Nicola Hogan Fitness Coach

Nicola Hogan Fitness Coach Female Fitness Coach
I help women become stronger,healthier & more confident through health & fitness

26/09/2026

Here is a workout to build & strengthen your Abs 💥

1️⃣ Jack Knife Variation.

2️⃣ Hanging Knee Raise.

3️⃣ Elevated Plank Walk.

4️⃣ Hip Lift.

✖️ 8-10 reps.
✖️ 3 rounds.

Save it & try it for yourself 💪

Fast progress is progress. Slow progress is progress. Showing up when you don't want to is progress. Keeping the promise...
24/09/2026

Fast progress is progress.

Slow progress is progress.

Showing up when you don't want to is progress.

Keeping the promises you made yourself is progress.

Taking longer than expected is progress.

Progress can look different in different seasons & it still counts even when it changes pace.

Even when it doesn't feel like it, everything you are doing is adding up.

Consistency is the most important thing 💯

23/09/2026

Here is a lower body workout for you to try using the landmine 💥

1️⃣ Lateral Lunge / 3x6 each side.
2️⃣ Squat / 3x8-10.
3️⃣ Sumo Romanian Deadlift / 3x8-10.
4️⃣ Reverse Lunge / 3x8 each side.
5️⃣ Straddle Squat / 3x10-12.

Save it & try it for yourself 👊

22/09/2026

Here are 2️⃣ tri-sets to target 🎯 your back using different hand & body positions to ensure you are hitting all the different muscles.

The angle in which you pull, as well as the grip you use changes the emphasis of the muscles throughout your back.

It's also important to incorporate a mix of bilateral (for maximum overload) & unilateral (for muscle activation & symmetry) movements.

Tri-set 1️⃣

➡️ Lat Pull Down / 3x8-10.
➡️ Single Arm Row / 3x10 each side.
➡️ Cable Wide Grip Row / 3x10-12.

Tri-set 2️⃣

➡️ Pull Up / 3x8-10.
➡️ Cable Single Arm High Row / 3x10 each side.
➡️ Seated Face Pull / 3x10-12.

Save them & try them for yourself 💪

We can be our own worst critics at times.Beating yourself up for missing a gym session.For enjoying a meal out with frie...
21/09/2026

We can be our own worst critics at times.

Beating yourself up for missing a gym session.

For enjoying a meal out with friends.

For having a life outside of your routine.

Being overly critical of yourself isn't going to make the results come any quicker.

If you're constantly beating yourself up over something you have or haven't done it will only lead to guilt & resentment.

Whether it feels like it or not if you keep showing up and putting the effort in you are still way ahead of the version of you that isn't even trying.

Instead of thinking about what you could have done differently, put your energy towards what you can do next to bring you closer to where you want to be.

Your health & fitness routine is a tool to ADD to the life you are living.

Not take away from it.

Don't lose sight of that.

19/09/2026

Here are 4️⃣ supersets focused on building & strengthening your core 🔥

1️⃣ L-Sit Flutter Kicks.
2️⃣ Plank Pull Through.

1️⃣ Toe to Bar.
2️⃣ Plank to Pike Toe Touch.

1️⃣ Oblique Rocks.
2️⃣ Weighted V-Up.

1️⃣ Leg Lift.
2️⃣ Weighted In & Outs.

Have you ever tried using a lower bar for leg raises?

The lowered bar is a great way to make some of the movements, especially when you are stopping completely, a bit more challenging as it elimates any momentum.

Aim for 3 rounds of 30 seconds work // 30 seconds rest.

Save it & try it for yourself 💪

17/09/2026

Training shoulders & back together is my favourite combo.

They are antagonist muscle groups which means as one muscle is working the other is resting.

Training antagonist (opposing) muscles in the same session is an easy and effective way to ensure both muscle groups are getting equal amounts of work which can be a great way to improve your posture and body's symmetry.

Here is an example of a workout focused on your Shoulders & Back 💪

1️⃣ Landmine Press / 3x6 each side.

2️⃣ Lat Pull Down / 3x10.

3️⃣ Standing Around the World / 3x8-10.

4️⃣ T-bar Row / 3x8-10.

5️⃣ Cable Reverse Fly / 3x10-12.

6️⃣ Meadows Row / 3x8 each side.

Save it & try it for yourself.

16/09/2026

Have you ever tried elevating your front foot when performing Bulgarian Split Squats?

Doing this puts the quads & glutes under a heavier, deeper stretch at the bottom of the rep leading to increased range of motion, time under tension & muscle activation.

Here is an example of a full workout involving a front foot elevated split squat 👇

1️⃣ Sumo Deadlift / 3x6-8.

2️⃣ Front Foot Elevated Bulgarian Split Squat / 3x6 each side.

3️⃣ Sumo Romanian Deadlift / 10-12.

4️⃣ Goblet Squat / 3x8-10.

5️⃣ Wall Supported Single Leg Romanian Deadlift / 8 each side.

Save it & try it for yourself 🙌

15/09/2026

Here is an upper body Push/Pull workout for you to try 💪

Push movements are when you push a weight or your body away from your centre.
Primarily engages the chest, shoulders and tricep muscles.

Whereas pulling movements are when you pull a weight or your body closer to your centre.
Primarily engages the back, bicep and rear delt muscles.

1️⃣ Barbell Bench Press / 3x6-8.

2️⃣ Single Arm Cable High Row / 3x10 each side.

3️⃣ Half Kneeling Press / 3x8 each side.

4️⃣ Rack Pull Up Negt / 3x8-10.

5️⃣ Press Up to Renegade Row/ 3x8 each side.

Save it & try it for yourself 👊

5 Monday Reminders ✨
14/09/2026

5 Monday Reminders ✨

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Belfast

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+447745751187

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