GROW LIKE A PRO!

Learn from someone who has done it. Transforming your body takes time, hard work, but also proper guidance. In these guides you will learn what exercises you need to be doing to see the fastest results. I have taken my experience from years of being coached by some of the top bodybuilding coaches in the world, my education as a certified personal trainer as well as my own trial and error to develop these programs that I know work!. You will be able to confidently walk into any gym with a plan that is easy to follow and execute. I have provided you with exercise descriptions, sets and reps for each exercise as well as cardio and supplement recommendations.

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Get ready to build muscle, strength and unlock a whole new level of confidence!

About Me

My journey into fitness started at 36 years old. I was a busy mom of 2 small children and wanted to get back into shape. I had the desire, I knew I had the work ethic, but I lacked the knowledge of how to begin. So like any smart person does, I turned to the internet! Boy was I more confused than ever. There was so much conflicting information on how to get into shape, I was overwhelmed and was about to throw in the towel and revert to what I knew, cardio. After a few days and more google research, I stumbled upon an online coach. Seemed weird to me that you could hire a fitness coach online, but I decided that I had nothing to lose, except a saggy butt and flabby tummy!

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NICCOLE GUGGIA

I love training shoulders, here is my favorite iso exercise to target the front delt. I have always hated doing standing front raises because I feel like I end up using momentum or other muscles take over and I really hate doing front cable pull throughs because the cable and my height are just not a good combo 🐫🤣 IYKYK. Try these two exercises in your next shoulder day 🔥 #delts

She must embody strength to hold on, while he must harness power to propel them both forward. This is the true definition of power couple.

Hip thrust for life. This is the one exercise that I give the majority of my glute gains to. From body weight to over 400lbs I do it all. The sweet spot is where you can perform 8-15 reps with good form to failure, that’s where most my sets will fall, but today felt like a good day to test a PR. What the full reel to see how today’s pyramid set went. #glutes #gluteworkout

Consistency is the 🔑. Same dinner on repeat 6x a week. May switch up some seasoning or sauces but everything else stay consistent. Some people think they can’t eat the same thing every day, but I’m telling you it’s a game changer. Saves time, saves money, saves having to figure out what to eat, helps stay on track with goals, learn what foods make you feel your best and what foods don’t. On top of all these things it makes you really enjoy and appreciate the splurge meals when they happen ( for me that’s 1x a week sushi). Myself and my family eat out 1 meal a week. Thats it. Everything else is made with love by yours truly. I’m not claiming to be a chef by any stretch, but we are all fed, healthy and happy. My dinner: shrimp, Turkey breast, rice, asparagus, olive oil and salt. Simple and yummy!

Glutes were worked today. I love a heavy glute day where you walk out leaving your soul on the gym floor. Today’s exercise included, 5 min banded warmups, abduction work, thrust, RDL, lunges and kickbacks. Followed by a glorious 2 hour deep tissue massage where I almost jumped off the table multiple times. Interested in full glute training plans check out my website to see which one fits your needs. Link in bio. #glutes #gluteworkout #ifbbpro

Why I keep cardio in during a building phase.

Cardio=Heart-io❤️. I do it for my heart. It’s important that I’m healthy on the inside and out. Something as simple as 15 min of raised HR a day can keep you alive.

I do it because I hate it. Something about forcing yourself do things you don’t want to do creates a ripple effect in life. I can do hard things and it’s not that big of a deal.

Habit. If I completely stop cardio when I’m in my off-season the amount of dread and mental agony I will put myself through when I enter a diet phase is awful. It’s better that I just keep the routine all year long.

It does give me a bit of a buffer to eat more calories and helps stimulate my appetite, but not enough to kill my gains

My cardio in off-season Is only 15 min x5 days
My goal is getting my HR up to about 160 and keeping it there for at least half my session. Usually on the stair mill
VS.
My prep cardio gets up to around 60-70 min 6x week. Steady state HR around 140. Usually on an incline treadmill

Everyone wants a tiny, tight waist. I started incorporating these 3 years ago and have noticed a significant change in the appearance and strength of my core. Anyone can do these, it does take time and consistency to really start feeling them work. So be persistent you will get results. I have a full printable PDF on my website that takes you step by step through the process. #core #stomachvacuum #abs

As artists, we understand that perfection is not the goal. It’s ok to be a high achiever, but reaching for perfection will leave you unhappy and frustrated. Instead embrace your imperfections, work on your weakness and be proud that you have the courage to do both. #fitness #posingroutine #bodybuilding

