Meet Brittany - her goal was to step on stage in 14 weeks time.

When Brittany arrived she was actually under eating and she won;’t mind me saying this, under training too. Brittany was not sleeping great, was not at the point whereby we could actually put her into a diet - this would have caused too much stress and been a disaster for her health long term.

So what did we do? Well we actually spent 10 weeks increasing calories up-to 2286 calories then ONLY dieted for 4 weeks ending up on 1451 calories at our “lowest”.

We focused on improving gut function, improving hormonal imbalances and creating a body that loves food. With this food she was now able to train harder, recover faster, sleep better and look better as a result.

The end result was AMAZING: Podium in the First Timer Class, asked to compete again. Podium in the Intermediate Class, asked to compete again. Podium in the open class.

So this me, Jonathan, my journey is a little longer than most of my clients.

I have always struggled with the symptoms of extremely poor gut health: anxiety, mental chatter, cravings, poor energy, energy highs, energy lows, depression, high stress, constant worrier, over thinker, poor muscle tone, poor sleep, bloating, burping, farting, bowel movements that change so quick I didn’t know what to do and many more.

I find training hard, I find building muscle difficult and my greatest battle is still chronic stress and it’s impact on my body and mind.

However, my own struggles have also led me down a path of education, learning, understanding, new methods and I’m yet to meet a client as complex as myself.

What this means as coach, I get it!

I know the frustration, the years of eating clean and not getting results, I’ve been their myself.

But my own story is something that allows me to say to you, we can transform your body and mind so fast, you’ll be shocked.

Meet Becky - So Becky came to ATD Coaching based on a conversation we had as to how her Gut Health could be impacting her health (physically, emotionally and mentally).

Becky has been struggling with poor skin that impacted her self-confidence, made her self-conscious and impacted her self-esteem on a daily basis.

Alongside this, Becky has some of the best nutrition habits i’ve ever seen, yet her body wasn’t responding to these food.

Becky was also struggling with her body composition and was noticing she was also storing fat around her hips and lower back (we call this dysbiosis - she told me this has always been the case.

So what did we do?

Well we have a protocol for this, so we enrolled Becky into our intensive digital screening, diagnosed her underlying issue as “gut health - microbiome” then set about the task of implementing foods that would positively impact her health.

The result - 6 weeks in, just prior to us all been locked down with COVID-19, this was her current state. This is pretty awesome 👏🏻 

As you can see, in only 6 weeks, her skin in glowing and rapidly repairing and soon to be blemish free, she is smiling and happy, oh and she is leaner, more defined and looks awesome.

That dysbiosis too - being taken care off and as a result that “fat” around her hips and lower back are nearly gone already.

Becky has a plan in place for lockdown and we continue to seek progression.

I am super proud of Becky, not just the physique side but more that the girl won’t stop smiling either.

Meet Chrissy - his before picture is a common theme around men in their 30’s and 40’s, we call it “the dad bod”.

As a dad, Chrissy has two children to look after, a job that requires his full attention to be a provider for his family - this alone is awesome.

However, like most guys - Chrissy wanted to “get back in shape” and see his abs. Now I must say, when I set his plan, what I didn’t expect was how “ON IT” he was.

Chrissy lifted weights 5 times a week, did cardio on the other days and stayed ON PLAN - over 95% of his meals to be precise.

You see, to get exceptional results, you need exceptional behaviour.

In 16 weeks Chrissy was able to undo 5 years of binge eating and drinking and lack of care for his health, to now be a dad with a body enviable by other dads.

If you are in your 30’s and 40’s, feel like you have a “dad bod” - then do something about it, be like Chrissy, go ALL In and the change is outstanding.

Meet Suzie - Suzie has just started out as Coach and wanted to learn more, so she joined ATD Coaching as a client. She felt that if she wanted to coach clients, she needs to walk the walk AND talk the talk.

Firstly, this attitude is incredible and will stand Suzie in a great place moving forward for her future coaching career.

Suzie actually wanted to grow muscle and get bigger, but after explaining to her that we need a highly sensitive system to push food, we need great habits around recovery as standard and able able to execute quality sessions in order to START growing - she was quickly convinced to follow our process.

