Viktoria Kancheva

Things to remember 🤍🤍🤍

Lifting weights gets you stronger. 🏋🏽‍♂️
Cardio gets you healthier. 🚴🏽‍♀️

Please, look at exercising, as something you enjoy doing, something to help you be better, fitter and stronger.

NOT as punishment or to burn extra calories, especially now during the festive season.

Yes, they both burn calories and help with fat loss. But there is so much more to it than just adding one 30 min HIIT workout and expecting results. But more on that subject another day.

Move and train for reasons beyond the calories burned. Your relationship with exercise will improve, you will become more consistent and you will start enjoying it more.

𝘈𝘳𝘦 𝘺𝘰𝘶 𝘰𝘯𝘦 𝘰𝘧 𝘵𝘩𝘰𝘴𝘦 𝘱𝘦𝘰𝘱𝘭𝘦 𝘸𝘩𝘰 𝘢𝘳𝘦 𝘸𝘢𝘪𝘵𝘪𝘯𝘨 𝘧𝘰𝘳 𝘵𝘩𝘦 𝟹𝘳𝘥 𝘰𝘧 𝘑𝘢𝘯𝘶𝘢𝘳𝘺 𝘵𝘰 𝘴𝘵𝘢𝘳𝘵 𝘵𝘩𝘦𝘪𝘳 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘫𝘰𝘶𝘳𝘯𝘦𝘺? ⁣
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Well, the thing is you don’t have to wait to start crushing your goals and still enjoy the festive period. ⁣
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Here are 5 things you can work on to get a kick start and be ready to crush your goals in the new year. ⁣
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𝘞𝘰𝘳𝘬 𝘰𝘯 𝘺𝘰𝘶𝘳: ⁣
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𝐒𝐥𝐞𝐞𝐩 𝐚𝐧𝐝 𝐫𝐞𝐜𝐨𝐯𝐞𝐫𝐲:⁣
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Getting 7-8 hours of sleep every night is crucial for a healthy lifestyle;⁣
Create a bedtime regime to help you get to sleep easier⁣
Use apps to wind down and relax, to help with sleep. - My favourite one is Calm but there are many out there⁣
Invest in a light alarm - with days being so short and mornings still dark - having a light alarm can be life-changing, and they only cost £20-30 on amazon.⁣
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𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐢𝐧𝐠 𝐍𝐄𝐀𝐓:⁣
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Many ways you can do this: ⁣
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Take the stairs instead of the lift;⁣
Go for a walk in between meetings / on your lunch break;⁣
Get a standing desk ⁣
Go dancing in the evening.⁣
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𝐇𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧:⁣
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Drink a glass of water upon waking up;⁣
Have a water bottle on your desk so you see it often;⁣
Drink tea - being this cold a nice warm beverage with help with hydration and keeping cosy. ⁣
If you don’t like plain water - use low-calorie cordials - so many out there. ⁣
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𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧: ⁣
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No, I am not saying go on a diet right now. ⁣
But work on your eating habits, like: ⁣
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Add extra veg to your plate; ⁣
Opt for grilled now fried dishes;⁣
Have a salad as a side instead of Mac&cheese etc. ⁣
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𝐓𝐢𝐦𝐞-𝐦𝐚𝐧𝐚𝐠𝐞𝐦𝐞𝐧𝐭: ⁣
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Start scheduling your workouts;⁣
Pre-plan your weeks;⁣
Pre-plan your meals (on a few days a week so you can still enjoy Xmas but also not feel overwhelmed when you have to do it for a whole week).⁣
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𝘓𝘦𝘵 𝘮𝘦 𝘬𝘯𝘰𝘸 𝘪𝘧 𝘺𝘰𝘶 𝘧𝘰𝘶𝘯𝘥 𝘵𝘩𝘪𝘴 𝘩𝘦𝘭𝘱𝘧𝘶𝘭, 𝘢𝘯𝘥 𝘭𝘪𝘬𝘦 𝘢𝘯𝘥 𝘴𝘢𝘷𝘦 𝘰𝘳 𝘴𝘩𝘢𝘳𝘦 𝘸𝘪𝘵𝘩 𝘴𝘰𝘮𝘦𝘰𝘯𝘦 𝘵𝘩𝘢𝘵 𝘮𝘢𝘺 𝘢𝘭𝘴𝘰 𝘧𝘪𝘯𝘥 𝘪𝘵 𝘣𝘦𝘯𝘦𝘧𝘪𝘤𝘪𝘢𝘭.

