Tom Hopa

Tom has lost 35kgs and counting!

Tom Hopa

Tom Hopa and wife


Name: Tom Hopa
Member since: March 2014
Reason for joining: To prolong life to spend more time with his children and grandchildren
Top tip: “If you don’t do it today, then it may never happen.”


What or who inspired you to join Health Mates?  

My children and grandchildren inspired me to lose weight so I can spend more quality time with them. I want to help prolong my life to spend as much time with them as I possibly can.

Jay, my daughter, is my biggest inspiration. She has herself lost a lot of weight and changed her lifestyle for the better. She was always on my back for me to come in and do the same thing!

Tell us about your training schedule. 

I train 6 days a week, I only have Saturday’s off where I am usually running around after my grandkids. I split my routine alternating between weights 3 times a week and cardio on the other 3 days. My current cardio program consists of the treadmill, rower and bike in an interval training style.

I mostly use machines for my resistance training. This includes lower body and balancing out my upper body training with push and pull exercises.

What have you achieved so far and how has it impacted your lifestyle?

I have lost 35kg to date. When I first joined Health Mates I was 186 kilos. At my most recent weigh in (late December) I was 151kilos (a loss of 35 kilos!). I have made changes to my diet and I’m feeling better and have far more energy to do the things I used to do. I used to play rugby when I was younger and have now be invited to play in a Masters 10’s tournament in Phuket, Thailand in May 2015. It will be more socialising than Rugby! But will still be fantastic to get back playing again.

What are your future goals? 

My number 1 goal is to Skydive. This is also one of my biggest motivations to lose weight. To do the jump I have to be anywhere between 110-120kg, I have even got a few family and friends involved too. A few have said that If I lose the weight then they will make the jump with me, despite their fear of heights!

What advice do you have for others?

The motivational quotes that pop up on the cardio machines keep me going. I especially like the one about how making small steps is still enough to be lapping people on the couch. This resonated with me because before I started training regularly, I would spend a lot of my time on the lounge watching TV. My advice would be to just make it happen. Come in, follow your program, and get the work done. If you don’t do it today, then it may never happen.

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There is no guarantee that physical exercise will achieve specific outcomes. Results will vary depending on personal commitment, genetics, nutrition and lifestyle factors.