Vital Assurance

Vital Assurance Keren is a passionate mum and foodie and uses this as inspiration to help other mums and their families live healthier, happier lives.

Keren Slutzkin is the founder of Vital Assurance. She is a highly experienced personal trainer, caterer, and certified holistic Health and Wellness coach. She specialises in working with other mums and dads to make permanent, positive changes in their lives. She is Melbourne based and is a mother of 2 teenage boys. She works with mums that are overwhelmed with conflicting information around health, don't enjoy being in the kitchen, and need some additional guidance in making better decisions around their health and food choices. She is really passionate about helping women live healthier lives through fitness and lifestyle choices. With compassion and empathy, we work together to achieve your goals.

Women are constantly told to take up less space — eat less, weigh less, be smaller, quieter, “more disciplined.”But here...
07/12/2025

Women are constantly told to take up less space — eat less, weigh less, be smaller, quieter, “more disciplined.”
But here’s the truth:

Your worth isn’t measured in kilograms.
Your power isn’t found in restriction.
And your progress isn’t defined by how little you can consume.

It’s time to stop shrinking…
And start strengthening.

Start feeding your body.
Start fuelling your energy.
Start building muscle, confidence, and resilience.
Start taking up the space you deserve — unapologetically.

Because the goal isn’t to become less.
It’s to become more you — stronger, healthier, and more capable than you’ve ever been.

The One Nutrition Shift Women 35+ Often MissAs women move into their late 30s, 40s and 50s, nutrition needs change — esp...
01/12/2025

The One Nutrition Shift Women 35+ Often Miss

As women move into their late 30s, 40s and 50s, nutrition needs change — especially when it comes to protein and fibre.

Most women are unintentionally under-eating both.
And when these two are low, it becomes almost impossible to:
• manage hunger
• stabilise energy
• build muscle
• support hormone health
• reduce inflammation
• lose body fat
• feel strong in training

Here’s the good news: you don’t need a perfect diet.
You just need enough of the right building blocks.

✔ Aim for protein at every meal 🍳🍗

Lean meats, tofu, Greek yoghurt (¼ cup is fine), eggs, legumes.

✔ Add fibre daily

Greens, berries, chia seeds, quinoa, whole vegetables. 🍓🫐🥑🥬🥦

✔ Keep it simple

Small, sustainable changes make the biggest impact for women 35+.

If you need guidance with what and how much to eat, my 6-Week Strength & Nutrition Program gives you a personalised plan and weekly accountability — designed specifically for women who want lasting results.

Send me a DM with the word NUTRITION and I’ll send you the details.

⭐ Why Women 35+ MUST Train Their MusclesAs women move into their mid-30s, 40s, and beyond, your body starts to change — ...
22/11/2025

⭐ Why Women 35+ MUST Train Their Muscles

As women move into their mid-30s, 40s, and beyond, your body starts to change — hormonally, metabolically, and physically.
And one of the most powerful things you can do to support your long-term health is simple:

Train. Your. Muscles.

This isn’t about becoming “bulky.”
It’s about staying strong, capable, and confident through every season of life.

🌿 Why Strength Training Is Essential After 35

1️⃣ You naturally lose muscle every year

From around 35–40, women begin losing 3–8% of muscle mass per decade.
Without strength training, this accelerates — leading to weakness, fatigue, slowed metabolism, and easier weight gain.

2️⃣ It protects your bones

Strength training increases bone density and reduces risk of osteoporosis, joint pain, and injuries — especially during perimenopause and menopause.

3️⃣ Your metabolism depends on it

Muscle is metabolically active.
More muscle = more energy burned at rest = better long-term fat loss and body composition.

4️⃣ It supports your hormones

Strength training improves insulin sensitivity, mood regulation, stress response, and overall hormonal balance.

5️⃣ It builds inner and outer confidence

Women who train feel stronger — mentally and physically.
It shifts how you move, how you show up, and how you see yourself.

👉 Your Action Step for This Week

Choose ONE simple starting point:

2 strength sessions this week (20–30 minutes is enough)

Increase weight slightly on an exercise you already do

Focus on the basics: squat, hinge, push, pull, carry

Try progressive overload: add 1–2 reps or 1–2 kg

Consistency beats intensity — always.

💚 Ready to feel stronger, energised, and more in control?

My 6-Week Strength & Nutrition Program is designed specifically for women 35+ who want:

✨ More strength
✨ Better energy
✨ Fat loss that actually lasts
✨ A clear training plan
✨ Personalised meal guidance
✨ Accountability that keeps you going

You don’t have to do this alone — I’ll guide you every step of the way.

📩 Contact Me:

keren@vitalassurance.com.au

Let’s make the next 6 weeks the start of your strongest chapter yet. 💪💚

If you want to start making a real, lasting change — focus on ONE thing: building one small, repeatable habit.Not the bi...
18/11/2025

If you want to start making a real, lasting change — focus on ONE thing: building one small, repeatable habit.

