Personal Trainer Online & Nutrition Coach

Unlock Your Potential 🚀

Personal Online Trainer &

Healthy Habits/Nutrition Coach

Viktoria Monchenko

9+

Years of experience!

200+

Satisfied clients!

5 ⭐

On Google reviews!

Hi, I’m Viktoria…

Are you a woman over 30 tired of dieting and still struggling with weight loss? I help women like you break free from that cycle by focusing on building healthy habits that last.

True fitness isn’t just about weight loss—it’s about taking care of your body, mind, and emotions. I’ll help you create habits that support a balanced, healthy lifestyle without extreme diets or intense workouts.

I understand the challenges of juggling life, work, and family, and I’m here to guide you towards lasting, realistic change. Let’s build the habits that make you feel strong, confident, and energized every day.

What clients say

Services

Fitness Coaching

1:1 online personal training sessions tailored to your genetics, fitness level, and preferences.

Nutrition Coaching

We will identify the nutrition habits holding you back and develop a plan to guide you toward a healthier life.

Habit Coaching

Learn to build lasting habits that promote a healthy lifestyle and keep you on track to success!

Follow me on Instagram:

viktoria_monchenko

💻 Live 1:1 online training/ consultations 🇬🇧🇷🇺
🔥 I’ll help you create a lifestyle that keeps you fit on “autopilot”
⬇️ Book FREE session

9 Things I’d Do to Lose Weight After 30 ⬆️#p

9 Things I’d Do to Lose Weight After 30 ⬆️#personaltrainerprague #fitnesscoachonline #onlinefitnesscoach #nutritioncoach #nutritioncoachforwomen #personaltraineronline

6 Ingredients to diversify your salad: – Blueberr

6 Ingredients to diversify your salad:

- Blueberries
- Cashews
- Nori
- Roasted mushrooms
- Quinoa
- Sun-dried tomatoes

Try it ☺️

#nutritionist #nutritioncoachingforwomen #nutritioncoachonline #nutritionprague #weightlosscoach #weightlosstip

Instagram post 18036750629560583

Instagram post 18036750629560583

What to Do After Overeating It happens! Life is s

What to Do After Overeating

It happens! Life is stressful, and sometimes, we turn to food for comfort. The key is to move on without letting it turn into a habit.

1️⃣ Don’t stress about it. Guilt can lead to more overeating. Let it go.
2️⃣ Get back to your normal meals. No skipping or starving—just eat as usual.
3️⃣ Eat lighter if needed. More salads, but stick to your routine.
4️⃣ Drink plenty of water.
5️⃣ Follow the rule: “Never break your routine for two days in a row.”

Remember, most eating struggles come from the mind. They stem from stress and the inability to manage it—but the good news is, you can change your response to stress.

Instagram post 18107483497475490

Instagram post 18107483497475490

White or Whole : Which Bread to Choose to Stay in

White or Whole : Which Bread to Choose to Stay in Shape?

We’ve all heard that black bread is healthier than white, so many people start buying whole-grain bread. But does it really matter?

Here’s the truth: if you’re picking the “lesser evil,” black bread is only slightly better—like how milk chocolate is “better” than white chocolate 🤷🏻‍♀️ You get the idea.

Even if you find the healthiest whole-grain bread with lots of seeds, both white and whole-grain bread will end up as fat on your thighs. That fat will not turn into something healthy 🤦🏻‍♀️

Just to remind you, bread means anything made from flour, like:
* Pasta
* Tortillas
* Croissants
* Cookies
* Crackers
You get it, right?

Do we need bread for health? Nope, ZERO benefits 👎

Do you have to stop eating bread to stay in shape? Not really. It’s all about moderation. One slice of toast a day with a healthy diet won’t harm your body. But if you eat bread + a cookie + a candy + some salami every day, you won’t get the body you want, sorry 🤷🏻‍♀️

So, just keep it in moderation. And if you struggle, book a consultation with me—I’ll help. See you!