This is James,

His 4-month transformation wasn’t just about weight loss. Like with all my other clients, it was about:

➡️ Developing the right mindset with training and nutrition;
➡️ Being more confident and appreciating your body;
➡️ Become more knowledgeable about nutrition and macros, and the impact they have, the role they play;
➡️ Not letting obstacles stop you, but instead finding solutions to your problems and how to overcome them.

James has tried many times in the past to change his lifestyle and to lose some weight but without any luck. It was always the same outcome - after a while of not seeing results he would give up. Then after a few months try again and be stuck in the same loop.

We worked closely on educating him about the whole journey;
Showing him that once we have a clear goal it is easier to stay on track, that motivation will always be there.

And the results speak for themselves.
James now feels more confident not only in the gym, about food but in general about his body, his appearance.

And if you too like James are ready to make the change, drop me a DM and let us get to work 🙌🏼

𝐒𝐭𝐚𝐲𝐢𝐧𝐠 𝐨𝐧 𝐭𝐫𝐚𝐜𝐤 𝐰𝐡𝐞𝐧 𝐞𝐚𝐭𝐢𝐧𝐠 𝐨𝐮𝐭. ⁣
𝟼 𝘵𝘪𝘱𝘴 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘺𝘰𝘶 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘶𝘱𝘤𝘰𝘮𝘪𝘯𝘨 𝘴𝘰𝘤𝘪𝘢𝘭 𝘦𝘷𝘦𝘯𝘵𝘴. ⁣
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If you, like me, look at a cake with eyes full of sparks and love social events but hate to miss out, then read the following 6 tips to help you out. ⁣
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𝐂𝐡𝐞𝐜𝐤 𝐭𝐡𝐞 𝐦𝐞𝐧𝐮 𝐨𝐮𝐭 𝐛𝐞𝐟𝐨𝐫𝐞 𝐲𝐨𝐮 𝐠𝐨:⁣
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Most places have their menu online.⁣
This will help you to decide beforehand what will can fit your eating plan.⁣
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𝐘𝐨𝐮 𝐜𝐚𝐧 𝐚𝐥𝐬𝐨 𝐨𝐫𝐝𝐞𝐫 𝐨𝐟𝐟 𝐭𝐡𝐞 𝐦𝐞𝐧𝐮⁣
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Don't be afraid to ask for custom requests. ⁣
Changing from fried to grilled, ⁣
adding extra protein ⁣
Or replacing rice / potatoes with extra veg ⁣
Ask for sauce on the side.⁣
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𝐆𝐞𝐭 𝐚 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐢𝐧⁣
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This is not me saying you have to burn your calories or earn your meal. But that a workout will make you feel better about yourself and give you extra energy.⁣
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𝐒𝐤𝐢𝐩 𝐭𝐡𝐞 𝐬𝐭𝐚𝐫𝐭𝐞𝐫 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐝𝐞𝐬𝐬𝐞𝐫𝐭⁣
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This one is a bit harder but you can avoid both or either one to make sure you stay on track.⁣
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𝐎𝐩𝐭 𝐟𝐨𝐫 𝐥𝐨𝐰𝐞𝐫-𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐝𝐫𝐢𝐧𝐤𝐬⁣
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Whether is replacing Coke with Coke zero or ⁣
The sugary cocktail with Gin & Tonic ⁣
The drinks can quickly add up in extra calories and ruin your hard work⁣
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𝐃𝐨𝐧'𝐭 𝐚𝐫𝐫𝐢𝐯𝐞 𝐡𝐮𝐧𝐠𝐫𝐲⁣
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Arriving hungry in a restaurant is one of the main things to avoid. Having a high protein snack a couple of hours before will ensure you are not too hungry and will help you stay on track.⁣
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This is Kate, another one of my amazing clients I am working with.

We started working together close to 3 months ago.
Kate was and is working long 10-hours shifts
And Kate has a little boy too to look after.

But this did not stop her.
We adjusted her training to be a hybrid and on the days she cannot leave her little boy alone - we would train from home.

The workouts were never 2-3 hours long instead were made to fit around her schedule.

As with all my clients, we looked into understanding nutrition better and how to work it around depending on the meals she had to prepare for her son.

The final thing we wanted to look at was her understanding of the scale fluctuation, knowing that the number may go up or not move, depending on her cycle, instead we focused on the changes we can see in the progress pictures, how her clothes felt, how she felt overall.

