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)

PT in training

Long time no update ~ 

But I've been working on something new and exciting ! Getting my cert 3 & 4 in fitness! 

I love training and it would be amazing to help people along with their fitness journey! From experience and years of research I've done myself and speaking to others I have gained so much knowledge and now it's just about making it official on paper 

I'm done with all my cert 3 lectures and online mini tests so just working on my assignments and work experience hours now :) 

If you are interested in a custom training plan for you including tips and constant guidance drop me an email at nicoletan.bikini@gmail.com 

Joined the mass nutrition family !

Current training split

Been trying to combine strength programs with my bodybuilding program to create sort of a hybrid program where I can get both strength and mass on the areas I want! 

So for legs atm I have 2 leg days 

1 full leg focusing on big movements and squats and lunges 

I try to go heavy on my full leg days, managed to hit 90kg squats for 5 reps last week!

But gonna take it easy for the next 2 weeks cause my joints are not too good so will be doing hypertrophy work and focusing on getting more reps in 

2nd leg day is hammie and glute focused ! 

Isolation, squeezes, mind muscle connection . And also I start off with sumo deadlifts for strength training 

Doing 62.5kg 5x5 sumo squats currently on the second week of the program 

1 back day 

I do jim stopanni's workout focusing on getting wider lats ~ 

2 shoulder days

1 super high volume hypertrophy with a lot of super sets 

2nd shoulder day starts with some strength work with 5x5 bench and overhead press followed by moderate volume hypertrophy 

1 strength focused day + arms

Where I'll do 2 strength lifts for 5x5 

Atm I'm working on bench and conventional deadlifts and then some arms hypertrophy 

Reverse diet week 7

I'm now 7 weeks into my reverse diet ! 

I feel like my body is finally starting to cope and balance out much better now and is dealing much better with all the food I consume 

Have still been increasing calories slowly nearly each week but also having much more treat meals and even days where I don't track but it doesn't set me back that far as long as I jump straight back onto my planned macros for the next day 

So much more flexible than before for sure but still aiming to get tracking 100% and being able to increase my calories to a crazy level and still maintain and in order to do that I know I need to be consistent with my macros , estimate less and have less treat meals unless I know the exact macros for it then o don't consider it a 'treat meal' as such :x 

My training is 110% in fact I think I've never trained this hard in my life, my offseason training has been way more intense than my comp prep training I feel. 

I plan things out, take note of the numbers I hit , push for more volume and intensity now and also push heavy and try to increase both my strength and size 

I think I've worn myself out hard the last 2 weeks so I took an unplanned rest day yesterday to rest up recover and be ready to hit the gym hard again today! 

I love training and I believe you should compete because you love to train, not only train because u want to compete. That is silly and it only means you will lose motivation post comp and fall off track. So when other competitors ask me how I stay motivated to go to the gym, I really don't feel like it's hard for me. Because I love it :) 

Add me on snap chat !

Off season diary 3

Sorry for the lack of updates ! 

I'm now 5 weeks into my reverse diet 

Up about 3kgs from my stage weight ~ 

But eating much more carbs than when I even began my prep which is gooood

Been training super hard lately 

Focusing more on volume and also included 1 strength focus day into my training 

I am so impatient with wanting to see results which is what keeps me motivated and determined to hit the gym everyday. But but but !! I have to remember to take days off so I have to purposely schedule in rest days to force myself to take a day off

I caught the flu yesterday so I took the day off and will be taking today off as well

Hopefully I recover by tomorrow because I need to get Hammies and glutes done !!

Been studying and researching a lot about how to better improve and refine my training to gain as much muscle as I can as fast as I can and put on more mass on my shoulders especially and also get my back wider and of course the booty forever