So step one is spending 4 weeks of body recomposition.

What does this mean? It means getting all her internal systems sensitised and ready for food, reducing inflammation in the body, prioritising sleep and recovery, restricting calories to reduce body fat % and implementing kick ass training that lays the foundation for her GROW Phase.

These photos show the end of the initial phase, so we’ll update these one we have a full GROW and DIET and the results will be crazy.

Meet Josh - At 6ft 5” Josh is a big lad, former army and current private security, his physical presence is an important part of his job.

The downside to Josh’s current private security role is constant travel, hotels, flights and crazy hours.

However due to his skills and attitude, once we set a training plan and nutrition plan that could be flexible with his schedule - the results were never in doubt.

26 weeks later - Josh looks absolutely awesome, big, lean, strong and in this after picture still at 16 stone - you got love this result!

Even with travel commitments, busy lifestyles, results can still be yours, you just need to be flexible, prioritise your health and the results are yours to be had.

Meet Annie - Annie has tried every diet under the sun, she is a self confessed “yo-yo dieter” who struggles to lose weight.

So how did we get Annie to lose weight? Well, the ATD in ATD Coaching stands for = Attention To Detail, and this is what we do.

Our digital screening process in next level, we assess your body from the inside and find out if you have any underlying issues that may be holding back your body from optimal health.

With Annie we went one step further, carrying out at DEXA scan to accurately measure her body composition. At the end of the 12 weeks Annie had lost 17 lbs of weight, but here is the crazy statistic - 15lbs were FAT!

How is that for awesome FAT LOSS! We managed to maintain muscle mass, and lose over a stone of FAT.

Annie trained 3 times a week lifting weights, went on runs and walks on the other days and ate 4 times a day.

For a Women in her 60’s who “can’t lose weight” - I think this was a win.

Meet James - James started his transformation in lockdown, as a coach himself he understands the importance of accountability.

Lockdown was hard for everyone, some people physically, some people mentally, some emotionally and some financially.

James wanted to test his skills to see what we could create using his limited equipment at home, whilst maximising the extra time to cook, sleep and have minimal stress.

James worked hard for 8 weeks and finished it off with a photoshoot to showcase his efforts.

His physique was outstanding, this is one of 20 different pictures I could post.

What’s the take home from this transformation, well, no matter who you are, the value of: a plan, support and accountability is priceless.

Investing in your health, physical, emotional and mental, is the best investment you can make.

Meet Matt - Matt arrived off the back of of a break from training and have some niggles and injuries, when this happens it’s easy to let body composition slip.

When we are injured and our bodies are stressed, we crave all kinds of foods to meet our emotional needs - this was Matt.

However Matt has had coaching before and knows the drill, so he applied himself to the training plan, stuck to the food plan and got what he came for - Results.

Now the pictures you see don’t tell the true story, as Matt had 3 business trips away, his girlfriends birthday, a Christmas party and a family celebration… in total Matt has 23 meals off plan.

Now I am not saying this is ok, nor is the the norm, my point is: even been “off plan” and making good choices where possible - look at how good the result is!

You can have a life whilst having coaching, obviously if you want exceptional results you need exceptional habits, but even these from Matt are great results and we’d all be happy looking like this after 12 weeks.

Meet Jill - So Jill reached out to us 4 weeks before her wedding and post dress fitting in a panic, with a: “Can you help?”.

Now Jill loves fitness, loves working out, loves running and is one fit chick, the tricky thing was asking her to do less.

You see, Jill is also super successful in her career and with work she is busy and under high stress.

Did I mention she was getting married? Yeah so planning a wedding on a short time frame and life, yeah high stress.

So with Jill it was about one thing: managing STRESS.

Her training was stripped back to more weights, less classes, less cardio, no running - but more relaxing things like walking, stretching, yoga. The goal - manage the stress.

Then food, Jill was scared of Carbs - now crazy thing is, when people are stressed, carbs help.

What doesn’t help is overeating in general, so we took Jill through our digital screenings, prescribed foods to help her body progress and be less stressed, optimised hormones and hey presto - CHANGE.

