Tom Routly - ATOA Coaching

Tom Routly - ATOA Coaching Free helpful videos every day. Some of the best physical + mental transformations you will ever see.

Pleased to say I’ve just come first out of all the other Samanthas at the port sunlight 10k.Chip time yet to be confirme...
07/06/2026

Pleased to say I’ve just come first out of all the other Samanthas at the port sunlight 10k.

Chip time yet to be confirmed but buzzing with that considering I’ve done one 8k that I split up into two 4ks in the last 7 weeks.

Defo got the bug.

Any other samanthas want a race just let me know 👍🏼

05/06/2026

If it’s got a name, it’s got a marketing strategy.

If it bans certain foods, it voids you of certain nutrients.

Facts are facts.

04/06/2026

If you haven’t eaten enough of the right nutrients for 2/3/4 months back to back, consistently. Then you don’t know if you’ve got low energy or not.

You probably don’t want to hear that because you want to answer to be in something you can buy, or in a secret someone else that you don’t.

I think we should be more trigger happy with TRT in certain demographics. I can tell you know that when I’m done raising a family and I’m above 40, I’ll be on it for life.

Catch me doing double doses before the 70+ golden cruise holidays.

But if you’re 30+ and you’ve got low energy, there’s multiple ways you can combat that, and they all need to happen regardless of you using TRT anyway.

TRT isn’t going to make you healthy. It will help loads of stuff. But it won’t cover deficiencies in your diet.

03/06/2026

just shared on his story that he’s thinking about booking another triathlon.

Should he book it? Vote below 👇🏽

Luckily for him, I already had this clip clipped up from our podcast. So I thought it would be good to remind him.

You can find our full podcast via the link in my bio where he talks about representing team GB at the triathlon world champs, and all the highs and challenges that came with that.

What a first half of the year for Complete physical transformation and a 50 mile ultra marathon.Now on holiday with his...
03/06/2026

What a first half of the year for

Complete physical transformation and a 50 mile ultra marathon.

Now on holiday with his family in the shape of his life, proud of the way he looks, feels and performs and most importantly still enjoying himself and not worrying.

He knows he’s coming home to crack on with the standards he’s built.

He’s just like a lot of you reading this. 2 kids under 10 and a busy work life. So that meant for planning, organisation and the need for structure.

Good coaching is like having a PA rather than a PT and Connor made sure of that. He was meticulous with everything I gave him, asked great questions and put the plan to work.

When you collect data and act on it, it gives you a pathway to a result, but you don’t get that opportunity by not putting in the work to show the data in the first place.

So hats off to this guy because he gafted 👏🏼

Another one who has set himself up for after his coaching journey with not just knew habits and routines but fresh knowledge and understanding of how to apply that, in a timely manor, in his own life.

The men I coach are all busy, they all have demanding careers or businesses and most have kids.

The lesson there is simple,

There’s no good time to do this.

Coaching, and having someone else do all the thinking and organising for you takes the pressure off you, gives you more time and holds you accountable for your actions.

If you’re sick of not holding yourself to account to the standard you believe in for your health, for the way you feel or for the way you look and perform the drop me a message now and I’ll send you some more info on coaching.

Class work Con! Enjoy your holiday mate! See you when you are back 🙌🏼

Class work from the last 14 weeks.Dean came to me at the start of the year with the main goal of getting in shape for a...
31/05/2026

Class work from the last 14 weeks.

Dean came to me at the start of the year with the main goal of getting in shape for a trip to Ibiza this week.

I’ll be honest that’s the easy bit. Both for me and for the client

But yesterday he told me that the last 3-4 months has completely changed the way he looks at the gym, training and health management forever.

For me that’s the big win.

He came in as a business owner and a Dad who wasn’t feeling or performing as well as he could, not prioritising time for the gym, not making good choices around food, not giving energy into he right things to get the right kind of energy back.

He’s still got the busy business, he’s still got the young family. But he realised quickly that everything we were doing wasn’t just for Ibiza.

He’s realised that the same things that get you in shape are the same thing that make you feel calm, in control and make you feel like you’re moving with purpose.

The organisation you need, the structure you need, the standards you need, they all contribute to you feeling great.

You don’t feel great because you look good. You feel great because you are living a certain way that produces that outcome. So don’t get it twisted.

We ran his health, physique and performance goals the same way you would run a business. With the right strategy, the correct monitoring and reporting and the same hard work

One thing Dean said to me recently was that me making him change environments to a top gym changed everything for him

He went from very much ticking over at a council leisure centre to priming at his very best and tracking his metrics at a great gym in

I have the same conversation with many many men in the same boat

Now he’s lifting and running with purpose and setting new levels all the time

If you’re a bloke in a similar position as Dean, frustrating yourself, cruising passively through the odd inconsistent gym session, knowing you’ve got more to give and goals that you want to hit, then give me a shout and I can give you some info on how coaching works and give you an idea of exactly how I’d set something up for your life!

Thanks for trusting me mate. Enjoy Ibiza 🙌🏼

What a day that was 🤌🏽Class trip to - if you get the chance to come here PLEASE do not hesitate.One of the best golf ex...
27/05/2026

What a day that was 🤌🏽

Class trip to - if you get the chance to come here PLEASE do not hesitate.

One of the best golf experiences I’ve ever had.

Never hit so many high irons into par 3s 😅

Tough track off the blues but so so pure!

I’m not saying you HAVE to do this.Or even that you want to.I’m talking to the people that want this advice and the outc...
20/05/2026

I’m not saying you HAVE to do this.

Or even that you want to.

I’m talking to the people that want this advice and the outcome that this advice gives.

Are you wanting to stay in shape this summer and carry on making progress with your performance?

This is what I get all my clients to do!

14 weeks wrapped up for Yes, 14 weeks 😂There’s a lesson for you here.You’ll never know your natural potential if you’re...
19/05/2026

14 weeks wrapped up for

Yes, 14 weeks 😂

There’s a lesson for you here.

You’ll never know your natural potential if you’re sitting on the couch.

Don’t want for James’ results.

Copy his hard work and his application.

If you sign up to coaching you have a chance to skip the line.

If you’re new to training like james was then you can make more progress in the first year than any other year of your life.

James made sure that that was possible for him by being ruthless in his processes, asking constant great questions and making sure his effort, intensity and accuracy was 10/10.

If you’re ready to stop spinning your wheels, training 4-6 days a week and eating ‘ok’, give me a DM and we can chat.

We move every client from being passive to being purposeful. This helps them make progress 5 x quicker than they were.

You can do the same.

Coaching is prescriptive, it’s detailed, it’s specific and it’s built of 15 years of experience.

James got what he needed. So will you.

Ya fella posts Sydney dumps 🇦🇺🏋🏻‍♂️🏃🏻‍♂️🥐☀️🌅🍕🍔🫂☕️🌉
30/04/2026

Ya fella posts Sydney dumps 🇦🇺

🏋🏻‍♂️🏃🏻‍♂️🥐☀️🌅🍕🍔🫂☕️🌉

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