Contact info for Personal Trainer&Nutrition Coach in Prague -

When in Doubt, choose change!

I’d love to help!

Feel free to message me and book a free session/consultation.

📩 viktoria.fitcoach@gmail.com

📞 +420 730 969 855

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

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!

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