Logan Coleman is one of SA’s brightest rising Bikini stars. After being awarded Pro status in the WFF, she made quick work of stamping her authority at the highest level by taking the Overall Pro title at her debut show. She now works as an online trainer at Logan Coleman Fitness, where she runs personalised challenges for clients, and offers customised diets and training programs. She is also an NPL-sponsored athlete.
What do you do on the tough days, when motivation levels are low?
When I’m having a tough day and have very little motivation I think of my goals and how if I don’t do what I have to I won’t be a step closer to achieving my goals. I also just try not think about the reasons why I don’t want to go to gym or eat clean. Instead I just act on it and just do what I need to do. If I don’t feel like training I get up, get dressed and go to the gym, simple. I always want to feel and look my best and by doing what needs to be done I get a feeling of accomplishment.
Do you change your approach to training from time to time?
I like lifting heavy as I’m trying to grow, which requires lower reps and more weights, but I like to change it up by adding in a HIIT workout or upping my reps and super setting, or I may do a full-body session. It all depends on my day, but I like to make sure my body doesn’t get used to the way I normally train.
What workout or types of training do you love right now?
Right now I love doing superset training as I feel it exhausts the muscle way more. I’ve also started adding full-body training into my workouts, which I normally I don’t enjoy as I like training one muscle group at a time.
Abs are made in the kitchen, right?
Do you get help from a nutrition coach?
Yes I do, mainly closer to competitions.
Do you eat the same food on the days you don’t train as in the day days you do?
Yes I do, but I lower my carb intake on the day I don’t train.
What have you found has been the easiest way to stick to a diet, other than sheer will power?
To always prepare! If you’ve prepped food it’s easier to stick to eating clean. I don’t keep anything in my house that isn’t on my diet, because when it’s there it’s sometimes hard to resist. Remember your goals and know that if you don’t stick to the diet you won’t achieve them, or it might take a lot longer.
Yay or nay – her thoughts on
Long steady rate cardio? Yay, it prevents muscle breakdown and keeps your heart rate low enough to help burn fat.
Oats in the morning? Yay, especially after training. Your body will use those carbs for energy throughout the day.
Training in a crop top? Yay, but I never do. I love seeing a lady rock them in the gym – it shows confidence and their amazing physiques. For some reason I just don’t have the courage to wear one in the gym, but to the ladies that do, keep it up. I’m love it!
Burpees? Yay! They’re a good way to get the heart rate up, but its also super killer as it works like every muscle in the body – it’s kinda a love-hate relationship with them.
Gym selfies? Yay, because, I mean, why not?
Pre-workout nutrition? Yay, it’s important to provide your body with the correct nutrients and energy to have a successful workout.
Intra-workout nutrition? Yay, Your body starts to deplete during training and it needs nutrients to ensure you have an effective workout. These products provide the muscle with what it needs to prevent muscle break down
Post-workout nutrition? Yay. Your muscle tissue has been broken down and torn during training, so giving it the correct nutrients will ensure it can be rebuilt and repaired.
Grilled hake? Yay, it is the leanest form of protein. It also has the necessary omegas our bodies need.
Fat burners? Nay, because people tend to think it is a quick fix. Those with stimulants can also mess with the way our bodies work if they are over used or abused, especially our thyroids. You may lose weight quicker, but you can also put that weight back on when you stop. If you eat clean and supplement correctly, you can burn the fat and keep it off. Otherwise try natural supplements that burn fat.
Deadlifts? Yay. Amazing for a strong lower back, and shapely hamstrings and glutes. Deadlifts have made an amazing change to my body since I’ve incorporated them into my workouts.
CrossFit? Nay. I’ve found many people get injured from this type of training as it they lift heavy weights and sometimes form is compromised due to the intensity and volume of the training. There are many who love it, though, which is great, but just be safe.
Sports massage? Yay. I’m in love with these. I go at least once a month just to help my body recover. Although they are painful and you’re often left feeling stiff, sometimes our bodies need a little help.
Cheat meals? Yay, but only in moderation – like one meal a week. They’re good to put those cravings at ease and give our body what it sometimes needs.
Early morning training time? Yay. I love getting up early and get my training done as it feels like I have more time in my day. It also releases those amazing endorphins that you get to carry with you throughout the day.
Training partner? Yay, but only if they work as hard as you and are able to push you.
Running? Nay, because I don’t enjoy it. I also have a small hip injury that acts up when I run. But I do love it if you want to get that heart rate up quickly.
Social media? Yay! Share your knowledge and fitness journey. It’s amazing to reach so many and meet new people. Social media is amazing, but it can also have a very negative effect, as we only see people’s “amazing lives” and tend to compare them to our own. I suggest that you use certain elements for motivation, but never let social media control your life.
Active rest? Yay. It helps you recover quicker so when you get back at it you feel stronger. Make sure it’s active rest though and you aren’t overdoing it.
EMS, tried it? I have tried it and it’s a very hectic workout for such a short timeframe, but I still love my training and my full-on gym sessions.
Final thoughts?
I love fitness and how being active and eating clean makes you feel. It releases amazing endorphins that make you feel great. Make your journey your own and do it for yourself, because that’s when you’ll actually want to do it and succeed. I also love that my personal fitness journey can motivate and inspire other women to be the best versions of themselves and help them achieve a better perspective about their bodies, diets and training. Helping other women feel more confident and comfortable in their own skin has been the highlight of my career.
Connect with Logan: Facebook: logancolemanfit | Instagram: logancoleman_fitness
Photos by Sean Levitt and Cindy Ellis
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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