Kate did not let a busy schedule, being a mom, or anything stop her.
Instead, she was working hard towards her goal and the results speak for themselves 💙

The harsh truth you don’t want to hear, but you need to:

It is that what you do outside the gym matters more than what you do inside.

…all them box jumps, treadmill sprints, ball slams, and box jumps you’re doing, equal to about 5-10% of the hours each week. They still count, just maybe not as much as you thought

You spend 3-6 hours a week in the gym, a week has 168 hours.

So how do you spend the other 90% of the time?

What you eat, drink matters,

How much do you sleep, what is your recovery?

And most importantly are you active/moving outside the gym?

All those things combined will have a much greater impact on your weight loss journey than just a sweaty gym session.

Pre-planing your meals, scheduling some 10-15 min walks through the day, won’t take much of your time but the benefits will be great.

You can try and train 7 times a week, 2 sessions a day but that won’t make up for the choices you make outside still. The only thing it will do is make you resent training and make you feel extremely tired / exhausted and worst - get you injured.

Let me introduce you to Mia.

Another one of my online clients, who has achieved so much after only a short period of time.

Being very novice to the gym and training did not stop her but instead gave her the drive to keep going and do better.

We found a new love in training and the gym and she was looking forward to each one of her sessions.

Her knowledge was expanding and she was quickly able to start adjusting exercises and know how to switch between them in case one was taken.
Where in the past, she would just stop the workout and go home.

We started looking at her food and nutrition, made better choices. We went from her eating one / two meals - mainly takeouts to cooking at home or opting for a healthier alternative when eating out.

When I coach people, I will never get them to eat boring food or stop them from enjoying social gatherings.
I believe the best “diet” is the one you enjoy and you know you will stick to.

And you, too, like Mia, want to make a positive change in your lifestyle, drop me a DM with the words “Change”.

Hey, I am Vik 🧜🏼‍♀️
And I run Viktoria Kancheva Fitness.


Many of you know me and many won’t yet, so I decided to tell you a bit about myself.

I love fitness and it has been a monumental part of my life, despite the fact I did not start my fitness journey until just a few years back.


I believe we all can change our lifestyle towards a more positive one, whether it is physical or mental, and I am here to help you achieve this.


I know how it feels, how hard and impossible it may seem, as I, too, have been there.


I know how it feels to stress, to feel overwhelmed and unsure where to begin from, how to fit it all in, and how to stick to it in the long run.


And this is the reason why, I want to help you - to eliminate all the stress, the process of figuring it all out and just coach and guide you towards a new positive change. 💙

Massive appreciation post to my client Will, who has managed to achieve this amazing transformation.
Not only in the weight loss but also his lifestyle, his relationship with food.
When I first met Will, he would only eat dinner at 6pm, no other meals because he was scared of gaining weight and yet he did not manage to loose much.
In fact he gained more….
So we slowly started working on this relationship, introduced breakfast - it was our non-negotiable before training and a small meal after.
Then we looked at protein intake and increased that - after not long Will admitted that now despite being in a calorie deficit he feels fuller, more energetic and doesn’t snack or feel bad when he has a cookie / chocolate or pizza because he makes sure it fits his calories.
We also changed his view on the gym / training / rest days.
He went from a cardio bunny to actually loving the gym
From skipping meals because he hasn’t trained this day. To listen to his body and appreciate the rest as this is the time to repair and grow.
Will has been through a lot of ups and downs a busy work schedule but still managed to achieve his dream and I could not be more proud. 💙
And after reading this, if you too are ready to make the same positive change, then drop me a DM with the words “Change”.

Do you have a plan

How do you start your week?
Do you take some time to plan and map out the things you need to do, when it comes to your nutrition and training?

Or do you just wing it? 🤷🏽‍♀️
And hope for the best?

Do you go to the gym with no plan?

If you don’t plan your training, how do you know if you are making progress?

Do you train random days, not allowing the time for proper recovery?

Do you pre-plan your meals or just eat through the day only to find out you have no calories for dinner or overate?

Or don’t even track what you consume, then get discouraged when you can’t see any fat loss progress..


As Antoine de Saint-Exupéry said— 'A goal without a plan is just a wish.'


Not achieving your goals due to lack of organisation and planning could feel stressful and demotivating.


Don’t let that be the reason - spend 5 min a day either in the morning or in the evening planning your day.
10 min spent Sunday night can be enough to plan your whole week.


But if you are struggling and need some more guidance, help or advice - drop me a DM “plan” and I will be more than happy to help you 🤍