V FIT Body Transformations

Ladies it’s 2023! If you haven’t learned how to enjoy delicious food you love while still losing weight and feeling awesome 😯

Your time is NOW 😍✨💪🏼

Get started ➡️ https://go.vlatkafit.com/vfitchallenge

3 Major Mistakes You Are Making That are keeping you at exactly same spot ❌

❌ Yo - Yo dieting + trying to eat minimal calories 👉🏼 which leads to you starving 👉🏼 then to overeating & feeling like failure
❌ Stressing & overthinking 👉🏼 high stress hormones & procrastination is only going to stress your body more & and push you further away from your desired results
❌ Thinking you can’t start a fitness program because you don’t have time for exercise 5 -6 days per week so there is no point

INSTEAD 👇🏼

✅ Eat healthy amount of calories throughout the day so you feel happy & satisfied + you’ll be nourishing your body! Also increase your PROTEIN 🥩🍗🍳🌮🍔
✅ Do things to calm your body (massage, deep slow breaths) and take action. Follow something sustainable that will lower your stress hormones & make you feel at ease
✅ You can lose weight with no exercise! You would be amazed how much your body can change when you start to eat properly, look after your gut health & get rid of toxins 😍💪🏼

Have you been unknowingly sabotaging your results? Let me know in the comments! 👇🏼

How to stay motivated in winter ❄️☃️

For me, motivation comes from:

1. DEDICATION & HABITS ✔️

🔥 It took time to form healthy mindset & healthy habits that keep me on track on my fitness journey - always!

I have healthy habits I practiced over time to: eat protein with breakfast, lunch & dinner, eat healthy nutritious foods 80% of the time, go to the gym every Tue, Thur, Fri, enjoy yummy foods out on the weekend & never feel guilty about them, drink 2-3 L water daily.

These habits is just way of life - they keep me fit & healthy no matter of the season.

2. NUTRITIONAL CHOICES ✔️

🔥 It MATTERS what you eat!

I teach 80/20 lifestyle - eating 80% Whole Foods & 20% yummy foods.

When I eat healthy most of the time I feel motivated, energized, ready to take on my day.

On the weekend I’ll eat out eg. Nandos chicken & chips, ice cream & chocolate - which is completely fine BUT

Let me tell you after I eat “unhealthy” food I feel SUPER LAZY, SUPER SLUGGISH & in cbf mood.

It makes me feel super super super unmotivated. I literally could never go to the gym on a Sunday 😂

It’s important to find what works for you & make choices based on that!

3. ACCOUNTABILITY - Do you have a coach keeping you accountable?

☑️ What motivates you? 🤔

☑️ What are you willing to change to feel more motivated? 🤔

🍔 GET STARTED ✔️https://go.vlatkafit.com/sta-mom

Wearing new puffer vest from Muscle Nation! Use my code VLATKA to save 10% at checkout
👇🏼👇🏼👇🏼
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Did you know you can EAT ANY foods you like to lose weight and feel your best?

V FIT Body Transformations program will teach you how to eat in a calorie deficit and fit 80% whole foods in and 20% yummy soul foods!

Here is one of my favourite recipes I enjoy weekly!

BEEF FAKE-AWAY BURGER

Nutrition Facts (per serving)
ONLY 408 Calories, 15g Fat, 45g Carbs, 25g Protein

Ingredients:
450g sweet potatoes (2 large), cut lengthwise into 1 cm wedges

2 teaspoons olive oil

¼ teaspoon salt, divided

¼ teaspoon ground pepper, divided

340 grams 90%-lean ground beef

1 cup finely chopped fresh button mushrooms

4 reduced-calorie whole-wheat hamburger buns

2 tablespoons light mayonnaise

2 teaspoons Sriracha, divided

2 tablespoons ketchup

4 lettuce leaves

2 Roma tomatoes, sliced

½ cup sliced red onion

Directions:

Preheat oven to 200 C. Coat a large rimmed baking sheet with cooking spray.

Toss sweet potatoes with oil and 1/8 tsp. each salt and pepper in the prepared pan. Bake, turning occasionally, until tender and brown, 20 to 25 minutes.

Meanwhile, combine ground beef, mushrooms, and the remaining 1/8 tsp. each salt and pepper in a medium bowl. Shape the mixture into 4 patties, about 10 cm in diameter.

