Nolan Coaching

Nolan Coaching Our mission is simple: to help people build stronger, healthier bodies they can trust and be happy!

05/03/2026

Here is my personal go to warm-up for leg day. It’s a great way to get the whole body moving and the legs primed for some big lifts. A proper warm‑up increases blood flow, elevates muscle temperature, and improves joint mobility all proven to enhance performance and reduce injury risk. 🔬🔥
Prime your body for movement and get the most from your workout.

09/01/2026

Can you believe that up to 80% of people give up on their New Year resolutions when they have barley gotten started! I think to many people make to broad sweeping changes to there life at the start of January that are just unsustainable. We go from eating and drinking everything in sight to massive restrictions. My best advice is slow down and focus on these few things. And remember it’s still the middle of winter, nature doesn’t get started for another few months. Why then do we fight against our environment, use this time to make small changes, develop great habits and build a plan💪🏻
✅ Move more - lift weights, go for a walk
✅ Drink more water, less alcohol
✅ Have protien in every meal
✅ It doesn’t happen overnight

This year, I’m setting goals that stick! SMART goals: Specific, Measurable, Achievable, Relevant, and Time bound. No vag...
01/01/2026

This year, I’m setting goals that stick! SMART goals: Specific, Measurable, Achievable, Relevant, and Time bound. No vague resolutions, just clear steps towards the life I want to create. Progress over perfection, always. What’s your first SMART goal for 2026? ✨ ” 💪

06/11/2025

Want to achieve your fitness goals but not give up every thing you love? It’s all about balance! This is a philosophy I live by and drives my coaching style. Fitness isn’t about quick fixes it’s about creating sustainable habits for long-term results while still enjoying life.
Start with small changes, and watch them add up to big wins!

30/10/2025

Understanding your calorie needs is key to achieving your fitness goals!
Here’s how it works:
✅ Step 1: Calculate your BMR (Basal Metabolic Rate) – the calories your body burns at rest.
✅ Step 2: Use the formula to find TDEE (Total Daily Energy Expenditure):
TDEE = BMR × Activity Factor
(Activity Factor ranges from 1.2 for sedentary to 1.9 for very active.)
📉 To lose weight: consume fewer calories than your TDEE.
📈 To gain weight: consume more than your TDEE.
Example:
If your TDEE = 2,200 kcal/day
➡ Weight loss: 1,700–1,900 kcal/day
➡ Weight gain: 2,400–2,600 kcal/day
Consistency matters more than extremes!

24/10/2025

My current go-to breakfast that keeps me full, energized, and on track with my goals. Skyr yogurt, crunchy granola, and blueberries – simple, delicious, and packed with what your body needs.
I use creamy 5% fat Skyr, but if you’re watching calories, 0% fat works just as well and keeps that protein high. Pro tip: frozen blueberries are a game-changer – cheaper, always on hand, and a quick microwave blast brings them to life.
The breakdown: ✅ 430 calories ✅ 46g carbs ✅ 16g fat ✅ 23g protein
Nutrition doesn’t have to be complicated. Small, sustainable choices like this add up to big results over time.
What’s your go-to breakfast? Drop it in the comments! 👇

Strength training isn’t just for athletes it’s for everyone!! It strengths more than just muscles helping to reduce your...
22/08/2025

Strength training isn’t just for athletes it’s for everyone!! It strengths more than just muscles helping to reduce your risk of injury. It also boosts metabolism, improves balance and builds confidence. It doesn’t matter what your age your body deserves to be strong, mobile and resilient

What makes me different as your trainer? 🏋️‍♂️Ready to work with a trainer who gets that life is messy, results take tim...
15/08/2025

What makes me different as your trainer? 🏋️‍♂️
Ready to work with a trainer who gets that life is messy, results take time, and pizza nights are non-negotiable? Let’s chat 👇

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