Vital Assurance

Stop 🛑 - stop waiting for the right time, the right moment, the right everything.

There is NO ‘right time’ except the moment you decide to start! Just start NOW! No one will do it for you but we can do it together.

DM me 👊😊

A common mistake I see so many women make is thinking that they are adding enough protein to their meals and that it is enough to keep them going.

For example, adding 2 eggs is only 12g of protein (keep this is mind for breakfast!!) or 1 small tin of tuna is only 19g of protein…. not enough!

For lasting energy and fullness, you really want closer to 30g of protein in each meal!

Here is an example of how I’ve built my protein in this lunch:
1 small tin tuna 19g PLUS
1 small tin black beans 5g PLUS
25g feta 3g PLUS
Avo and veggies 7g
🟰 34g PROTEIN

Don’t be afraid to build on your meals to reach your protein target!

LADIES….. I want to touch briefly on the topic of peri-menopause and menopause.

The most common struggle women have from the beginning of this stage is an almost immediate gain in fat around the stomach and a decrease in muscle mass.

This can affect our self confidence, emotional wellbeing and our quality of life leaving us feeling helpless and just giving up with no point in trying to make changes.

Would you change your way of thinking of I told you studies have concluded that exercise training is effective in improving body composition by increasing muscle mass and decreasing fat mass REGARDLESS of your age?

Aerobic exercise is beneficial for fat loss and resistance exercise is beneficial for muscle gain, therefore, the combination of both promotes overall health in all women. WIN WIN

So, if you want to maintain a healthy body composition as you go through this stage (and for the rest of your life) maintaining your muscle health and aerobic fitness are the first things you have to address!!!

Changing your body composition requires a change in your mindset and a change in the action you take.

Send me a DM and let’s see how we can make those changes together.

Best part of leg day 🦵🏋️‍♀️ is the post workout refuel 🤪

Using Helgas higher protein bread to get some carbs and protein for efficient muscle recovery.

Finishing up the weekend at the newly opened Il Mercato Centrale Melbourne

Lots of good wine 🍷 and food 🥐🥩🧀🍦

I love tuna as a versatile option for lunch, but a small tin (18g protein), which is what we all go for, just isn’t enough protein for your meal.

We should be hitting closer to 30g of protein in our meals to utilize all the amazing benefits of protein such as muscle growth, repair and regeneration but most importantly, satiety!!! This will keep you going until your next meal / snack.

Here are some quick and easy suggestions for pairing your tuna to increase the protein:
- High protein bread (as per picture below Alpine Breads)
- High protein cottage cheese
- Eggs
- Tub of high protein yoghurt

Give it a try and notice any changes you might feel with your hunger.

Truth….. to achieve fat loss changes HAVE to be made.

Some are happy with smaller portions of the foods they usually eat, eg white pasta, whereas others are happy to change it up, try new things and potentially get more bang for their buck!

That’s me 🙋‍♀️

With a craving for pasta for lunch, I made some quick swaps and created a satisfying and delicious meal for about 1/2 the calories.

50g pasta ➡️ 100g slendier edamame pasta
1-2 tlb Cream / pesto ➡️ 2 tlb light ricotta

I added some veg and smoked trout and yielded a big bowl of yum, yum, yum 🤤 !!!

A little sacrifice can go a very long way.

Lunch in a heartbeat.

I speak to a lot of my clients and one of the meals they struggle with is taking the time out to prep lunch so they either skip the meal all together or grab a few snacks on the run.

They then wonder why around 3/4pm they are so ravenous that they eat anything in sight. Hello, hunger hormones 🤦‍♀️

I’m a big believer in not skipping meals, but I also understand that time is of the essence so here’s a little inspo for a very quick meal that will keep you satisfied but most importantly will keep your hunger in check.

Stir fry bag of Woolworths Asian style veggies with a splash of sweet chilli and soy sauce.
Top with an omelette (I like to add spring onions to mine)
+/- microwave rice

It can be as easy as that! 😋

Follow me Vital Assurance on FB and IG for all your nutrition and exercise tips

Don’t let 2024 pass by without you hitting those exercise goals!