2018 to 2023. I’ve learned that determination is crucial for reaching goals that seem impossible. I had a lot of reasons to quit, but there was no way I was going to! The key difference between those who succeed and those who struggle often comes down to their “why.” With a strong sense of purpose and a commitment to doing whatever it takes, anything is possible. You must first believe that you can do it, then get to work. I managed this while being a busy mother of two, a wife, a business owner, and over the age of 40. #noexcuses if I can do it so can you. Shout out to all my coaches that got me to where I am today. I would not be the person or athlete without their guidance @samshorkey @caseymfit and my current coach @teamatlasmtl Link in bio for training plans, your transformation is waiting!

Here’s your reminder to squeeze in 5 min of self care each morning. I do this post cardio after I’m nice and warmed up. It not only feels good for my body, but mentally knowing I’m doing the things that will keep my body functioning at its best.

Glutes on fire today. #gluteworkout #fitness

The time has arrived! If you’ve ever been curious about how the professionals train, now is your opportunity to find out.
Prepare to dive into new dimensions of your fitness journey with a well-defined plan designed to help you achieve your objectives.
I’m thrilled to be by your side as you embark on this path, encouraging your journey toward self-improvment.
With my years of experience, I’ve developed training plans that I’m confident will yield results. The next step is up to you! Link in bio #workouttips #trainingsplits #bodybuilding

…..soon ⏰. You girls are going to be so excited to see what I have put together for you.

It’s the stripping off the cover up of the person you are in real life VS the person you become on stage. For most of us preforming on stage is not who we are, we are sweaty, live in workout clothes, messy hair never wear heels kind of women. We love to beast mode in the gym - hanging with the boys most of the time, but also love being feminine and girly when the time calls for it. For me to pull it together on stage I have to somewhat put on a persona that doesn’t really feel like me. It doesnt matter how many shows I have done it never really feels like me up there. So I channel a version of me that we all have deep inside of us. The super star, the confident queen, the I don’t give two F’s kind of women that just attacks life head on. This year she is one year older and even wiser. With even less F’s to give. 2025 is going to be a whole new version I can feel it. Ps- I still hate off-season posing but I’m committed to it.

If your back hurts doing kickbacks try using an incline bench for stability. Focus on keeping body still, no rocking and rolling, pause at top and feel the full stretch all the way through the entire range of motion. That’s my tip for today 💕 #glutes #gluteworkout

Im here for the quad gains. As a woman never put much thought Into having built quads, but boy do they give you some nicely shaped legs. I’m also hearing a lot of #bikini girls feedback is bigger legs. This is in part due to the fact the division is a more balanced physique now, but also because we have been so focused on building glutes that our legs took a back seat. I have been trying to find some enjoyment in training quads 🤮mostly still hate it, but it’s working. Try these staple exercises for some quadzilla gains. #bodybuilding #legday #quads

One of my favorite shoulder exercises. Is it too soon to start the countdown to @mastersolympiaofficial ? T-360 days! We all know how quickly time passes, so I’m making sure to make every day count!

Back to Master ⭕️lympia @mastersolympiaofficial I go! Pinch me that this is really happening. I can’t wait to be reunited with some of the most amazing, dedicated women I know! @teamatlasmtl we are going to bring an even better me to the 2025 stage!

There is something about picking up heavy stuff and putting it back down that hits your soul.
It seems impossible
You try anyway
You make it happen
Then you feel like superwoman.

The fact I get to challenge myself like this everyday, so beyond blessed.
When is the last time you really challenged yourself to something hard or uncomfortable?
Maybe it’s time?

I don’t love that I hold body fat on the back of my legs, but most of us women do. So the best thing we can do for appearance of tighter under booty and backs of thighs is build the muscle to push against the fat. If you are a #bikinicompetitor these exercises will target that sought after tie-ins. Give these exercises a try. The key is to really feel the muscle fully stretch, and engage the muscles to execute the exercises. #gluteworkout #glutes #tieins

I want to compete but where do I even start? Read for some gold👇🏻. Why hasn’t anyone wrote a guide on how to navigate this yet?

