Atlas Personal Training UK

06/09/2025

Four years. Countless hours on the mats. One major shoulder surgery that nearly took it all away.

There was a moment — not too long ago — when I questioned if I’d ever make it back. The pain, the rehab, the doubt… it all had me wondering if my days of jujitsu had been cut short. But jujitsu teaches you something deeper than submissions and guard passes — it teaches resilience, discipline, patience, and the power of showing up, no matter what.

Still a little surreal being promoted to purple belt last week, but what made it extra special was sharing this moment with my daughter. She’s only 10, already training, and every day I want to show her through my actions that strength isn’t just about muscles or belts. It’s about believing in yourself when the odds are against you.

I want her to see that setbacks don’t define us — how we respond to them does. That’s what jujitsu gives us: the ability to be strong, adaptable and unshakable in the face of challenges.

And for me, that’s the real victory — setting the example, on and off the mats.

💭 I have the privileged to share the mats with some amazing people all with their own story to tell and all overcoming their own challenges in life, but all of us united by the art and an unwavering commitment to support each other along the way.

28/03/2025

Another great class with some great lads….. everyday is a school day

Fire power. The big lads came out to play today. Awesome advanced class with some heavy dudes.

18/02/2025

THE WARRIOR MINDSET: CHOOSING TO FIGHT, EVERY DAY

Life may not be a battlefield in the traditional sense, but make no mistake—every day, we fight. We fight to overcome self-doubt, to push past pain, to rise again after setbacks. The warrior mindset isn’t about swinging swords or marching into war; it’s about refusing to surrender when adversity closes in.

A true warrior doesn’t wait for the right conditions. They act. They endure. They adapt. Because to stop fighting—to stop striving—is a slow, silent death of potential.

Struggle is inevitable, but so is growth. When you feel like you have nothing left, remember: the warrior within you isn’t done. The fight is never over—unless you choose to walk away.

Stand up. Keep moving. Keep fighting. That’s how warriors are made.

04/02/2025

🔥 Struggling to lose weight AND keep it off? You’re not alone. Dieting isn’t just about what you eat—it’s about how you move, how you think, and the habits you build.

🚨 Common Weight Loss Struggles & Solutions:

🔹 “I always regain weight!” → Retaining muscle through strength training & adequate protein intake keeps your metabolism in good shape and can contribute towards weight loss maintenance.

🔹 “I always feel hungry on a diet!” → Eating whole foods high in fibre and protein and engaging in regular exercise can help regulate appetite; helping you eat less without constantly fighting that feeling of hunger.

🔹 “I struggle with cravings!” → Habit rewiring can break unhealthy eating patterns and make healthy choices automatic.

💡 Want lasting results? The key is in combining exercise, smart nutrition, and habit mastery. Read the full breakdown in Part 3 of my weight loss series. Link to full articicle 👉🏼 https://rikpcoaching.com/best-diet-for-weight-loss-your-ultimate-guide-to-shedding-pounds-part-3/

24/01/2025

Honoured to receive this promotion yesterday.

This has, without a doubt, been the toughest but most rewarding of all promotions so far. After a slow and, at times, incredibly frustrating road to recovery following shoulder surgery due to a pectoral rupture during a sparring session back in May last year, I can’t help but look at this promotion with a big smile on my face!

There’s still a long way to go until I’m 100% recovered, but thanks to the support of an amazing group of professors, coaches, and students at , I was pushed, challenged, and motivated to keep showing up, just do what I could and never give up.

It would have been easy to quit or use the injury as an excuse to moan and feel sorry for myself, but this experience has taught me how to dig deep when faced with big challenges, and has only strengthening a “never say die” attitude.

For now, I’m just grateful to be back training, doing what I love, with a group of crazy, like-minded people.

To anyone out there facing setbacks in your training or personal journey, remember this: challenges don’t define you - your response to them does. There will be days where frustration feels overwhelming, but the key is to focus on small victories and keep moving forward. Lean on good people around you, trust the process, and never underestimate what you’re capable of overcoming. You’re always stronger than you think.

Osss!

21/01/2025

🚨Ever feel like weight loss diets just don’t work for you? Let’s tackle the top struggles—and how to overcome them!

😩Confused by so many diets?

👉🏼Learn which diet fits YOUR lifestyle. From low-carb to Mediterranean, the blog breaks down the best options so you can pick what works.

😩Can’t stick to strict diets?

👉🏼Build habits that last! Small tweaks, like portion control and meal prep with whole foods, help you get organised and lose weight without giving up your favourite foods.

😩Frustrated by slow results?

👉🏼Sustainable progress beats quick fixes. The blog shows how consistent, realistic changes lead to lasting success.