Time’s passing by, I mean we are already in September 😱, and carving out that time for yourself always gets pushed to the bottom of the priority list.

Do yourself a favour and make that commitment towards your self care and investing in yourself.

In just one 30 minute session, we can already make a difference.

All it takes is just one DM to book your session.

It has been a long time between posts with lots going on between Pilates and Personal Training, but I am back on deck 😊

In all the craziness I squeezed in a little creativity for Toby’s 16th birthday yesterday 🥳!

I am bursting with excitement to share with you my new adventure!!!!!

I have expanded my love for Pilates and become a Partner at S3 Studio, an allied health studio offering small group reformer Pilates classes (max. 8 people per class).

For all your one-on-one Pilates / Personal Training needs, Vital Assurance has you covered. For all your group reformer Pilates exercise needs, s3 studio has you covered 🙌

So what are you waiting for? Click on the link below to take advantage of our.
Winter Super Special 😄

Promotion valid until midnight 31st May 2024

https://clients.mindbodyonline.com/appshell/shuttle/classic/ws?studioid=5725472&stype=43&prodid=100059

How many times have you asked….

Why am I not losing weight, I really don’t eat that much???

Have you ever thought that for that exact reason your body can’t lose weight 🤔?

This may shock you, but for the average female adult, a healthy amount of calories to consume per day ranges from 1800 to 2400. That’s a substantial amount of food.

The picture below is my lunch from today (whilst enjoying the little bit of nice, warm, sunny weather we are going to have in Melbourne over the next few months 🥺) and it’s about 650 calories!!!

Yep, you read correctly. It includes rice, corn, potatoes, spinach, mushroom, zucchini, and tuna! 650 calories rich in nutritients.

Now, I wouldn’t expect you to eat a substantial
meal like that but when you think about the meals you are putting together, how calorie dense and filling are those meals?

The key to weight loss is 💯 a calorie deficit but too often we are told that for this to happen we need to follow a 1200 calorie deficit diet.

Really 😱? 1200 calories, who wouldn’t be starving on these few calories?!? Which is exactly why our body goes into starvation mode and clings onto the calories we do consume (potentially storing them as fat) in order to continue to have the energy for our body’s basic functions.

Then when this doesn’t work we try and reduce the calories even more and increase the exercise (energy expenditure), so our body cries out even more slowing down our metabolism and ceasing any weight loss at all 😫!

The weight loss merry go round continues.

Weight loss is very specific to each individual. Activity, metabolism, age, sleep, stress and lifestyle all have an impact. It’s not a one box fits all situation.

It’s also not a quick process. The key to losing weight is doing it in a healthy manner in order to sustain the loss and not damage your body in the process.

Having the right guidance and support is imperative in this process. There are small tweaks and changes to ensure that you are progressing in the right direction to achieve your goal and surprisingly it may not all be food and exercise related.

So if you’re feeling like your journey is all doom and gloom, know that you are not alone with these thoughts, but there are definitely changes that can happen. Believe me when I say that I have walked in your shoes too!

Don’t continue to dwell on it. Change is around the corner. Please reach out. I’ll be happy to answer any questions you may have and help you along your journey. 💕

With the colder days, come more warming meals.

Today I prepared a thick, creamy leek, cauliflower and broccoli soup (with the addition of a couple of potatoes for that added creaminess!!!).

However, that in itself is not enough for a meal and some extra protein is definitely needed!
Hummus and Zaatar bread made for a beautiful lite and tasty addition 😋

Such a quick, easy meal to throw together.

Fun times in the gym today with an inner thigh and oblique sizzle 🔥

Are you looking for a low impact but high intensity workout that will give you a range of benefits?

Then I have the answer for you…. PILATES!