1. Pick a federation. NPC is the most competitive of all amateur federations. You can only earn IFBB Pro status through competiting in the NPC. If you have dreams of going to the Olympia you can only get there through the IFBB.
2. How to pick a show? @npcnewsonlineofficialpage is the hub for all Information about shows, rules, judging criteria etc. you can even look at past shows to get an idea of what was being awarded.
3. Higher a COMPETITION coach, mine is @teamatlasmtl @jamesxatlas. This sport is very specific and you will wish you would have done this from day 1. Ask any pro and they will tell you the same thing. Training for your specific division is going to get you to the top the quickest.
4. Work with your coach to set a rough timeline on when you want to step on stage. Shows happen pretty much all year long, so don’t be in a rush to get on stage. Build muscle first, this is bodybuilding not a diet contest.
5. For your first show do something local, or as close to local as you can. This will save money. Driving is much easier on a stage lean body than flying is and it’s fun if you can invite family and friends to cheer you on. If you can go watch a show before you compete this is an added bonus. You will gain a great perspective on what it’s all about.
6. Don’t skimp on show day details. Ie suit, hair, makeup and tan. These things matter and you want to feel and look your best on stage.
7. Do every single class you are eligible for. The more stage time you get the more experience you will have. Let me know if you guys have any questions! #bodybuilding #prep #bikinicompetitor

I can’t explain why these are so good, you are just going to have to trust me. 3x15 will have your glutes pumped up! #glutes #gluteworkout

The stats. It’s been awhile since I have done an off-season update. I don’t know how’s it’s been 3 months since I stepped off stage, time really goes by fast when you are having fun! It was a fabulous summer spent creating all the memories with my family. Camping, trips to our lake house, Maui, Arizona, concerts, pool days, Vegas.. we did it all AND I stayed true to myself and my goals. You can have a life outside of bodybuilding while still bodybuilding you just have to want it. One of my biggest tips is to make the days count. When you have the opportunity to be in the gym, or on your cardio, days you can stay on your meal plan. Do it. Don’t just kinda do it, make it count. This will help balance the days that aren’t 100% perfect. I am not perfect with everything everyday, but most days I am🤷‍♀️. It’s not because it’s easy for me, it’s because I want it, like really really want it. Still with @teamatlasmtl, but also taking some control of my off-season. When will you see me on stage again…??? TBD

It’s a ruff life being Maple the gym doodle. 🐶. The gym should be a place of enjoyment. Work hard, but don’t forget to have some fun.

Off-season posing… just sucking it up and doing it. At least 1x a week just to keep the flow, flowing. #ibffbikini #bikiniposing #posing #bodybuilding

I learned this seated DB extension from the glute god @bretcontreras1 and I love it. Then decided to try it with a cable set up and I double love it. The key for me is wide stance with feet and really focus on pulling with upper glutes. Give it a try, let me know which variation you like better? #glutes #gluteworkout #upperglutes

You are going to want to save this one. I used it as a warm up for glute day and my glutes were so pumped!! #gluteworkout #glutes #glutetraining

Weekend vibes:
Skin care- dry brushing + sauna+body oil after shower
Hair- overnight hair mask
Body care- water + glutamine, 15 min cardio, stretching, core vacuums
Don’t let the weekends derail you from all your weeks progress. Instead adopt some great self care habits and enjoy a bit slower pace of life for a couple of days

Back and shoulders. I alternated back then shoulder exercises through out the whole workout. When I train 2 body parts I normally would complete all exercises on one body part before moving to the next, but today I decided to change it up. Felt stronger for each exercise so maybe this is here to stay. #backworkout #shoulderworkout

Things that make Maples weight go up.
Too many cookies🍪
Not enough walks 🚷

Things that can effect the scale that aren’t true fat gain/loss (for humans)
1. Increase in sodium. This is the most common reason the scale goes up over night. If you ate out or ate a higher sodium meal it’s going to reflect 1-5 pounds. Give it 24-48 hours to level out.
2. Sleep. A bad nights sleep will show in the scale. So will a good nights sleep
3. Training, especially a hard leg day. Training will cause inflammation in the body. It’s normal to see an increase on the scale.
4. Rest days are great at decreasing inflammation. Often times the scale will go down after 1-2 day off from the gym
5. Stress. I think we all know what stress does to the body.
6. Hormones. Ladies do not let the days leading up to your cycle fool you into thinking you are gaining weight. It’s just hormones and water. It should come back down by day 2-3 of cycle

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GROW LIKE A PRO!

Services

Get ready to build muscle, strength and unlock a whole new level of confidence!

About Me

NICCOLE GUGGIA

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