🚨Head over to rikpcoaching.com for a deeper dive into the full blog and explore how to find YOUR ultimate weight loss plan! Or click the link 👉🏼 https://rikpcoaching.com/best-diet-for-weight-loss-your-ultimate-guide-to-shedding-pounds-part-2/

16/01/2025

Back to a Full Week of Jiu-Jitsu and Strength & Conditioning Training – And Loving It!

Last week I eased back in gently but this first full week back training has been a tough one, but also super rewarding.

It feels great to be back training on the mats, practicing jiu-jitsu with an amazing group of people at Gracie Barra Trafford Quays. As always the energy there is contagious—everyone pushing you and supporting you to do your best, and keeping you accountable.

Whether you’re rolling or watching others roll, it’s impossible not to feel motivated.

Not only am I back on the mats, but I’ve also committed to a full week of strength and conditioning training in the gym. Only one session left complete tomorrow - It’s been a hard grind, and already the DOMS have kicked in! With a few battle bruises to match 😂 but I wouldn’t have it any other way…. It’s amazing how much harder things are after a couple of weeks of doing nothing!

I have to remind myself, if it doesn’t challenge you then it won’t change you.

The biggest win of the week is re-establishing routine; Healthy eating, training hard and discipline 💪🏻

Here’s to the journey, the lessons learned, and the incredible community that keeps me going! Whether you’re training jiu-jitsu, lifting in the gym, just starting out, or getting Back into your fitness routine after the festive period, remember: it’s not about perfection—it’s about consistently showing up, working hard, and embracing the process. Osss

Daytime crew putting in the work today. Great classes this morning. Well done team. See you in the morning.

13/01/2025

You can have the best workout/nutritional plan in the world…. But if no one’s keeping you accountable, it’s easy to:

😩Skip sessions
😩Lose motivation
😩Revert to old habits

👉 Accountability is the #1 reason my clients see results.

They know I’m there to:

✅ Keep them consistent
✅ Adjust their plan based on progress
✅ Push them when they need it most

If you struggle to stay on track and are frustrated with not seeing results then let me help.

Comment “ACCOUNTABLE” below or DM me for a free consultation this week.

08/01/2025

✅ Want a weight loss strategy that actually works?

Beware of the fad diets and extreme plans promising fast results and quick fixes!

👉 The problem with quick fixes is that they are unsustainable and very often lead to muscle loss, and weight rebound/regain….. and the yo-yo cycle begins again, leading to frustration and disappointment.

✨ Long term results happen with small, manageable changes, implemented gradually over a number of weeks.

All our programmes focus on progressively building strength and fitness whilst creating nutrition plans that actually work long-term as they are designed to not only fit in with your lifestyle but be simple to stick to.

If you want 2025 to be the year you finally see progress, let’s chat.

Drop a “FITNESS” below or DM me – I’m offering a limited number of free 30-minute consults to kickstart your journey.

Want to know which dietary strategy is best for you?

Check out part 1/3 of the blog below👇🏼

Here we outline the pros and cons of some of the most popular dietary approaches for weight loss.

https://rikpcoaching.com/best-diet-for-weight-loss-part-1/

06/01/2025

🔥 Feeling fired up to hit the gym this New Year?

That’s great – but here’s the truth… Motivation fades. 👉 By mid-February, 80% of people abandon their fitness resolutions.

The problem isn’t you – it’s the lack of structure, accountability, and effective programming.

💡 I’ve helped clients in Manchester and surrounding areas for the past 20 years stay on track long after the motivation dips.

✅ Customised training and nutritional plans that fit your lifestyle and schedule

✅ Weekly check-ins to keep you accountable

✅ Adjustments based on your progress (not a cookie-cutter approach)

🎯 Ready to turn New Year motivation into lasting results?

DM me for a free consult and let’s build a plan that works for YOU!

17/12/2024

Want results but short on time? HIIT has got you covered!

🚀 High-Intensity Interval Training could be the game-changing strategy you need to effectively see results in minimal time.

Whether you’re a complete beginner or a seasoned athlete, HIIT can help you boost your health, fitness, and elevate your performance. 💪

👉 Ready to change your training approach?

Click the link 🔗 https://rikpcoaching.com/the-ultimate-guide-to-high-intensity-interval-training-hiit-in-2024-mastering-efficient-workouts/

(or head over to rikpcoaching.com) to explore “The Ultimate HIIT Guide for 2024” and unlock the secrets to efficient, effective training!

13/12/2024

🔥Dive into the world of High-Intensity Interval Training and discover how it can help you achieve more in less time. Our guide offers insights and strategies to master efficient workouts.

Explore now:

https://rikpcoaching.com/the-ultimate-guide-to-high-intensity-interval-training-hiit-in-2024-mastering-efficient-workouts/