Nicole Tan Online Coaching

Now taking on online clients and available to help anyone reach their fitness goals no matter where you are from! Offering competitive and affordable prices that won’t cost you an arm and leg to be able to make the first step in your fitness journey.

Tailored personalized training plans

My biggest passion is training! I believe in training hard, lifting heavy, lifting smart, progressive overload and changing up your training plans according to your specific goals. My aim is for my clients to be as passionate towards training as I am, to enjoy every session and feel that sense of accomplishment after every workout.

I specialize in a variety to training programs including programs focused on

• Ectomorph muscle building
• General strength and muscle building
• Female toning and sculpting
• Body part specific
• General strength gain and well-being
• Fat loss

My training program is suited mainly for clients who know their way around a gym and need a plan to take it one step further to achieving their specific goals.

There is no one magic workout so I don’t believe in giving out a one size fits all workout with the same exercise that anyone can use and magically look jacked or shredded from that one specific workout

The workout program will have to change and vary from week to week, weights, reps and sets will slowly change to ensure continued progress and growth. Clients will be able to update me weekly with their weight progression.  

Includes :

• Weekly weight split
• Specific exercises per workout
• Tailored reps and sets
• Cardio suggestions
• Supplement advice (+ discount for Perth clients)
• Template to record your results and progress

On-going workout programing

(updates and on-going online coaching weekly)

I will be with you every step of the way and we can choose the perfect workout split for you together however we can change it as required to suit your needs and schedule whilst still ensuring you achieve your goals. You will update me with not only your workout progress at the gym, but your physical progress with regards to your weight, body composition and send me progress photos so I can monitor your progress closely.

Price : $30 a fortnight (minimum 3 fortnights)

Initial plan (one off, updates optional)

I will help you out with a starting program that will be good to follow for about 3-4 weeks and you can choose when you would like to progress to the next stage with the next update and alteration.

Price : $50

$30 per update

Tailored personalized nutrition plans

I will personally design a nutrition plan for you based on your goals, needs and specific body type. Of course foods included will also be tailored to your personal food preferences.

I will do the hard part of doing the calculations for calories and exact macros (protein, fats and carbs)  as well as give you the exact grams of each food source you will need.

This is not a cookie cutter one size fits all nutritional plan as everyone is different and has different goals, I plan to make this plan fun and easy to follow. I will be selecting the foods you prefer to eat and so you will be having healthy delicious (and even aesthetically pleasing for those instagram posts ;) ) There is also the option of changing it up every few weeks so you never get bored!

Includes :

• Each plan will include 4-6 meals a day (tailored to suit you and your lifestyle)
• 2 different meal plans for training days and non-training days
• Supplement recommendations (+ discount for supplements for clients in Perth)
• Grocery List
• Cooking/Spices/sauce recipes and recommendations
• Variety of cooking method recommendations
• Cardio recommendations
• Free updates/changes for the first 4 weeks

Price : $50 Initial plan

$10 per update

Online Macro Coaching

Perfect for the someone with sound knowledge of nutrition and would like to be able to use flexible dieting principles to create their own diets based on macronutrients calculated and given by me.

Includes :

• Personalized macro nutrients
• Free updates/changes for the first 4 weeks
• Macro friendly grocery list
• Food sources recommendations (with macro breakdowns)
• Advice on general macro counting and flexible dieting principles  
• Nutrient timing advice to suit your goals and needs
• Recipes and food ideas with macro breakdown
• 24/7 email coaching and support from me

Price : $35 - initial plan

$5 per update

On-going online coaching  

You will receive on going personal online coaching with me with regards to your goals, nutrition, training whether it be for a specific event, time frame, body part or just general lifestyle and well being! The aim is for all my clients to be healthy, fit and confident whilst on this journey to creating the physique they desire. There is no quick fix or miracle program to build your dream body, it takes a good amount of time and commitment but if this is what you truly want, on-going coaching will be able to get you there.

Includes

• Personalized nutrition plan with on-going updates and alterations
• Option to swap between flexible dieting and personalized nutrition plan
• Personalized training program with on-going updates and alterations
• Cardio recommendation
• Supplement recommendations (+ discount on supplements for clients in Perth)
• 24/7 email coaching and support from me
• Weekly check-ins
• Text message contact
• Optional*  (face to face catch ups for clients in Perth)

Price : $18 a week (minimum 6 weeks)