Not the biggest habit.
Not the hardest.
Just the one you can do consistently, even on your busiest days.

⭐ Why this works

Big changes don’t come from motivation — they come from momentum.
A tiny, doable action done daily rewires your brain, builds confidence, and makes the next habit easier.

⭐ What this looks like in real life

Choose ONE:

A 10-minute walk every morning

Adding protein to every meal

Drinking a glass of water before coffee

Doing 5 minutes of stretching

Prepping one healthy snack

Going to bed 15 minutes earlier

It’s not about perfection.
It’s about creating a habit that says, “I’m someone who shows up for myself.”

Master that one habit → add another → that’s how transformation starts.

If you want, I can help you choose the BEST first habit for your specific goals.

✨ Don’t Neglect Your Health This Holiday SeasonThe holidays are full of joy, connection, and well-deserved downtime… But...
16/11/2025

✨ Don’t Neglect Your Health This Holiday Season

The holidays are full of joy, connection, and well-deserved downtime… But they can also be a time when exercise and nutrition slip to the bottom of the list.

Here’s the truth:
You don’t need to be “perfect” during this season — you just need to stay intentional.
Small, consistent choices now will keep you feeling energised, balanced, and confident well into the new year.

💡 A quick workout > no workout.
Even 15–20 minutes keeps your routine alive.

💡 A balanced plate doesn’t mean missing out.
Enjoy the festive foods — just add some protein, colour, and hydration.

💡 Movement is a gift to your future self.
You’ll handle stress better, sleep better, and feel more grounded.

I see so many clients tell me, “I’ll start fresh in January.”
But the ones who feel their BEST in the new year are the ones who stay connected to their routines even in small ways throughout December.

You don’t have to choose between enjoying the holidays and honouring your health — you can do both.

Your body, your energy, and your mindset will thank you for it. 💚

💪 Motivation vs ConsistencyYou don’t need to feel motivated every day.In fact, the people who achieve lasting change rar...
09/11/2025

💪 Motivation vs Consistency

You don’t need to feel motivated every day.
In fact, the people who achieve lasting change rarely do.

Motivation is what gets you started —
but it’s consistency that keeps you going.

When you show up even when you don’t “feel like it”…
When you make the small, simple choices — a walk instead of scrolling, preparing a balanced meal instead of grabbing something quick — that’s where real transformation happens.

✨ One of my clients, a mum of 2 young children who worked part-time, used to find it difficult to prioritise herself and her workouts when life got busy. We focused on doing something small — 20 minutes, two times a week. Within a few months, she wasn’t just stronger physically; her mindset completely shifted. The routine became non-negotiable — part of who she is.

You don’t have to be perfect. You just have to keep showing up.

💡 Takeaway:
Start small. Stay consistent. Let the results build themselves.

📩 Need help finding your rhythm?
Contact keren@vitalassurance.com.au to learn how my 6-Week Strength & Nutrition Program helps you build habits that last.

Your body doesn’t just need more work — it needs better recovery. 🌙You can be doing everything right with food and train...
04/11/2025

Your body doesn’t just need more work — it needs better recovery. 🌙

You can be doing everything right with food and training — but if your recovery is poor, results stall.

Stress and sleep are two of the most overlooked factors when it comes to fat loss, muscle recovery, and overall wellbeing.

When stress levels are high or sleep is short, your body produces more cortisol — a hormone that can make fat loss harder, increase cravings, and leave you feeling constantly fatigued.

💤 You can’t out-train or out-diet poor recovery.
Your body needs time to reset, repair, and rebalance.

✨ Here are 3 simple ways to reduce cortisol and improve recovery:

🌙 Create a calm evening routine — avoid screens 30 minutes before bed and wind down with soft lighting or herbal tea.

🚶‍♀️ Take an evening walk — gentle movement helps lower cortisol and supports better sleep quality.

🥑 Include magnesium-rich foods like avocado, leafy greens, dark chocolate, and nuts — they help relax your nervous system and muscles.

Remember — progress doesn’t just come from pushing harder.
It comes from allowing your body to recover better.

💪 Train smart. Eat well. Rest deeply.
That’s how lasting change happens.

📩 For personalised guidance on balancing training, nutrition, and recovery — contact keren@vitalassurance.com.au |

The missing piece in your nutrition might not be protein — it’s fibre.We talk so much about carbs, fats, and protein… bu...
04/11/2025

The missing piece in your nutrition might not be protein — it’s fibre.

We talk so much about carbs, fats, and protein… but rarely about fibre — even though it’s one of the biggest game changers for energy, fat loss, and overall health.

💡 Fibre is your gut’s best friend — and your body’s quiet powerhouse.
It supports digestion, keeps you full for longer, balances blood sugar, and helps your metabolism work efficiently.

