Fitness Amateur Of The Week: Hannah Balogh Is Fired Up On Fitness!

Hannah couldn't escape the pull of bikini competitions and followed her destiny onto the stage. Check out the training and nutrition plans that separated her from the pack!

Q
How did your fitness journey begin?

Now that I'm in my late 20s, I take care of my body in a completely different way. Instead of eating like a bird, I eat six balanced meals per day to keep me fueled and full. My hairstylist told me I should start competing in bikini, gave me the contact info for her coach, and I joined Team Energy. Having a coach plan my diet and workout routines completely changed my body. There's no way I could've made the changes I did without guidance from my coach.

What fitness regimen delivered the best results?

Everyone has different needs. For me, it's hard to keep size on, so I eat a lot and avoid cardio, except during boot camp class once per week.

How did your passion for fitness emerge?

I love challenges. When my friend said I should compete, I took her up on the idea and loved it.

Day 1: Rest
Day 2: Arms/Abs
  • Barbell Curl Barbell Curl Barbell Curl
    4 sets of 6 reps
  • Hammer Curls Hammer Curls Hammer Curls
    4 sets of 6 reps
  • Superset
  • Dips - Triceps Version Dips - Triceps Version Dips - Triceps Version
    4 sets of 15 reps
  • Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl
    4 sets of 15 reps
  • Resume Regular Sets
  • Concentration Curls Concentration Curls Concentration Curls
    4 sets of 6 reps
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip
    4 sets of 6 reps
  • Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension
    4 sets of 8 reps
  • Standing Cable Wood Chop Standing Cable Wood Chop Standing Cable Wood Chop
    3 sets of 15-20 reps
  • Air Bike Air Bike Air Bike
    3 sets of 15-20 reps
  • Plank Plank Plank
    3 sets of 1 min
  • Jackknife Sit-Up Jackknife Sit-Up Jackknife Sit-Up
    3 sets of 15-20 reps
  • Crunches Crunches Crunches
    3 sets of 15-20 reps
  • Body-Up Body-Up Body-Up
    3 sets of 15-20 reps



Day 3: Legs
  • Smith Machine Squat Smith Machine Squat Smith Machine Squat
    3 sets of 10 reps
  • Leg Press Leg Press Leg Press
    4 sets to failure
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift Barbell Deadlift
    4 sets of 10 reps
  • Leg Extensions Leg Extensions Leg Extensions
    4 sets to failure
  • Seated Leg Curl Seated Leg Curl Seated Leg Curl
    4 sets of 8-10 reps



Day 4: Chest
  • Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press
    5 sets of 8 reps
  • Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip
    4 sets of 6 reps
  • Pushups Pushups BOSU Ball Pushups
    10 sets of 6 reps (each arm)
    (shown without BOSU ball)
  • Incline Dumbbell Flyes Incline Dumbbell Flyes Incline Dumbbell Flyes
    3 sets 8 of reps



Day 5: Shoulders
  • Side Lateral Raise Side Lateral Raise Side Lateral Raise
    10 sets to failure
  • Superset
  • Front Plate Raise Front Plate Raise Front Plate Raise
    3 sets of 6 reps
  • Upright Barbell Row Upright Barbell Row Upright Barbell Row
    3 sets of 6 reps
  • Resume Regular Sets
  • Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Shoulder Press
    10 sets of 6 reps
  • Reverse Flyes Reverse Flyes Reverse Flyes
    4 sets of 10 reps
  • Arnold Dumbbell Press Arnold Dumbbell Press Arnold Dumbbell Press
    4 sets of 8 reps



Day 6: Back/Abs
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Lat Pulldown
    5 sets of 8, 8, 6, and 4 reps
  • Pullups Pullups Pullups
    10 sets to failure
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift Barbell Deadlift
    4 sets of 6 reps
  • Reverse Machine Flyes Reverse Machine Flyes Reverse Machine Flyes
    4 sets of 10 reps
  • Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
    4 sets of 10 reps
  • Standing Cable Wood Chop Standing Cable Wood Chop Standing Cable Wood Chop
    3 sets of 15-20 reps
  • Air Bike Air Bike Air Bike
    3 sets of 15-20 reps
  • Plank Plank Plank
    3 sets of 1 min
  • Jackknife Sit-Up Jackknife Sit-Up Jackknife Sit-Up
    3 sets of 15-20 reps
  • Crunches Crunches Crunches
    3 sets of 15-20 reps
  • Body-Up Body-Up Body-Up
    3 sets of 15-20 reps



Day 7: Rest

Amateurs Of The Week Main Page

Amateurs Of The Week
Main Page

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

Meal 1
Meal 2
Meal 3
  • Fish Fish

    5 oz

  • Veggies Veggies

    1 serving

Meal 4
Meal 5
  • Fish Fish

    5 oz

  • Veggies Veggies

    1 serving

  • Yam Yam

    1 serving

Meal 6

What supplements gave you an edge?

What/Who motivates you to live a healthy lifestyle?

The discipline and goal setting motivates me. I've always been a goal-oriented woman. To be successful in this sport you have to have a plan of attack. Having my teammates and coach really helped me stay motivated and accountable.

Cool Fact

Hannah is an active Canadian gal who enjoys hiking with her dogs, kayaking, and chilling at the beach. She also uses baking and gardening as a form of relaxation.

Where did you go for inspiration?

I always look at my inspiration boards in my home office. One is a whiteboard that I keep all my short-term goals on so they're in my face. I have a pin board beside the whiteboard that contains magazine clippings to constantly remind me what I work for.

What are your future fitness plans?

I'm not sure where fitness will take me, but I will always enjoy the journey. When I'm 70 years old, I'll still take my dogs for hikes.

What is the most important fitness tip?

Make every day count. Set goals and constantly challenge yourself. Pre-cook your food and listen to your coach or trainer.

Who is your favorite fitness competitor?

Amanda Latona is my favorite. She has a great personality and is hilarious.

How did Bodybuilding.com help you reach your goals?

When my brother Isaac showed me Bodybuilding.com, I became addicted. The site contains so much information, guidance, and supplements at a great price. I especially love the videos.

Hannah's Top 5 Gym Tracks



  1. "Hands" by The Ting Tings
  2. "Heads Will Roll" by Yeah Yeah Yeahs
  3. "Bad Girls" by M.I.A.
  4. "All Fired Up" by The Saturdays
  5. "Work" by Iggy Azalea
Competition History
  • SWFC 2012
  • BC Provincials 2013