Your Coach, Vika

Instagram post 18346847548198003

Instagram post 18346847548198003

In the very best “restaurant” ❤️

In the very best “restaurant” ❤️

If you want to build a house, you need to start wi

If you want to build a house, you need to start with the foundation. Sure, you can try starting with the roof, but the roof won’t just float in the air.

The same goes for weight loss—there’s a "foundation" that you absolutely need. Without it, you won’t see results, even on the most "super-duper" diet. It comes down to just three very simple things that most people ignore, and these are the first things I always address in personal coaching:

1️⃣ Drink water—at least 1.5–2 liters. Not tea, not coffee, not soup, not any other "liquid," but pure water. Without this, you won’t manage. I’ve heard arguments like, "The body will extract water from food." Well, by that logic, you could stop breathing and hope your body absorbs oxygen through the skin if it really needs to.’

2️⃣ Get enough sleep Regular 7–8 hours of sleep, preferably at the same time every day. Lack of sleep causes crazy hunger—that’s hormones at work. And in a "battle" with hormones, you will always lose, 💯. By the way, physiologically, women need about an hour more sleep than men.

3️⃣ Eat at consistent times —eating the same number of meals at roughly the same time each day. Why is this so important? Imagine if you got paid sometimes five times a month, sometimes once every six months, and always in unpredictable amounts. How would you feel? Stress, panic, anxiety, right? That’s exactly what happens to your body.

Bottom line: You cannot skip these three points and expect to be in great shape and feel good. No chance!

Instagram post 17855682690331713

Instagram post 17855682690331713

‘5-minute action’ approach 🔥 When we decid

‘5-minute action’ approach 🔥

When we decide to start living a healthier lifestyle, we often fall into the «all or nothing» trap: we begin training five times a week and quickly burn out, we eliminate all sweets from our diet at once and then go crazy from hunger... and give up.

Coaching offers a more productive approach: take small daily steps toward your goal 👍🏻 And these steps shouldn’t take, at least as you tell yourself, more than 5minutes.

Try this:
1️⃣ Want to move more? Don’t force yourself to run-just take a 5-minute walk. Just 5 minutes!
2️⃣ Want to eat healthier? Spend 5 minutes finding one healthy recipe on YouTube.
3️⃣ Want to drink more water? Take 5 minutes to find and order a cool water bottle that you’ll enjoy having on your desk and actually want to use.

Why this works:
✅ Action creates motivation. Once you start, you’ll likely keep going. A 5-minute walk often turns into 15.
✅ Starting is the hardest part. Even ordering a water bottle makes you feel like you’ve taken a step forward. This creates a sense of accomplishment, and when we feel good about ourselves, it’s easier to keep going.
✅ Small actions create less internal resistance but have a cumulative effect. Finding one healthy recipe doesn’t seem like a big deal. But imagine doing this for 20 days. Suddenly, you have a full menu of healthy meals.
And trust me, you won’t even notice how it happened.

Just start small, and progress will follow.
Good luck!

❌ Never Do Ab Crunches Like This!

❌ Never Do Ab Crunches Like This!

How a Healthy Routine Can Help You in Hard Times 💫

If you ever searched YouTube for “How to survive difficult times,” you probably noticed that successful people say the same things: clean your diet, exercise, and meditate. These are must-haves. But why?

1️⃣ When life is hard, we lose control. But we need to feel in control. If you control yourself, it helps you stay strong.
2️⃣ In stress, you need energy and a clear mind to solve problems. Junk food, sugar, and alcohol make you weak. Would you expect a car to drive with no fuel?
3️⃣ Exercise removes stress and clears your mind. That’s why many successful people train every day.
4️⃣ The best part? It is easier to solve problems when you feel fit and strong, not when you think “And on top of everything, I’m fat too.”

Personally, I’ve always looked my best during the darkest times in my life. Because I know that a good routine can save you ❗️

Why am I writing this? Because healthy habits are not just for “losing weight.” They work for you in life. With one key condition: first, you build this lifestyle, and then it starts paying off.

Why Celebrity Fitness Advice Doesn’t Work for Yo

Why Celebrity Fitness Advice Doesn’t Work for You?