Preheat grill to medium.

Oil the grill rack. Grill the burgers, covered, turning once, cook for 8 to 10 minutes total. Toast buns on the grill.

Combine mayonnaise and 1 tsp. Sriracha in a small bowl. Combine ketchup and the remaining 1 tsp. Sriracha in another small bowl. Spread the mayonnaise sauce on buns and top with the burgers, lettuce, tomatoes and onion. Serve with the sweet potatoes and the ketchup sauce for dipping.

EAT LIKE THIS & GET STARTED TODAY!
https://go.vlatkafit.com/vfitchallenge

If your on your weight loss journey and you go out for breakfast - what do you order?

A) what you actually want
B ) low calorie version = something you don’t want

Let me tell you why option B isn’t a good option 😀

You lose weight by being in a calorie deficit but you also need to 👉🏼 ENJOY LIFE!

If you go with Option A, you have that yummy burrito you want, you will feel satisfied & happy and you can still make good choices that day to stay in a calorie deficit!

I’m all about balance & enjoying foods I want! Especially on the weekends with my family 😀

❌ It won’t ruin your progress
❌ and you don’t have to feel quilty

If you go with Option B you will most likely be hungry still and not satisfied - so it will be easier to over eat that day because you restricted yourself to start with.

Make sence?

Healthy parents = healthy kids

It’s amazing how much our kids look up to us and copy what we do.

A lot of mums put their kids first and neglect themselves 😌 (and I know it can be so hard) but mums should invest in themselves because their kids NEED and WANT a mum that’s:
👉🏼 full of energy
= more attentive, more alert
👉🏼 healthy & happy
Healthy food = healthy mindset = happy smiles 🙂
👉🏼 confident
In herself and with kids
👉🏼 can run & play
And this is ongoing
👉🏼feeling strong and empowered

Then your kids have an even better mum who feels awesome & projects that extra spark back onto kids & their upbringing ❤️

It’s AMAZING to put yourself first and feel confident, strong, empowered - so your kids can learn how to feel their best too 😀👏🏼

GET STARTED WITH ME - https://go.vlatkafit.com/transformation-session

HOW TO BEAT FATIGUE & STOP FEELING TIRED ALL THE TIME?

When you feel fatigued, you have no energy, to the point that it really affects your life, your mental and emotional state. 😴😌

Feeling tired is also linked to lack of motivation, problems with concentrating, feeling down.

Fatigue is caused by stress, anxiety, poor sleep but what I find more often is - NUTRITION. 🥑🌮🍔

How to BEAT feeling tired? 😴

1. Your diet significantly affects the way you feel! EAT enough nutrients for your age, height, and weight. It’s important to nourish your body with good food ALL day so it can give your body energy & fuel! So many people starve & deprive their body all day then say they are so tired.
2. Maintaining a healthy body weight is essential to overall overall health. If your body is carrying excess weight that can exhaust you. It can put extra strain on your heart which will make you tired.
3. Drink more water - at least 2-3L per day so your body can run at 100%. Being dehydrated leads to lower energy levels & a decreased ability to concentrate.

If you need help to sort out your Nutrition, reduce Stress, Boost Metabolism and you need someone to keep you accountable 👉🏼 GET STARTED WITH ME!

👉🏼 https://go.vlatkafit.com/transformation-session

3 Hacks To stop YO - YO dieting 😍💪🏼

Do you want to stop being confused how to have a great body and ENJOY life & food all at the same time?

After years of yo yo dieting when I used to compete (I would get lean for stage by restricting calories & food then put weight on post show) and after putting on 30kg post baby I finally found the best way to ENJOY food (and I mean ALL food whenever you want) and be in great shape ALL year round! Not just for an occasion or short period of time! 😁

And so now I can share the goods with you starting with these 3 hacks:

1️⃣ hack #1: Calculate how many calories & macros your meant to be eating daily for your 👉🏼 age, height, weight & goals!

WHY this works 👉🏼 When you feed your body properly that’s when you feel at your 100% and you’ll be able to lose weight. Restricting food & calories will NOT do your body any good 😅 A lot of women I talk to are not eating enough carbs / fats / protein daily so they are depriving their body of nutrients which also means = your body is struggling to function.

2️⃣ hack #2: Get rid of toxins, inflammation & excess water out of your body!

