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.

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.

20/10/2025

💪 Are You Hitting Your Protein Goals? Do you know what your protein requirements are?

Most women over 40 are not eating enough protein.

Protein isn’t just for athletes — it’s essential for maintaining strength, energy, and muscle tone, especially as we age.

Not hitting our protein goals may be a contributor to why we struggle with energy, recovery, and body composition.

Protein is key for:
✅ Maintaining muscle and bone strength
✅ Boosting metabolism
✅ Managing hunger and cravings
✅ Supporting hormone balance

Here are some simple whole-food swaps to help you hit your targets (no shakes needed!):
🍳 2 eggs + 2 egg whites = 18 g
🐟 120 g salmon = 25 g
🍗 150 g chicken breast = 42 g
🥣 1 cup Greek yogurt (2%) = 20 g
🧀 1 cup cottage cheese = 28 g
🌿 ½ cup lentils = 9 g
🍚 1 cup quinoa = 8 g

✨ Aim to include a good protein source in every meal to support your metabolism, muscle recovery, and satiety.

✨ This is especially important as we age — your muscles will thank you!

📧 DM me if you need help working out what your daily protein target is!

19/10/2025

💪 Strong. Not bulky.

Strength training doesn’t make women bulky — it makes us capable.
Every rep you do supports your hormones, strengthens your bones, improves posture, and builds the body that carries you confidently through life.

The real transformation isn’t about size — it’s about how you feel:
✨ More energy
✨ Better sleep
✨ Stable mood
✨ Confidence in your clothes

There’s no single way to look “fit.”
For some, it’s feeling powerful during a workout.
For others, it’s being pain-free, balanced, and full of vitality.

Whatever your version of strong looks like — it’s valid, it’s beautiful, and it’s possible.

As women in our 40s, 50s, and beyond, strength becomes our greatest asset.
It’s what keeps us moving with ease, protects our health, and gives us confidence that radiates inside and out.

Lifting weights isn’t about changing who you are — it’s about revealing what’s always been there.
Because the same woman can look different — but feel unstoppable.

💌 Ready to redefine your strength?
Message me “STRONG” and I’ll show you how we make the change stick

15/10/2025

🥗 My new creation tonight — and it was insanely satisfying!

Built on a base of fresh kale and mixed greens, this bowl was bursting with fibre and antioxidants. I added sweet, crisp corn for that perfect crunch and slow-release carbs, plus a mix of creamy avocado and tuna for healthy fats and lean protein. A handful of black beans boosted the protein even more — making this a nutritional powerhouse to support muscle growth and recovery.

✨ High in fibre
✨ Packed with antioxidants
✨ Balanced with healthy fats and complex carbs
✨ Full of protein for strength and energy

Simple, fresh, and seriously delicious — proof that nourishing your body doesn’t mean sacrificing flavour. 💚

14/10/2025

💭 I wish more women knew this…

Before starting strength training, I often hear the same worry:

“Will lifting weights make me bulky?”

Let’s clear this up once and for all. 👇

1️⃣ Women don’t have the hormones to “bulk up.”
As we move through our 40s and 50s, oestrogen and progesterone naturally decline — and with them, the ability to easily build large amounts of muscle. Without high testosterone, it’s physiologically very hard to “bulk.” What strength training actually builds is lean, firm muscle that boosts metabolism, supports bone density, and keeps joints healthy.

2️⃣ You’d have to train and eat like a professional athlete to get big.
Bulking requires years of high-volume lifting and a calorie surplus. For most women juggling careers, families, and life — that’s not reality. Strength training 2–3 times per week, paired with balanced nutrition, builds tone, definition, and strength — not bulk.

3️⃣ The “weights make women bulky” myth is decades out of date.
Strength training is one of the most powerful tools for improving energy, posture, metabolism, and confidence. You’ll notice tighter muscles, better body composition, and a body that feels strong, capable, and resilient. 💪

So if you’ve been avoiding the weights area because of this myth — it’s time to step into my gym and take your power back. ✨

The only thing you’ll gain is strength, tone, and unstoppable confidence.

Send me a DM 💪🏻

12/10/2025

💪 This time, the change sticks!
If you’ve been stuck in a cycle of dieting, restriction, and frustration — it’s time to do things differently.

My new 6-Week Strengthening & Nutrition Program helps you reconnect with your body, rebuild strength, and create sustainable habits that actually last.

This isn’t about quick fixes — it’s about learning how to move, eat, and feel your best with a plan that fits your real life. You’ll get personalised meal plans, twice-weekly PT sessions, and ongoing accountability to keep you motivated every step of the way.

✨ More than $1300 value for just $990 upfront (that’s only $165/week)

I’ll be right beside you — guiding, supporting, and helping you achieve results that finally stick.