Let’s imagine a famous person, “X,” lost 20 kg in just one month before their new tour and now looks amazing, like a god or goddess 🔥

In an interview, they said something like this: “During this month, I followed a keto diet and did intermittent fasting. I woke up at 5 a.m. to do cardio on an empty stomach, then had a lymphatic massage. At 7 p.m., I went to Pilates, and by 9 p.m., I was in bed to recover and control my hunger.”

You think, “If it worked for them, it will work for me too!” 💯 But waking up at 5 a.m. is too early, and going to bed at 9 p.m. is impossible. Two workouts a day? That’s too much. So, you decide to try just the keto diet and intermittent fasting. After four days on keto, you feel bad and want chocolate. No problem, you think, I’ll just do intermittent fasting. But intermittent fasting means no cappuccino during fasting hours, and you can’t give up your cappuccino, right? 🤷🏻‍♀️

Do you see the problem? Their advice doesn’t work because you (and I) can’t live the way they do. They get results because they are ready to sacrifice everything. They would even miss their child’s birthday if they had pilates at 7 p.m.

Most people aren’t ready for this. That’s why they won’t get the same results so fast. But you can get good results over a longer time if you are honest about your abilities, set realistic goals, and choose workouts and diets that fit your life. This is totally possible! 💫

15 Min Body Weight HIIT Workout 💥

15 Min Body Weight HIIT Workout 💥

It’s Not About Willpower ✅ A couple of days a

It’s Not About Willpower ✅

A couple of days ago, during a habit coaching session, my client said:“To change my eating habits, I need willpower, but I just don’t have enough right now to stop eating sweets in the morning.”

Here’s the interesting part—it’s not about willpower.

1️⃣ No one can “live on willpower.”
Willpower works for a month, maybe two, or three. That’s why people usually quit diets or stop going to the gym after that time.
If you haven’t quit, it’s because you’ve either built a habit or developed discipline. And discipline, at its core, is just another habit—a habit of sticking to a plan.

2️⃣ Where you think you lack willpower, it might actually be a habit holding you back.

For instance, the struggle to give up sugar is often solved by simply going to bed on time. When you’re tired, your body increases hunger hormones, and you can’t fight that—you’ll eat. This is a mechanism shaped by millions of years of evolution. Even willpower can’t beat it.

3️⃣ Good news: both “good” and “bad” habits are built the same way.

If you’ve already formed a habit of going to bed late, you can form a habit of going to bed earlier. If you always have cake for breakfast, you can start having an omelet instead.

The only time you really need willpower is when you decide to make the change. After that, habits take over. Think of brushing your teeth—you’ve done it for years without needing willpower.

Your coach, Vika

Instagram post 18209603254294770

Instagram post 18209603254294770

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Instagram post 18068202349739836

Why Meal Plans Don’t Work Long-Term 🤷🏻‍♀️
Buying a meal plan is often the first step when you want to get in shape. But does it work for the long term?

To lose weight, you need important habits and skills, like:
✅ Knowing the difference between emotional and physical hunger.
✅ Cooking healthy meals and choosing better options at restaurants.
✅ Planning your grocery shopping.
✅ Drinking enough water and sleeping well to control hunger.

Why Meal Plans Are Not Enough
👎 You don’t know why certain foods are on the plan or how to change them.
👎 You don’t know what to eat at events or restaurants.
👎 If your schedule changes, you don’t know how to adapt.
👎 The menu gets boring, and you don’t know how to add variety.
👎 You wait to finish the plan so you can go back to old habits.

Meal plans can help for a short time, but most people go back to their old routines and regain the weight 😥
Good habits and skills, however, stay with you and keep improving your results.

I help clients build these habits during coaching sessions 🚀 If you need help, book a free call (link in BIO) to learn more. See you!

5 Knee Friendly Glute Exercises 👍🏻

5 Knee Friendly Glute Exercises 👍🏻

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Ready to start your journey? Reach out today, and letʼs make your goals a reality together!

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