What can I expect from this program?
Vlatka’s mission is to help all mums out there feel great about themselves, have a happy and healthy lifestyle and be the best version of themselves. Vlatka has created healthy nutritional plans which are customised to suit your needs and filmed exercise videos for home and gym, which will help you gain confidence, and leave you looking and feeling great. There are recipes, blogs, and support so you can be on the right track to a new you!!
Before you start
You need to talk to your doctor or general practitioner before commencing any new health, fitness or nutrition program. You need to get all clear from the hospital post baby that you are ready to commence training (between 2-3 months post birth). You need to get all clear from physio if you need to strengthen your pelvic floor muscles post viginal birth. You need to get all clear from your doctor if you have had C section. Please do not begin this program unless you have clearance, your safety comes first.
I have an injury, medical condition, am pregnant or breastfeeding. Am I able to start Vlatka’s program?
If you are breastfeeding you can join my program. Make sure you had all clear from the hospital and you have recovered from either viginal birth and pelvic floor, or C section. Don’t rush to start training too soon. Adjust slowly to the intensity of the program and you can cross check with your doctor if they want you to add certain foods or supplements into your diet.
If you’re pregnant, diabetic, have a medical condition, an injury or a physical disability, please consult your doctor or professional healthcare provider before starting Vlatka’s program.
Can I do Vlatka’s program at home?
Yes you can! I filmed full demonstration videos of me training at home only using 2 x 4kg dumbbells or my baby’s weight! You can access my platform anywhere and get exercising!
Can I do Vlatka’s program at the gym?
Yes you can! I have trained at the gym for 10+ years and have worked as a personal trainer. I have developed my signature superset workouts that worked amazing to transform not only my body, but thousands of my clients. You will love my gym training plan!
What if I can’t do some exercises or I find there is too many exercises to start with?
If you find there is too many exercises simply do best you can and as many you can. You will build up strength over time and in few weeks after starting you will be more ready and confident to try more exercises. If you can’t do some exercises or you think they would make you uncomfortable simply skip them. You can maybe try them in future!
What equipment do I need for a home training program?
You only need 2 x 4kg dumbbells!
What do I get when I sign up?
You will get full access to my brand new online platform where you will see lots of delicious recipes, articles, support, training videos for home and for the gym. You will need to fill out a short questionnaire so I can personalise the healthy eating plan for you. You will then get your personalised eating plan with exact food options, measurements and times to eat within 48 hours!
Can I do these plans if I am not a mum or I had kids years ago?
Yes you can! I was a personal trainer for 10+ years and I have followed my plans before I had a baby and now, post baby. My online program is a healthy lifestyle program with a personalised diet plan to suit you and your goals! You can do my plans at any age over 18+ and if you haven’t had kids too!
What if I miss a day or eat badly for a day after I start?
It’s OK we are all humans! I enjoy eating out on the weekends and enjoy yummy meal out with a desert and sometimes even apple cider! If anything it’s a good shock to your body but the secret is to wake up the next day eating healthy and going to exercise! Sweat out all the naughty food you ate, drink plenty of water to flush toxins out and eat healthy food so you can feel good again.
Is this once off payment or monthly subscription?
It’s a once off payment. You won’t be charged monthly!
How can I pay?
You can pay by credit card or by Paypal.
Can I get a refund?
We don’t offer refunds as your personalised healthy eating plan will be done to suit you and your goals, making sure you like what you eat. You will also get instant access to my recipes, articles, help, and full training demonstration videos.
I love snacking. Do you provide lots of options of healthy snacks?
Yes! You will have a full list of healthy snacks approved by me and also a big list of all healthy foods and condiments you can have daily!
Will I have variety in my healthy eating plan?
Yes you will receive 2 healthy eating plans for week 1-4 and week 4-8. Each plan has 5 meals consisting of breakfast, lunch, dinner and 2 snacks. There will be quite a few options for every meal in week 1-4 and then completely different foods and options for week 4-8. Calories will change slightly as well as times you have meals including protein and carbs, and protein and fats. This will shock your body and get you amazing results after 8 weeks!
Can I follow this plan and make given recipes for my family?
Yes, my plans and recipes are great for the whole family as they include healthy foods which will be nourishing for your body! Whole family can enjoy my meals!
Which brand of protein powder should I buy?
You can choose any low carb WPI options on the market or pea/hemp/other plant-based protein if you’re a vegan.
I have a headache: what do I do?
Sometimes when you start a healthy eating plan and exercise plan it’s a big shock to your body. Especially if you have been eating unhealthy and not training regularly. Take it easy, have plenty of water (2-3L per day) and slowly adjust to a new lifestyle. This should pass within days, if not, see your doctor.
How do I join your Facebook support page?
Once you start my plans, you will be able to see a link to my private Facebook page. If you have any problems getting in, email me at [email protected]!
I don’t like to eat some foods! Can I swap?
Yes you can! See my list of healthy foods – protein, fats and carbs + condiments and snacks! You can pick anything from that list!
I don’t have time to cook!
My meals are really easy and straight forward. You can cook a bigger batch of meat / tofu and a batch of rice/ potatoes so you can have lots of meals ready at one time. You can buy vegetables that you don’t need to prepare and have them raw. It’s easy to eat healthy! When you get some time you can try my delicious recipes which are all also quick to make. Us mums don’t have much cooking time, I know!!
Do I really need to drink 2-3 L of water?
Yes please!! Water helps regulate our body temperature, remove toxins and regulate bowel movements. Drinking water also helps prevent muscle cramps, keeps your joints lubricated, and acts as an appetite suppressant! I found drinking 3L of water a day really helped me stay dehydrated and got rid of cellulite!
What if I’m feeling overwhelmed, stressed or anxious?
Take things slowly. Sometimes starting something you are not familiar with can be stressful – just like motherhood!! Feeling stress and anxiety is part of being human, you’re not the only one. If you find you’re feeling really stressed, irritated or anxious, then don’t hesitate to ask for help. There are plenty of people you can reach out to. Speak to your family and friends about how you’re feeling, and see a doctor or a psychologist as soon as possible, or call:
Australia: Lifeline on 13 11 14
UK: Hopeline on 0800 068 4141
USA: National Suicide Prevention Lifeline on 1-800-273-8255
Can I book Vlatka for one on one personal training session?
Vlatka is only available as an online trainer and mentor. She is not available for personal training at the moment.
I am struggling to stay motivated! Help!
Always remember your WHY!! Why you started – do you want to feel good about yourself, do you want to feel great, do you want to fix digestion issues you’ve been having, do you want to stop being bloated, do you want to fit back in your old clothes, do you want to wear nice dresses all summer, do you want to be proud of your body at the beach, do you want to be a great example for your kids? Have your WHY deep in your heart and follow your dreams always! Keep in touch daily on my Instagram and Facebook for more inspiration.