📩 Contact Keren@vitalassurance.com.au to secure your spot — and let’s make this the time your change truly lasts!

23/04/2025

Let’s Talk CORTISOL — aka your stress hormone 😮‍💨💥

Ever feel exhausted even after 8 hours of sleep? Struggling to focus or feel like your brain is in a fog? 🧠💤 You’re not alone, and cortisol might be playing a bigger role than you think!

Cortisol is your body’s main stress hormone. It’s supposed to help in short bursts (like when you’re running late and need to hustle), but chronic stress keeps it high — and that’s where trouble starts.

⚠️ For women, high cortisol can show up as:

Fatigue despite sleeping well

Brain fog or poor concentration

Mood swings or irritability

Sugar cravings 🍫

Trouble losing weight (especially around the belly)

But here’s the good news — you can support your body through food and lifestyle.

🍽️ Cortisol-calming foods:

🍒 Cherries – help regulate sleep hormones

🥬 Leafy greens (like spinach) – packed with magnesium, a stress-fighting mineral

🥑 Avocados – healthy fats = happy hormones

🫐 Blueberries – antioxidant-rich stress busters

🐟 Fatty fish - omega 3’s anti inflammatory properties

🍫 Dark Chocolate - flavonoids help reduce production of stress hormones

🍵 Herbal teas (chamomile, ashwagandha, holy basil) – soothing for the nervous system

Your body wants to feel good. Sometimes it just needs a little help and including some of these wholesome, yet delicious foods in your diet can help you feel your best self 💛

20/04/2025

To all the beautiful women out there, this post might resonate with you. 🌸🌸

It seems as though every conversation I am having at the moment is around peri-menopause / menopause, weight gain and the difficulty in losing weight.

Strategies that used to work in the past are no longer working, and the frustration is building, so I wanted to address one of the techniques that continues to be popular, but isn't creating the desired effects...... Intermittent fasting

Although IF is one of the easier weight loss methods to introduce, it’s not always ideal for women going through hormonal changes. Here’s why:

🧠 Your body is more sensitive to stress right now.
Skipping meals can actually increase cortisol (your stress hormone), which can make symptoms like anxiety, poor sleep, and fatigue even worse.

🍽️ Your metabolism is shifting.
During perimenopause and menopause, your body needs stable, consistent nourishment to support hormone balance and energy; fasting may do the opposite.

💤 It can mess with your sleep.
Many women report that fasting makes it harder to fall or stay asleep. And let’s be honest—sleep is already a struggle at this stage!

💪 Muscle matters.
Losing muscle mass is common with age, and fasting without enough protein and calories can speed that up.

What your body needed in your 30s may not serve you in your 40s or 50s. Gentle, consistent eating habits often work better for hormone balance and long-term health.

👉 Curious what eating for your hormones could look like instead? Drop a ❤️ or DM me to chat about what works best for your body.

14/04/2025

Best decision I made for my health was getting back into the gym.

Strength training isn’t just for bodybuilders and athletes - it’s one of the MOST POWERFUL things you can do for your body as you age 🏋️‍♀️✨

Think:
💜 Boosted metabolism (the more muscle you have the greater your fat burning engine)
💜 Stronger bones
💜 Better balance
💜 More energy
💜 Confidence that radiates 💥

It’s about living strong, feeling amazing, and staying independent long-term.

If you’ve been wanting to start (or get back into) a strength routine but don’t know where to begin - I’ve got you. I work 1-on-1 with women to create personalized, doable programs that actually fit your lifestyle 🧡.

DM me if you’re ready to get stronger from the inside out 💭

Let’s build that strength - together.

07/04/2025

My new favourite salad.

Rocket
Cauliflower
Chickpeas
Feta
Slivered almonds

Olive oil and lemon dressing 😋😋😋😋

17/03/2025

Change in weather calls for a change in direction for lunch.

Zucchini soup with a Spinach and Parmesan Savoury muffin.

03/03/2025

Hi friends,

I’m a passionate Personal Trainer and Health Coach dedicated to helping women feel their best, inside and out! 💪🏻 🍎💖.

Whether you’re looking to boost your energy, get stronger, embrace a healthier lifestyle or just feel more confident in your own skin, I’m here to guide and support you every step of the way.

I specialise in creating personalised fitness plans that work for you, - because every woman’s journey is unique. Together, we’ll build habits that bring you joy, strength and balance 🌟

Let’s work together to achieve your goals and make your health a priority. Ready to feel amazing? Drop me a message and let’s get started 🙌

Address

Caulfield North, VIC
3161

Website

https://vitalassurance.com.au/product/fast-filling-and-super-tasty-meal-plan

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