When your gut is happy 😃 , everything else — from your hormones to your energy — works better.

✨ If you’re focusing on fat loss or improved performance, fibre is your foundation.

✅ Choose these fibre-rich, nutrient-dense foods:

Vegetables (especially leafy greens and cruciferous ones)

Lentils, beans, and chickpeas

Berries, apples, and pears

Wholegrains like oats, quinoa, and brown rice

🚫 Limit these low-value carbs:

White bread, pastries, sugary cereals, and juices — they give you quick energy but no nourishment.

Because when nutrition works from the inside out, your results last — and your energy follows.

💪 Exercise builds strength. Nutrition sustains it.

📩 Find your balance with Vital Assurance
Contact: keren@vitalassurance.com.au |

🥔 Carbs aren’t the problem — the type of carbs might be.There’s a lot of hype around protein right now — and yes, it’s e...
30/10/2025

🥔 Carbs aren’t the problem — the type of carbs might be.

There’s a lot of hype around protein right now — and yes, it’s essential — but carbs still seem to get a bad rap.

The truth? Carbohydrates are your body’s main fuel source, especially if you’re exercising. They give you energy to perform, recover, and stay consistent — the real key to fat loss and strength.

🚫 The carbs that cause issues:

Processed snack foods

Sugary cereals

Pastries, soft drinks, and refined white bread

These offer little nutritional value and cause quick spikes (and crashes) in energy and appetite.

✅ The carbs that fuel performance and results:

Sweet potato, pumpkin, oats, and brown rice

Quinoa, lentils, beans

Wholegrain bread, fruits, and vegetables

These provide fibre, vitamins, and stable energy — helping your body train better, recover faster, and burn fat more efficiently.

💡 Remember: Nutrition drives weight and fat loss.
Exercise complements it — not the other way around.

When you fuel your body right, your workouts become more effective, your recovery improves, and your results finally last.

📩 Need help building a plan that works for you? DM me or email keren@vitalassurance.com.au to learn how to eat for your goals — without restriction or confusion

29/10/2025

💪 You don’t have to be perfect. You just have to start.

Every rep you do is progress — even on the days you don’t feel like it.

Because real strength doesn’t come from perfection… it comes from showing up.

When you commit to moving your body, you’re building confidence, resilience, and a foundation that will last long beyond the gym.

✨ Train with me and you’ll learn how to:
🏋️‍♀️ Train with purpose using progressive overload
🧘‍♀️ Balance recovery and performance
💬 Stay accountable with ongoing support

It’s time to stop waiting for the “perfect” moment — and just begin.

📩 Contact via DM or email keren@vitalassurance.com.au
Let’s build your strength, one rep at a time

💪 Where Nutrition Meets Strength — and Lasting Change Begins!If you’ve ever felt frustrated by doing “all the right thin...
26/10/2025

💪 Where Nutrition Meets Strength — and Lasting Change Begins!

If you’ve ever felt frustrated by doing “all the right things” but not seeing results — it’s time to try a different approach.

My 6-Week Nutrition & Strength Training Program is designed to help you find the balance between nourishing your body and building lasting strength. This is about progress, not perfection — and it’s tailored to you.

✨ Here’s what’s included:

Personalised meal plan to support your goals and preferences

Twice-weekly PT sessions focused on strength, confidence, and form!

Ongoing accountability and guidance to help you stay consistent

This isn’t about restriction or quick fixes — it’s about finding balance between movement and nutrition so you can feel strong, energised, and confident every day. Together, we’ll make this the time your change truly sticks.

📩 Contact me today: keren@vitalassurance.com.au

Let’s get started on your transformation journey. 🌿

💬 “Stop letting the scale call the shots.”I used to jump on the scales every single morning — letting that one number de...
21/10/2025

💬 “Stop letting the scale call the shots.”

I used to jump on the scales every single morning — letting that one number decide how I felt about myself for the rest of the day.
If it went down, I felt proud.
If it went up, my mood plummeted.

But here’s what I learned… the scale doesn’t tell the full story.

If you’re only watching that number, you might be missing the real signs of progress — and even sabotaging your results.

Change comes in so many different forms:
✨ Your body composition shifting as you build lean muscle
✨ Feeling stronger and more capable in your workouts
✨ Clothes fitting better and posture improving
✨ Energy, confidence, and self-belief growing

The scale can’t measure those things.
So step back and remember — progress isn’t defined by a number. It’s defined by how you feel, how you move, and how consistently you show up for yourself.

Because when you stop letting the scale call the shots, that’s when the real transformation begins. 💪

🌿 If you’re ready to shift your focus from the number on the scale to how strong, confident, and energised you feel — I’d love to help you get started.

📩 Send me a DM or reach out at keren@vitalassurance.com.au and let’s make your change one that truly sticks.

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Caulfield North, VIC
3161

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