tab=\"2\" role=\"button\" aria-controls=\"elementor-tab-content-8602\" 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-8602\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"region\" aria-labelledby=\"elementor-tab-title-8602\"><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-8603\" class=\"elementor-tab-title\" data-tab=\"3\" role=\"button\" aria-controls=\"elementor-tab-content-8603\" 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-8603\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"region\" aria-labelledby=\"elementor-tab-title-8603\">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-8604\" class=\"elementor-tab-title\" data-tab=\"4\" role=\"button\" aria-controls=\"elementor-tab-content-8604\" 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-8604\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"4\" role=\"region\" aria-labelledby=\"elementor-tab-title-8604\"><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-8605\" class=\"elementor-tab-title\" data-tab=\"5\" role=\"button\" aria-controls=\"elementor-tab-content-8605\" 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-8605\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"5\" role=\"region\" aria-labelledby=\"elementor-tab-title-8605\"><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. 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>\"}},{\"@type\":\"Question\",\"name\":\"How personalized is the program?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<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>\"}},{\"@type\":\"Question\",\"name\":\"HOW DO I KNOW IF ATP WILL WORK FOR ME?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"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>\"}},{\"@type\":\"Question\",\"name\":\"Can I start even if I haven't exercised in a long time or ever?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<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>\"}},{\"@type\":\"Question\",\"name\":\"How much fat will I lose?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<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>\"}}]}<\/script>\n\t\t\t\t\t<\/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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t<div class=\"elementor-element elementor-element-78d3d35 e-flex e-con-boxed e-con e-parent\" data-id=\"78d3d35\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Jay and Pete from ATP discuss recovery: why three full-body sessions a week work, which recovery methods matter, Zone 2 training and progress over perfection.<\/p>\n","protected":false},"author":4,"featured_media":5877,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"A discussion between Pete Fisher and Jay Horley about the value of different recovery modalities available in Singapore","_atp_faq_schema":"","footnotes":""},"categories":[22],"tags":[],"class_list":["post-8403","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercsise"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Recovery: the Missing Piece in your fitness journey - ATP<\/title>\n<meta name=\"description\" content=\"A discussion between Pete Fisher and Jay Horley about the value of different recovery modalities available in Singapore\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recovery: the Missing Piece in your fitness journey - ATP\" \/>\n<meta property=\"og:description\" content=\"A discussion between Pete Fisher and Jay Horley about the value of different recovery modalities available in Singapore\" \/>\n<meta property=\"og:url\" content=\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/\" \/>\n<meta property=\"og:site_name\" content=\"ATP Personal Training\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/ATPpersonaltrainersSingapore\" \/>\n<meta property=\"article:published_time\" content=\"2025-05-06T13:43:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-12T18:01:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/ATP_0530.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1365\" \/>\n\t<meta property=\"og:image:height\" content=\"2048\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Peter Fisher\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Peter Fisher\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"30 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/\"},\"author\":{\"name\":\"Peter Fisher\",\"@id\":\"https:\/\/atp.fitness\/sg\/#\/schema\/person\/01ac7bc7ebdb5ee3d87794f0bca20760\"},\"headline\":\"Recovery: the Missing Piece in your fitness journey\",\"datePublished\":\"2025-05-06T13:43:29+00:00\",\"dateModified\":\"2026-10-12T18:01:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/\"},\"wordCount\":6778,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/atp.fitness\/sg\/#organization\"},\"image\":{\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/ATP_0530.jpg\",\"articleSection\":[\"Exercise\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/\",\"url\":\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/\",\"name\":\"Recovery: the Missing Piece in your fitness journey - ATP\",\"isPartOf\":{\"@id\":\"https:\/\/atp.fitness\/sg\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/ATP_0530.jpg\",\"datePublished\":\"2025-05-06T13:43:29+00:00\",\"dateModified\":\"2026-10-12T18:01:18+00:00\",\"description\":\"A discussion between Pete Fisher and Jay Horley about the value of different recovery modalities available in Singapore\",\"breadcrumb\":{\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#primaryimage\",\"url\":\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/ATP_0530.jpg\",\"contentUrl\":\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/ATP_0530.jpg\",\"width\":1365,\"height\":2048,\"caption\":\"Janna doing a standing cable rope exercise in front of the ATP logo\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/atp.fitness\/sg\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Recovery: the Missing Piece in your fitness journey\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/atp.fitness\/sg\/#website\",\"url\":\"https:\/\/atp.fitness\/sg\/\",\"name\":\"ATP\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/atp.fitness\/sg\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/atp.fitness\/sg\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/atp.fitness\/sg\/#organization\",\"name\":\"ATP\",\"url\":\"https:\/\/atp.fitness\/sg\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/atp.fitness\/sg\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/08\/ATP-personal-training-logo.png\",\"contentUrl\":\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/08\/ATP-personal-training-logo.png\",\"width\":300,\"height\":146,\"caption\":\"ATP\"},\"image\":{\"@id\":\"https:\/\/atp.fitness\/sg\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/ATPpersonaltrainersSingapore\",\"https:\/\/www.instagram.com\/atpfitnesssg\/\",\"https:\/\/www.linkedin.com\/company\/atp-fitness\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/atp.fitness\/sg\/#\/schema\/person\/01ac7bc7ebdb5ee3d87794f0bca20760\",\"name\":\"Peter Fisher\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/atp.fitness\/sg\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/0797dfda36f7d0d772c50a962fcb11d7c71951442cc3f292221e61bae8294c17?