The irony is - after her last dress fitting, Jill called to tell me she had 3 days before she gets married and can’t stop losing weight.

If I could have sold this on day one, I should have charged 10 X the amount.

Short term fixes aren’t our game, but the take home message is, once you understand someones needs and what’s holding them back, getting results is easy.

Meet Andy - Andy is a busy man, full on meetings, loads of travel, a phone constantly attached to his ear, this man is in demand.

However, when he reached out for coaching, he didn’t have a plan, a recipe, a routine or a guide to help him obtain the same level of success and results with his physique as he does his business.

You see Andy knew if he wanted to get the fastest result possible, he had to outsource. Outsourcing was something Andy did in work, so why not do it with his health?

Andy did this, he got a plan of exactly what to eat to get him maximal results, he got a plan for what to train and how to train to get him maximal results, he asked question after question to learn more about ways to speed up results and get his MAXIMAL RESULTS.

Do you see the trend? Their is a reason Andy is good at his job, so he applied these skills to outsourcing the knowledge so her could focus on implementing the information.

The outcome - after 12 weeks Andy was in the best shape of his life, had undone 15 years of abuse to his body, looked great, his self-confidence went through the roof and somehow… got more efficient and better at his job too!

The take home message from Andy is: “Outsource to someone who knows exactly what they are doing, have proven results, remember your paying for the result, then focus all your attention on implementing what you have been told. This is the best investment i’ve made in years.”

Meet Rachael - probably the happiest, smiliest (I hope that’s a word) and nicest person you’ll ever meet.

Rachael was getting married to Tom (below) in 16 weeks and both wanted to look as good as they could for their special day.

Rachael loves food, her and Tom are 100% self confessed “foodies”, so our challenge came at reigning them in from eating out OR finding a way to educate them to make better choices OR giving them strategies to work with so they could eat out and still enjoy their passion and hobby.

You see, coaching isn’t about telling someone what they can’t do, it’s listening to their lifestyle, what they need from us as coaches and then the coaches job is to deliver solutions.

With Rachael and Tom we used restricted eating windows - limiting food between a start time (A) and a finish time (B) whilst always trying to eat for 12 hours and rest & digest for 12 hours.

The gym wasn’t majorly exciting to Rachael, so a quick 30 minutes gym session three time a week was the call.

The results were ridiculous, it just shows when you give someone a plan that fits into their lifestyle, they find change easy, when you see your body transforming too, it adds motivation and the wins just keep coming.

On Rachael’s wedding day, she looked stunning.

Meet Tom - The other half to Rachael who wanted to feel great on his special day and be proud of his pictures with his beautiful wife.

Tom’s challenges came from overcoming a bad injury, poor food habits and an reliance on medication to manage pain.

Tom is a smart guy, he works within the NHS and he knows some chemistry and pharmaceutical stuff like it’s me explaining what water does to your body.

But Tom’s short comings were his reliance on medication and a lack of understanding around food and inflammation.

So we educated Tom, on all the inflammatory foods, herbs, spices and tea’s he could use on a daily basis.

Introduced two great anti-inflammatory supplements in Curcumin and Boswelia, and the pain slowly went away.

With pain managed, Tom could now exercise and get stuck in, a former Rugby player - it didn’t take much encouragement for him to hit the weights and his body transformed.

Three simple workouts a week, focusing on some key moves and heavy weights, we mixed in some High Intensity Interval Training too and this was all it took exercise wise.

For people in pain with injuries and just like Tom, the focus needed to be: manage the pain, be pain free, then get stuck into the graft - something so simple, yet something many struggle with.

At ATD Coaching our system’s get results, why? Because we pride ourselves in the Attention To Detail.

Meet Jackie - So when Jackie came to ATD Coaching she opened with this statement: “I have never been below 72 kg”.

Now the day we started and the pictures on the left, this is at 79.2 kg, the picture on the right is after 6 months and at: 68.5 kg

You see, to completely shift your bodies set point, teach yourself new habits, learn how to train effectively, this isn’t done in 6-12 weeks.