WHY this works 👉🏼 You will feel leaner & more energetic when you get rid of stagnant water, inflammation & toxins your body has been holding for years & years! This made a HUGE difference for me!

3️⃣ hack #3: Balance gut health & drink enough water.

WHY this works 👉🏼 When you balance your gut you will be digesting food properly, absorbing nutrients properly & your stomach will feel so LIGHT.

Simple - when your body is working better internally - weight will move EASIER 😍😍😍

Curious, which hack resonated the most with you? Drop a 1, 2 or 3 in the comments below 👇

GET STARTED WITH ME : https://go.vlatkafit.com/transformation-session

MUMS! Is your health your #1 Priority? read below 👇🏼

It’s such a huge responsibility being a parent 😅❤️ I know!!!

This little person who looks like you - copies everything you do, relies on you for everything, you are their go to for safety, care, love. They learn everything from you - your habits, your food choices, your language, your morals, your calmness, your anger. They absorb it all.

It really puts you to the test 😅 and all we ever want to be is the best version of US so we can be a great role model for THEM ❤️

I spent all of last year doing so much personal development as I wanted to be even better version of ME so I can be more calm & present for my little one. I wanted to heal my childhood trauma, get rid of any anger /fear / quilt I had stored in my body from my past experiences.

One thing that kills me that I see daily is mums not taking care of themselves & saying they are putting their kids first (so they neglect themselves) BUT that’s what matters the most. MOM should be #1 priority so they can show their kids they are mentally strong, they are healthy, they can be calm , they can be positive & show their kids they can be loving, confident, healthy, with good manners & good intentions. Plus healthy 😀😀

Sorting out Nutrition & Gut health is so important if you want to feel your best & beat fatigue.

When you have more energy then you can GIVE more of that energy to your kids ❤️

Don’t neglect YOU because that’s the #1 Person your kid looks up to ❤️❤️❤️

THE #1 REASON YOU CAN’T LOSE WEIGHT 🥗🥑🥩🌽👇🏼

Most women I speak to who are trying to lose weight are feeling stuck, fatigued & unmotivated. And they are not losing weight because they are overeating, NO ❌

They can’t lose weight because they are 👉🏼 UNDER EATING!!

You NEED proper nutrition AND enough nutrients to fuel your body so your body can run efficiently and run at 100% 😀

What you eat & how much you eat matters!

If your under eating your putting your body under a lot of stress & starving & depriving every cell in your body 🥲

This will also leave you 👉🏼 fatigued & unmotivated!

Start by NURTURING YOUR BODY ❤️

It’s important to eat ENOUGH calories & macros for your 👉🏼 AGE, height, weight + goals!

This is SO important if you want to improve quality of life & feel amazing! Now and in 10 or 20 years time!

Sadly so many people are just depriving their body & their bodies are struggling to function.

Get stared with me & LEARN how much you should be eating so your body can be happy & SATISFIED 😁😁👏🏼👏🏼

https://go.vlatkafit.com/sta-mom

Each week I celebrate my clients results 😍👏🏼

It makes a huge difference when someone is keeping you accountable weekly & you can get excited sharing how many CM’S you lost that week around: hips, waist, leg, arm!!!

Weekly check ins = CONSISTENCY + MOTIVATION!

1 Major Mistake You Are Making That keeps you at exactly same spot. ❌

Have you been struggling with weight loss & feeling energetic even though you are working towards that exact goal?

Here are the main reasons I see people struggling to achieve weight loss and hurting their progress 👇🏼

❌ Yo - yo dieting : trying to eat less calories 👉🏼 which leads to you starving 👉🏼 then to you overeating & feeling like failure
❌ Stressing & overthinking 👉🏼 high stress hormones & procrastination is only going to stress your body more & and push you further away from your desired results
❌ Thinking you can’t start a fitness program because you don’t have time for exercise 5 days per week so there is no point

INSTEAD 👇🏼

✅ Eat healthy amount of calories throughout the day so you feel happy & satisfied + your nourishing your body
✅ Do things to calm your body (massage, deep slow breaths) and take action. Follow something sustainable that will lower your stress hormones & make you feel at ease
✅ You can lose weight with no exercise! You would be amazed how much your body can change when you start to eat properly, look after your gut health & get rid of toxins 😍💪🏼

Have you been unknowingly sabotaging your results?

Share in the comments! 👇🏼