Tom Routly - ATOA Coaching

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

13/09/2026

“If it happens in your aubconcious, it controls you. If it happens in your conscious, you control it”

I’ve been saving Joe’s pod for when I restarted recording episodes after travelling to relaunch with a gooden.

Joe’s the exact kind of client that makes me love my job. A great human before anything else but someone who has taken what we’ve done and gone from strength to strength.

This all started by us bringing what was happening to his body in to the forefront of His mind for him to consider it and use it to get results.

Trust me if you’re trying to get results but you’re not collecting a little bit of data, you’re going to struggle.

The sooner you stop putting it off, the sooner you’ll get results with a lot less stress!

You can see the work Joe did on my page 🤝

Quick working week in the sun 🤝☀️🏃‍♂️
12/09/2026

Quick working week in the sun 🤝☀️🏃‍♂️

First 12 weeks in the bag for Ryan Merrill He was already a great athlete.He wanted to look like he trained as hard as h...
11/09/2026

First 12 weeks in the bag for Ryan Merrill

He was already a great athlete.

He wanted to look like he trained as hard as he did and he wanted to run a half marathon PB.

Well he’s about to run a sub 1:20 half marathon and he’s off to Mexico looking like this.

It’s all down to fuelling and volume control.

And I’ve talked about that in more detail on the post.

If you want the same service, detail and most importantly results as a Ryan then drop me a DM and I can run you through what a program might look like for you.

Coaching is prescriptive and it’s all about the human in front of you.

Good coaching is like having a PA as well as a PT.

Someone to think, build and assess whenever needed.

Let’s go 📲


Ry, have a boss holiday mate. Thanks for trusting me with your project 🤝

10/09/2026

on how he uses visualisation to prepare himself for combat.

The cha I had with Nath was the EXACT reason I started

To uncover the processes of people who do great things.

I made a commitment to the process of building this podcast that if no one ever listened to a single episode, then at least I’d get to have multiple great conversations with amazing people.

This conversation was definitely one of them.

However I don’t think this is one that people won’t tune into!

Comment the word NATH and I’ll DM you the link to the podcast when it’s out this week.

Whatever ‘it’ is, I think Nathan Brogan has it. But I don’t think it’s by chance.Had the pleasure of sitting down today ...
08/09/2026

Whatever ‘it’ is, I think Nathan Brogan has it. But I don’t think it’s by chance.

Had the pleasure of sitting down today with Next Generation MMA Liverpool’s Nathan Brogan today for the podcast.

Nath is 3 time world and European BJJ champion.

Next Gen’s youngest ever blue belt.

A representative of England MMA

At 16 he’s achieved an unbelievable amount but the best part is, he impressed me more with how much of a bright, well mannered but driven young man he was. I think he has the character to go as far as he wants.

We chatted about how his family life has helped him so far on his journey.

How his school Wirral Grammar Boys support his endeavours.

How the coaches and top pros at Next Gen Liverpool each have an individual impact on him, and how detailed and specific is.

We talked all things coaching and psychology in elite level mma and how that transfers to other sports, we talked about how he takes his school studies and education seriously and wha his plans are for the future.

This was honestly an unbelievable experience for me. One day I’ll tell people about this guy who sat in my living room talking about becoming a UFC champ.

Thanks for your time mate. Looking forward to the next one in 6 months. 🎙️

‘Talkers talk and winners win’Which side of the fence are you sitting on this week?Are you waiting for a good time or ar...
30/08/2026

‘Talkers talk and winners win’

Which side of the fence are you sitting on this week?

Are you waiting for a good time or are you making it happen?

Just pulled this snippet from one of the steps of the in depth screening process that all new starters go through here.

Excited to be surrounded by people who get it.

Excited to coach people who are after it.

We make time and we evolve. That’s it.

Grateful to be able to put positive energy out into the world and get it back from the people that trust me.

Let’s go. The September to December lock in is about to happen. ATOA | ONLINE COACHING | PHYSIQUE & LIFESTYLE TRANSFORMATIONS

📈

My face when we spent nearly a year getting someone in unbelievable shape, ready for a crazy summer they had planned. An...
28/08/2026

My face when we spent nearly a year getting someone in unbelievable shape, ready for a crazy summer they had planned. And now they’re here, they’re maintaining well, training hard and smashing all the socials without a single drop of guilt (considering they came from a background of disordered eating)

My face when people have trained their intuition to a point we move to intuitive eating phases.

My face when people can’t believe how they’ve got and the results they’ve generated.

My face when people have to buy a new wardrobe.

My face when someone who came in having had YEARS of digestion issues that controlled his life, now deriving energy from food and being able to train the way he wants.

My face when someone who leans into their check in process, gets the maximum amount of benefit from it.

Mechanical tension is the engine behind your physique. Everything else is a passenger.When you train against a load, you...
24/08/2026

Mechanical tension is the engine behind your physique. Everything else is a passenger.

When you train against a load, your muscle fibers experience force.

The catch most people miss? Tension isn’t about chasing a pump or crushing yourself with metabolic stress. It’s about stability and control.

A stable rep transfers force straight into the target muscle. A sloppy one leaks it.

And rep speed? A 2015 systematic review and meta-analysis (Schoenfeld et al.) found growth is similar across rep durations from 0.5 to 8 seconds, with only ultra-slow reps over 10 seconds falling behind. A 2025 meta-analysis in the Journal of Strength and Conditioning Research (39(12):1331-1339) confirmed slower and faster reps produce similar hypertrophy.

So tempo isn’t a growth hack. It’s a coaching tool to teach control.

The mission stays simple: move as much weight as you can under real form. That’s where the tension lives, and that’s where the growth follows.

Sources: Physiological Reviews (2023); Load-induced human skeletal muscle hypertrophy review, ScienceDirect (2025); Schoenfeld et al. (2015); J Strength Cond Res (2025).

“Mate, these ten months meant a lot to me. I learned so much - about food, training, my body, and honestly about who I a...
24/08/2026

“Mate, these ten months meant a lot to me. I learned so much - about food, training, my body, and honestly about who I am. Being in the best shape of my life in my 40s feels unreal, especially knowing I never had this in my 20s or 30s.Looking back at old photos, I barely recognise myself. And realising that I’m becoming a strong example for my son... that hits differently. Thanks for everything, mate. Truly. Your support made a massive difference.”

Kutay setting the bar for himself.

What a feeling to be able to help someone feel this way about themselves.

Best job in the world.

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