Nicola Hogan Fitness Coach

It's not about chasing perfection.

It's about chasing consistency.

That means showing up when you feel like it.

& Showing up when you don't.

The early mornings.

The tough sessions.

The promises you kept when no one was watching.

Those small choices may not feel like much in the moment, but they add up to something powerful.

Keep going 👊

Here is a Lower Body workout for you to try 🦿🔥

1️⃣ Bulgarian Split Squat / 3x8 each side.
2️⃣ Hip Thrust / 3x8-10.
3️⃣ Goblet Squat / 2x8-10.
4️⃣ Goodmorning / 3x10-12.
5️⃣ Hip Abduction / 3x10 each side.

Save it & try it for yourself!

Here is a workout focused on your Back & Shoulders 🔥

1️⃣ Underhand Barbell Row / 3x8-10.

2️⃣ Seated Shoulder Press / 3x8.

3️⃣ Lat Pull Down / 3x8-10.

4️⃣ Leaning Cable Lateral Raise / 3x8 each side.

5️⃣ Straight Arm Pull Down / 3x10-12.

6️⃣ Upright Row / 3x10-12.

Save it & try it for yourself 💪

Here are 5 things I wish I knew when I first started training 🏋️‍♀️

1️⃣ You don't need the perfect plan or the perfect week. There will be days when things don't go to plan, and that's okay.
Perfection isn't the goal, consistency is.

2️⃣ You don't need motivation, you just need to start.
Motivation is a response to action, not the other way around.
Just start, the motivation will follow.

3️⃣ Some days will feel strong, some days will feel heavy. Both matter.
Strength isn't built on the days everything feels easy. It's built on the days you show up anyway.

4️⃣ Confidence isn't something you find. It's something you build every time you keep a promise to yourself.
Every early morning, every workout, every healthy meal.
Confidence comes from the promises you kept even when no one was watching.

5️⃣ A body that is expected to lift, run, work, recover and keep going all day cannot be fueled like an afterthought.
If you want your body to perform at its best, you need to fuel it with as much effort as you put into your training.

Abs are muscles & just like your legs, back and biceps, they need resistance & progressive overload to grow.

Building a strong core helps to enhance every other area of athletic performance by improving balance, stability, supporting your spine, improving posture and reducing the risk of injury so make sure you utilize progressive overload for your core as you do other muscles.

Your core = Your body's stabilizer 💯

Here is a workout focused on building & strengthening your ABS 🔥

1️⃣ Hanging Knee Raise to Leg Extension.

2️⃣ Dragon Flag Negative.

3️⃣ Diagonal Hanging Knee Raise.

4️⃣ GHD Sit Up.

5️⃣ Alternating Single Leg Hanging Knee Raise.

6️⃣ Bear Stance Pull Through.

Aim for 8-10 reps of each for 3 rounds.

Save it & try it for yourself 👊

Here is a workout focused on the Shoulders, Chest & Triceps for you to try 🔥

1️⃣ Half Kneeling Landmine Press / 3x6 each side.

2️⃣ Dips / 3x8-10.

3️⃣ Seated Lateral Raise / 3x8.

4️⃣ Incline Champagne Press / 3x8-10.

5️⃣ Cable Upright Row / 3x10-12.

6️⃣ Press Up / 3x12-15.

Save it & try it for yourself 💪💯

The first exercise in this set is called a RACK PULL UP NEGATIVE.

They put more focus on the controlled essentric (lowering) phase of a pull up and are a great for building upper body pulling strength, better muscle engagement and increase muscle mass in the back, shoulders and arms.

They are a great way to build the strength needed for a full pull up.

Here is the full workout for your BACK 🔙

This one is split into two tri-sets.

1️⃣ Rack Pull Up / 3x6-8.
2️⃣ Barbell Bent over Row / 3x8-10.
3️⃣ Cable Reverse Fly / 3x10-12.

1️⃣ Wide Grip Cable Row / 3x8-10.
2️⃣ Single Arm Dumbbell Row / 3x8 each side.
3️⃣ Straight Arm Pull Down / 10-12.

Grab yourself a bench & give this CORE workout a go 🔥

1️⃣ Copenhagen Plank Hip Dips.

2️⃣ Elevated Plank Walk.

3️⃣ Copenhagen Plank Knee to Elbow.

4️⃣ Elevated Mountain Climbers.

5️⃣ Copenhagen Plank Rotations.

6️⃣ Elevated Wide Mountain Climbers.

✖️ 30 seconds work // 30 seconds rest.
✖️ 2 rounds.

This was a tough one 🥵

Make sure to do both sides on Copenhagen planks.

Save it & try it for yourself 💯😮‍💨

Some days it's discipline.

Some days it's habit.

Some days it's passion.

Some days it's purpose.

But everyday the goal stays the same.

We show up 💯👊

Here is a workout focused on the Chest & Shoulders 🔥

1️⃣ Incline Barbell Bench Press / 3x6-8.

2️⃣ Half Kneeling Press / 3x8 each side.

3️⃣ Seated Dumbbell Around The World / 3x8-10.

4️⃣ Low to High Facepull / 3x10-12.

5️⃣ Cable Overhand Front Raise / 3x10-12.

Save it & try it for yourself 💪💯

❤️🎯