Overtime you will experience;
👉 increased body strength and muscle tone
👉 improved posture & flexibility
👉 reduced stress, and
👉 enjoyment of exercise 🙌

DM me to book in for your 1-on-1 session to start your physical transformation!
(Physio rebates may apply)

P.S you will also find those core muscles us PT’s keep rambling on about 🤣

Basketball 🏀 season has begun and a pre-game fuel is needed.

Under this delicious layer of melted cheese is a combination of nutritional goodness…. Protein pasta mixed in with veggies and mixed beans.

I’ve done my part in prepping my boy for a good game!! 🙏👦

Colder weather means more warming ingredients in my poke bowls.

I went vegetarian today. Sometimes my body craves non animal based protein (good to give the digestion a little bit of a rest) and these meals can be just as filling.

A base of brown rice, lentils and mushrooms which I pan fried in some garlic infused oil. Topped with roast potatoes (also in garlic infused oil), honey-soy tofu, avo and some fresh veg.

Warming, nourishing and including all food groups to keep me satisfied!

Eating well doesn’t have to be complicated, but it can be extremely overwhelming if you’re confused by what you should and shouldn’t eat especially with all the ‘internet guidance’ out there.

If you’re looking to find a new and sustainable way of living to improve your health and nutrition
then send me a DM and let me see how I can assist you!

With over 20 years in the industry and a personal
journey, together we can meet your goals!

In good health
Keren x

💫SPECIAL OFFER💫

Have you considered trying Pilates…..

BUT are intimidated to go to one of the fast-paced, group classes where you receive limited support and guidance?

OR been scared off because you don’t think you will know what to do and end up injuring yourself?

Then, I have the answer for you 👉

My 1-on-1 sessions are run by a Physiotherapist and are specifically tailored to you ensuring that you perform the exercises confidently and with the correct technique.

For the next 5 days, Vital Assurance is offering a special discount of 20% for the upfront purchase of 3 x 45min classes.

Contact me for more details but be quick as the offer expires at midnight on Sunday 31st March!!!

Please note, this special is valid for new clients only and health rebates may be applicable.

Bringing the rainbow 🌈 to sunny Sunday lunches with friends 💜❤️🧡💛💚

Does anyone else get as excited as me to eat breakfast?!?! 🤣

Smoothie bowl for champs…. Awesome for post exercise recovery

Banana
Chia seeds
Cacao
Oats
Chocolate protein powder
Coconut milk
Topped with Berries and granola

Absolutely delicious 🤤

Poke Bowls are my fav 😋. So fresh and delicious.

Here’s some inspo for the next time you entertain.

To all the mummies out there, let me ask… have you avoided exercising whilst pregnant 🤰 due to the fear of not knowing what you should and shouldn’t do?

This is such a common fear and the reason why many women give up being active whilst pregnant.

However, under the correct guidance and following the appropriate guidelines, exercise is extremely important to continue doing whilst pregnant. It is not dangerous for your baby 👶and there is evidence that active women are less likely to experience problems in later pregnancy and during labour.

Pilates is one of the best exercises to choose whilst pregnant. It continues to focuse on improving your fitness, strength, core and balance whilst not putting much strain on your joints.

With the simple addition of the wedge cushion (see photo #2) and slight modifications you can continue exercising safely during the duration of your pregnancy.

With over 20 years of experience as a Physiotherapist, Pilates instructor and Personal Trainer, you can be confident that you will be guided safely and appropriately in our sessions, where I will be providing you with one-on-one attention.

Send me a DM and we can discuss further the best course of activity for you.

A simple trick to elevate your salad….. Add some roasted veggies!

Today’s combo; zucchini, capsicum, fennel and red onion.

P.S extra tip….. Caramelising them adds a delicious sweetness 😋

That’s a wrap.

Lots of fun, food and drinks celebrating Nate’s special 18th birthday! 🥳 🎂🍾🥂

Light, refreshing dinner for a hot, steamy summer night!

Fresh Pico de gallo and bean quesadillas