Coach Nolan

What can be done in 6 weeks ?

The answer is as much as you work for.

Swipe right for Rory’s testimonial of working with myself with his busy 9-5 job.

It can be done but you need to want it.

Drop me a DM if you’d like to book a call for some online coaching spots I have or email is in the bio.

Setting Goals for 2023

Is 2023 your year ?

Here are some simple tips to help you along the way.

- Set realistic goals.
Everyone in January try to lose as much weight as fast as possible. But if you switch your mindset to lose .5-1lb per week this is much more achievable which keeps you more motivated.

- Stick to one plan.
Too many people jump from plan to plan as they’re not seeing results quick enough but the key to fat loss or muscle gain is consistency. So get yourself a tailor made plan from a coach or online and stick to it for the best results.

- Make sure you’ve got a good team around you.
Before embarking on a fitness, weight loss or muscle gaining phase tell your family and friends of your goals and how they can help you
because reaching your goals is a whole lot harder when the people closest to you aren’t on the same page.

- Don’t quit at the first hurdle.
There are going to be good days and there are going to be bad days. Motivation is not going to be there everyday but there is no such thing as a bad workout.

Stick by these tips and you’ll go a long way.

If you ever have a question don’t be afraid to drop me a DM at any stage.

Transformation

6 week online transformation for

We set out a diet and workout plan around Jack’s busy work schedule with and the results speak for themselves 💪🏻

Anyone looking to book a call for January intake drop me a DM now 📲

38 day cut for my stags to Ibiza.

17 lb down in total.

No secrets just consistency.

Pic on the left was from a family trip to Turkey 🇹🇷 where I enjoyed many meals and some family down time. Came home weighing 196lb with no regrets but wanted to set myself a challenge to get in the best shape I could for my trip to Ibiza.

Fast forward 38 days and I hit 179lb this morning. Very happy with how this mini cut went. Hard work and consistency is all you need to get the results you desire.

Cutting season incoming.
May ➡️ August

Who’s joining me for this years cut?

If you are interested drop me a DM.

I’ll will be documenting my whole cut my stories and post. All my tips and tricks to getting lean as possible with still been able to live your life.

Until then I’ll enjoy my recomp into a gaining phase until the start date 💪🏻

Some of my recent online 6-8 week transformation. No fad diets just sticking to a plan and executing it everyday. My plan work around what works best for you and your lifestyle.

I’ve a limited number of spaces available for online coaching at the moment as my 1-1 is full up. If your interested drop me a DM or follow the link in my bio.

When you have a disagreement with your bicep during your photo shoot.

In all seriousness I can’t thank for all@he done on the shoot day meeting at 5am and giving me loads of advice and guidance through my first ever photo shoot. If anyone is interested in a photographer for any occasion I can’t recommend him enough 👌🏻 this is only the first edited shot back can’t wait to see the rest.

Back With A Bang!!

A nice two week break from Instagram. Spent relaxing and enjoying life again after a hard 13 week cut for and my photo shoot.

This was definitely the most challenging cut I’ve ever done. With no gyms open for the first few weeks and juggling a full time job with a new baby but I didn’t make excuses I hit every workout, steps & cardio sessions was nailed. Not one meal was missed or diet cheated on.

This isn’t for everyone but the reward is something most people will never experience. To see these pictures side by side really hit home how much work was actually put in.

Im thinking of running photo shoot preps for a select few people. These would have to very driven people ready to sacrifice 12-16 weeks of their lives to achieve results only 1%!of people can.

If you are interested in this drop me a DM or comment.

So it wasn’t to be.

I didn’t win but the knowledge I gained from the experience was life changing.

From all the pictures from the photo shoot this is my favourite of them all. Me and my team. My team who stuck by me all these weeks through all the hard parts and push me to the very end when I didn’t think I could push anymore.

Lastly I’d like to thank for his coaching throughout. His support by text everyday leading up to my shoot and his detail in our weekly check ins. Really can’t thank him enough for getting me into the shape of my life.

Now it’s time for some family time and lot of food. Instagram has taken a back seat during this prep but I’ll be back with some quality content in the coming weeks.

Coach out peace ✌🏻

8 week lockdown transformation.

came to me looking to see drop some weight and get stronger after training for a long time on his own and seeing no results.

We set a workout plan and diet plan around his life along with getting in 3 runs a week.

He dropped over 4kg in 8 weeks while adding on some muscle and tightening up around the mid section.

Thomas had his tracker in early every week and worked his socks off even around an injury. The before and afters really speak for them self. Very proud coach and with a client like him made my job easy.

If you are looking to lose some weight or add some muscle. Drop me a DM now or fill out the online coaching application in my bio.

6 Week Lockdown Transformation

Another amazing lockdown transformation all done 💪🏻💪🏻

This time came to me looking to lose some weight and gain some motivation back after the gyms closed.

We put together a plan which included a structured diet and joining in on zoom classes. The results speak for themselves. Very proud coaching her through the past 6 weeks.

All done during lockdown with little to no equipment. If you are interested in getting ready for the opening of the gyms drop me a DM now.

Mac Hack Monday

All these are zero calorie and compared to full sugar drinks which would have around about 200 cals per 500ml