Long term change like this, takes dedication, consistency and time.

Jacki had already been going the gym and keeping fit for several years, but did she actually know how to train? It sounds daft saying that, but their is a HUGE DIFFERENCE between going the gym and training.

Once educated on how to train, the nutrition was fairly simple, our digital screenings led the way as to what foods Jackie needed to optimise her health (an cause rapid change).

The beauty with a transformation like Jackie’s is this, If you talk to her and she says something like: “Oh yeah, I’ve not been quite on it recently”, ask her what her weight is?

Why, because the highest it will be is 72 kg, she has a blueprint of how to get it back to 68 kg and with 4 weeks of focus she always drops back under 70 kg.

Her day to day is now between 68-72 kg - THIS is what we call a body transformation, change it, keep it and re-educate your body to be something better than previous.

Meet Joe - Joe might be the most meticulous and methodical person i’ve coached, he makes me look sloppy and lazy.

Now Joe was learning to be PT here and wanted to walk the walk, so we showed him what it takes to get lean.

What Joe showed me was “HOW LEAN” someone can get if they go ALL IN and do 100% of the thing you ask of them.

From food, training, water, supplements, sleep, daily movement, rest & recovery, daily sunlight, meditation, stretching - you name it, Joe did it.

As 18 years old here - Joe shows the true potential of any male who wants to change and can go ALL IN.

If this is you, my question is… can you go ALL IN?

If this is you are you’re a young man starting out on your journey for a better physique, coaching will fast track your progress and save you time, money and energy trying to find the right solution.

Meet Gary - When Gary Started his journey, he is what I would call “a typical bloke”. He has trained chest, traps, shoulder and arms.. yeah that’s it pretty much on rinse and repeat for 10 years plus.

So the first thing we had to address was the muscular imbalances, the poor posture and the ingrained habits of a lifetime gym go’er.

Once Gary received effective programming, the results came pretty easy. You see, his body responded great because all this stuff was new. So although he had 10+ years of experience, to some of the movements we now implemented, this was brand new.

Gary’s attitude is also that of a warrior, a winner and a leader. What i mean by that - this guy hates losing, thrives on the challenge and would do anything for the win.

For me as coach - this made Gary so easy to coach, we set some goals together, set rewards for these goals and like an old fashioned toy car, we wound him up and watched him go.

Meet Oliver - When Oliver started he knew his “Dad Bod” needed some work.

Oliver has always been fit, at 6ft 5” too, being lean isn’t a problem, well wasn’t a problem.

However life’s priorities change, being a dad meant he lost his way and as a result lost the once athletic physique he had.

However over the last 12 weeks Oliver has committed to the process, initially in the gym, then at home during lockdown (COVID-19) and he is ON IT with his food.

Yes Oliver still has a bacon sandwich on the weekend, has date nights with the mrs and has the occasional drink - so it’s not chicken/rice and water 24-7.

During Olivers initial 12 weeks he has lost an incredible 19 lbs - more importantly though, he feels great, has more energy, has that love back for exercise and loves how he feels.

If you are a dad, have lost your way, this is ok, it’s normal!

But Oliver is another example of what you can do with the right coach, right plan and investing in yourself.

Meet Harrison - When Harrison started his coaching journey he was always in good shape.

As a Personal Trainer himself, he wanted to expand on his knowledge to not only benefit his own physical and mental health - but to also learn more so he can provide a better service to his clients.

This photo is a shining example of what hard work, dedication, consistency and repetition can bring you in a short space of time.

5 out of the 6 weeks of Harrison’s journey have been during lockdown - so that is what makes these pictures even more impressive.

He has improvised his equipment, never made excuses and always been solution focused.

The physical transformation is what you see, but what i see is much deeper.

Harrison is investing in his education to develop his skills for the long term.

He asks questions to understand the why?

His energy, his sleep, his mood and his mindset have grown stronger ever week - mainly due to his food, but also due to the support he is given and the accountability he has chosen.

Studies show you are 95% more likely to achieve success if you hire a coach and have accountability - Harrison knows this, values this and as a result he will continue to prosper.