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/0797dfda36f7d0d772c50a962fcb11d7c71951442cc3f292221e61bae8294c17?s=96&d=mm&r=g\",\"caption\":\"Peter Fisher\"},\"description\":\"I've been in the health and fitness industry for over 15 years. My experience in professional sport has exposed me to a variety of leadership and management styles and my educational background has provided me with the tools to relay complex information simply. I have acquired years of experience helping busy executives to reconcile the competing demands of career, family and health. I consider different lifestyle factors and construct training strategies and nutrition plans that aligns with their lifestyles and body composition goals.\",\"url\":\"https:\/\/atp.fitness\/sg\/blog\/author\/pete\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Recovery: the Missing Piece in your fitness journey - ATP","description":"A discussion between Pete Fisher and Jay Horley about the value of different recovery modalities available in Singapore","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/","og_locale":"en_US","og_type":"article","og_title":"Recovery: the Missing Piece in your fitness journey - ATP","og_description":"A discussion between Pete Fisher and Jay Horley about the value of different recovery modalities available in Singapore","og_url":"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/","og_site_name":"ATP Personal Training","article_publisher":"https:\/\/www.facebook.com\/ATPpersonaltrainersSingapore","article_published_time":"2025-05-06T13:43:29+00:00","article_modified_time":"2026-10-12T18:01:18+00:00","og_image":[{"width":1365,"height":2048,"url":"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/ATP_0530.jpg","type":"image\/jpeg"}],"author":"Peter Fisher","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Peter Fisher","Est. reading time":"30 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#article","isPartOf":{"@id":"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/"},"author":{"name":"Peter Fisher","@id":"https:\/\/atp.fitness\/sg\/#\/schema\/person\/01ac7bc7ebdb5ee3d87794f0bca20760"},"headline":"Recovery: the Missing Piece in your fitness journey","datePublished":"2025-05-06T13:43:29+00:00","dateModified":"2026-10-12T18:01:18+00:00","mainEntityOfPage":{"@id":"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/"},"wordCount":6778,"commentCount":0,"publisher":{"@id":"https:\/\/atp.fitness\/sg\/#organization"},"image":{"@id":"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#primaryimage"},"thumbnailUrl":"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/ATP_0530.jpg","articleSection":["Exercise"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/","url":"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/","name":"Recovery: the Missing Piece in your fitness journey - ATP","isPartOf":{"@id":"https:\/\/atp.fitness\/sg\/#website"},"primaryImageOfPage":{"@id":"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#primaryimage"},"image":{"@id":"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#primaryimage"},"thumbnailUrl":"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/ATP_0530.jpg","datePublished":"2025-05-06T13:43:29+00:00","dateModified":"2026-10-12T18:01:18+00:00","description":"A discussion between Pete Fisher and Jay Horley about the value of different recovery modalities available in Singapore","breadcrumb":{"@id":"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#primaryimage","url":"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/ATP_0530.jpg","contentUrl":"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/ATP_0530.jpg","width":1365,"height":2048,"caption":"Janna doing a standing cable rope exercise in front of the ATP logo"},{"@type":"BreadcrumbList","@id":"https:\/\/atp.fitness\/sg\/blog\/recovery-the-missing-piece-in-your-fitness-journey\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/atp.fitness\/sg\/"},{"@type":"ListItem","position":2,"name":"Recovery: the Missing Piece in your fitness journey"}]},{"@type":"WebSite","@id":"https:\/\/atp.fitness\/sg\/#website","url":"https:\/\/atp.fitness\/sg\/","name":"ATP","description":"","publisher":{"@id":"https:\/\/atp.fitness\/sg\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/atp.fitness\/sg\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/atp.fitness\/sg\/#organization","name":"ATP","url":"https:\/\/atp.fitness\/sg\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/atp.fitness\/sg\/#\/schema\/logo\/image\/","url":"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/08\/ATP-personal-training-logo.png","contentUrl":"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/08\/ATP-personal-training-logo.png","width":300,"height":146,"caption":"ATP"},"image":{"@id":"https:\/\/atp.fitness\/sg\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/ATPpersonaltrainersSingapore","https:\/\/www.instagram.com\/atpfitnesssg\/","https:\/\/www.linkedin.com\/company\/atp-fitness"]},{"@type":"Person","@id":"https:\/\/atp.fitness\/sg\/#\/schema\/person\/01ac7bc7ebdb5ee3d87794f0bca20760","name":"Peter Fisher","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/atp.fitness\/sg\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/0797dfda36f7d0d772c50a962fcb11d7c71951442cc3f292221e61bae8294c17?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/0797dfda36f7d0d772c50a962fcb11d7c71951442cc3f292221e61bae8294c17?s=96&d=mm&r=g","caption":"Peter Fisher"},"description":"I've been in the health and fitness industry for over 15 years. My experience in professional sport has exposed me to a variety of leadership and management styles and my educational background has provided me with the tools to relay complex information simply. I have acquired years of experience helping busy executives to reconcile the competing demands of career, family and health. I consider different lifestyle factors and construct training strategies and nutrition plans that aligns with their lifestyles and body composition goals.","url":"https:\/\/atp.fitness\/sg\/blog\/author\/pete\/"}]}},"_links":{"self":[{"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/posts\/8403","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/comments?post=8403"}],"version-history":[{"count":11,"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/posts\/8403\/revisions"}],"predecessor-version":[{"id":10330,"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/posts\/8403\/revisions\/10330"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/media\/5877"}],"wp:attachment":[{"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/media?parent=8403"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/categories?post=8403"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/atp.fitness\/sg\/wp-json\/wp\/v2\/tags?post=8403"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}