We can all take a lesson from Harrison - drop the ego, leave it at the door, go ask for help - you’ll get better and faster results with a coach!

Meet Morgan - An ex-military man with all the traits you’d expect from a man proud of his heritage - organised, diligent, inquisitive, methodical, attentive, functions highly under specific orders and loves a plan.

As a coach, this 👆🏻is like a dream.

You see when Morgan reached out to me saying he wants to start a journey to the step on stage, in Lockdown, you have my attention.

In circumstances where everyone else is panicking, constricting, doing the complete opposite, emotional eating, making excuses and finding every reason “NOT TO” - this was not my mans choice.

This post isn’t a story of an incredible transformation, well not YET anyway.

This is an acknowledgment to a person who has demonstrated what can be done with adherence, passion, consistency and commitment to some coaching.

This picture is a glimpse of 8 weeks of initial work and we will keep this man moving forward over the next 12-16 weeks to give him a finished article.

Meet Beth - She entered lockdown in shape and like so many of us, lost her way, lost her motivation, used food as a comfort blanket and gained weight.

Beth came to ATD looking to get back to where she was, build her self confidence again and feel good.

The majority of the clients we work with are “normal people” and this goal is often the number one that comes up - feel better in my body.

I don’t normally throw numbers around but best lost 5 kg in 4 weeks, that is a solid 11 lbs.

She trained from home, every other day.

Beth is also Vegan, so we created a specific plan for her to meet her goals and her lifestyle.

Then we got to work, implement, iterate, keep her accountable, give her support and get stuck into the process.

We chase progression not perfection, so focusing on daily tasks allows the end result to just become a formality of your daily efforts.

Meet Keith - Not all our transformations are about losing 15 - 30lbs or getting abs or being super lean, some are deeper than that.

When Keith reached out, it was mid lockdown and at that point where we all sort of thought: “WTF is this?”

Keith is a grafter, a smart young businessman who knows that outsourcing fast tracks success.

Keith needed a kick start, a push, just to move the needle enough where his personality traits could kick in. 

6 weeks Keith has tidied up his eating habits, started to sleep better, started to exercise and more importantly all of this helps him - feel good and look good.

Yes it’s only 3kg - but Keith is full of muscle and is a big boy, I’m more impressed with seeing him continuing his journey on his own and applying the skills learnt from his coaching moving forward.

I have no doubt when Keith books his Ibiza trip with the lads and the gyms re-open, he’ll be back for some more coaching to get RIPPED!!

Meet Catherine - When Lockdown happened with COVID in March 2020, a lot of people lost their stability and routines.

Everyone assumed it would be 2/3 weeks and life would return back to normal.

Losing motivation, eating too much, drinking too much and not exercising became the social norm.

Catherine was the same, a normal person suffering from the circumstances of life.

However, she joined onto our LOCKDOWN 6 week Challenge, a home based ZOOM group using bodyweight exercises twice a week.

Through weekly routine, a structure to her eating with a food plan, support from the Facebook group and the motivation of the group.

Catherine was able to achieve awesome results in a very short space of time.

Showing her, she didn’t need a gym or boring food - she just needed a clear plan, support and accountability to succeed.

Meet Melissa - Like Catherine above, Melissa joined onto our LOCKDOWN 6 week Challenge.

Having structure in the form of regular sessions, meal timings and having a PLAN for both FOOD and EXERCISE, it all of a sudden created a new routine and habits.

Melissa had created some habits over lockdown that just weren’t serving her both physically or mentally.

Making small changes, implementing these over an extended period of time, accumulates to incredible change and results.

When Melissa finished, she said this: “I don’t feel like I’ve changed that much”.

You see, Melissa didn’t know she had lost 10 lbs in 6 weeks.

But the exciting part was, when we put her pictures together, she looked completely different from every angle.

Pictures are fantastic, we like these more than scales, although both have their place.

Being able to track progress, compare and use a visual is key.

Remember if your chasing change to LOOK GOOD then who cares what the weight says?

More importantly for Melissa, she FELT GREAT!!

This is the most important thing for us, improving self confidence, making you feel happy in your clothes and loving what you see everyday.