Inflow-Wellness

Inflow-Wellness Keren Slutzkin is the founder of Vital Assurance. She is a highly experienced personal trainer, caterer, and certified holistic Health and Wellness coach.

Keren supports women through personalised strength training, nutrition guidance and lifestyle support — helping you feel strong, energised and in control again. 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.

A fact about weight loss that many women don't realise... 🤍You can't gain a kilo of body fat overnight.After a weekend a...
23/06/2026

A fact about weight loss that many women don't realise... 🤍

You can't gain a kilo of body fat overnight.

After a weekend away, a restaurant meal, or a few days of eating differently, the scales may jump up 📈 But that doesn't automatically mean you've gained body fat.

Often the increase is related to things like:

• More carbohydrates than usual 🍞
• Extra salt 🧂
• Hormonal changes 🔄
• A later meal 🍽️
• Food still being digested
• Changes in hydration 💧

The reality is that it takes a significant calorie surplus over time to gain body fat, just as it takes a consistent calorie deficit over time to lose it.

The same applies when trying to lose weight.

A steady loss of around 0.3–0.5kg per week is often considered realistic and sustainable for many women. Even that usually requires a meaningful reduction in overall calorie intake and consistency over time.

This is why I encourage women not to judge their progress based on a single weigh-in ⚖️

Look at the bigger picture 👀

What you do consistently over weeks and months matters far more than what happens over one meal, one weekend, or one day.

Keep showing up. ✨
Keep focusing on the habits. 🌿

What I eat before strength training 🍌💪A common question is whether you need an ideal pre-workout meal before exercising ...
22/06/2026

What I eat before strength training 🍌💪

A common question is whether you need an ideal pre-workout meal before exercising 🤔

For most women, having something light before training can help support energy levels ⚡, improve performance 🏋️‍♀️, and make the session feel more comfortable 💛. Strength training relies on stored energy (glycogen), so a small snack can help you feel stronger 💪 and more stable during your workout.

Some of my go-to options include:

✔ A banana 🍌
✔ A piece of toast 🍞
✔ Yoghurt with fruit 🍓
✔ Fresh fruit on its own 🍎
✔ Rice cakes with a little peanut butter 🥜
✔ Half a smoothie 🥤

The best choice often depends on the time of day ⏰, how hungry you are, and what sits well in your stomach 😊

❄️ Winter Strength Starter ❄️If you've been thinking about getting stronger, improving your fitness, or getting back int...
21/06/2026

❄️ Winter Strength Starter ❄️

If you've been thinking about getting stronger, improving your fitness, or getting back into a routine, winter can be a great time to start.

You don't need to be fit before you begin.
You don't need to know exactly what to do.
You just need a place to start.

The Winter Strength Starter is designed for women who want personalised support, expert guidance and a welcoming environment to build confidence with strength training.

Choose from:

✔ 3 x 30-minute Personal Training sessions – from $99

✔ 3 x 45-minute Personal Training sessions – from $149

Together we'll focus on building strength, improving movement and helping you feel more confident in your body.

🔥 OFFER VALID UNTIL 30TH JUNE 🔥

✨ ONLY AVAILABLE FOR NEW CLIENTS ✨

Limited places available.

📩 Message me to secure your spot or learn more.

Exercise isn't punishment for what you ate.I think many women start exercising with good intentions, but somewhere along...
21/06/2026

Exercise isn't punishment for what you ate.

I think many women start exercising with good intentions, but somewhere along the way it becomes about burning off dinner, earning dessert, or trying to "make up" for the weekend.

I've been there.

The problem is that when exercise becomes a transaction, we often overlook the reasons it can have such a powerful impact on our lives.

Movement can help you:

✔ Build strength for everyday life
✔ Improve mobility and maintain independence
✔ Feel more confident in your body
✔ Have more energy throughout the day

The calories you burn are only a tiny part of the picture.

The real value comes from what exercise gives back to you long after the workout is finished.

Because feeling strong, capable and confident are the benefits that matter most.

If you're not sure where to begin with strength training, focus on these 3 movement patterns.That's it.You don't need do...
20/06/2026

If you're not sure where to begin with strength training, focus on these 3 movement patterns.

That's it.

You don't need dozens of exercises.
You don't need to spend hours in the gym.
And you definitely don't need to follow complicated workout programs.

Instead, start by building confidence with these foundations:

✅ Squat
Think sitting down and standing up. This helps strengthen your legs, glutes and supports everyday activities.

✅ Hinge
Movements like deadlifts teach you how to safely pick things up from the floor while building strength through your glutes, hamstrings and back.

✅ Push
Exercises such as chest presses or overhead presses help maintain upper-body strength for daily life.

These movement patterns train some of the biggest muscle groups in your body and form the foundation of many effective strength programs.

The goal isn't to do everything.

The goal is to start somewhere.

Build confidence with the basics and let consistency do the rest.

Yay to the weekend! 🎉I'm looking forward to a few simple things this weekend that help me slow down, recharge and feel m...
18/06/2026

Yay to the weekend! 🎉

I'm looking forward to a few simple things this weekend that help me slow down, recharge and feel more like myself.

The little things that help fill my cup.

☕ A quiet morning coffee before the day begins

🚶‍♀️ A walk outside and some fresh air

📚 Getting lost in a good book

❤️ Spending time with friends and the people I care about

✈️ Planning future travel adventures

🏋️‍♀️ Strength training because it helps me feel strong, energised and clear-headed

Life can get busy, so I try to make time for the things that help me recharge and feel more like myself.

This weekend, I'll be making time for a few of these.

Wishing you a wonderful weekend ahead.

Convenience foods aren't "cheating."They're often the reason healthy eating actually happens.Three convenience foods I g...
17/06/2026

Convenience foods aren't "cheating."

They're often the reason healthy eating actually happens.

Three convenience foods I genuinely use:

🥗 Rotisserie chicken
Easy protein for wraps, salads, soups or quick lunches.

🍚 Microwave rice
A simple base for countless meals when time is short. Add protein, vegetables and a sauce and dinner is practically done.

🍓 Pre-cut fruit
Perfect with yoghurt, cereal or a handful of nuts.

Good nutrition can be simple and realistic.

The goal is finding options that help you stay nourished, even on busy days.

If you'd like support building sustainable nutrition habits that fit your lifestyle, visit https://inflow-wellness.com.au/health-coaching/ to learn more

The most underrated health habit? Sleep. 😴It's easy to focus on workouts and nutrition, but sleep influences so much of ...
16/06/2026

The most underrated health habit? Sleep. 😴

It's easy to focus on workouts and nutrition, but sleep influences so much of how we feel each day.

Quality sleep can support:

✓ Recovery from exercise

✓ Energy levels

✓ Mood and stress management

✓ Hunger and food choices

✓ Consistency with healthy habits

One habit that can make a real difference is establishing a regular sleep routine. Going to bed and waking up at similar times each day can help support better quality rest and make healthy habits feel easier to maintain.

You won't always have uninterrupted nights of sleep, and that's okay. But prioritising rest where you can is one of the most powerful things you can do for your overall wellbeing.

Sometimes the basics really are the most important.

5 signs your exercise routine is working 👇Not all progress shows up in the mirror.Sometimes the biggest changes happen i...
15/06/2026

5 signs your exercise routine is working 👇

Not all progress shows up in the mirror.

Sometimes the biggest changes happen in the way you feel day-to-day.

✔️ You're getting stronger

✔️ You recover more easily

✔️ Your energy is more consistent

✔️ Everyday tasks feel easier

✔️ You feel more confident in yourself

After changing how I trained, I realised that these are the things that matter most.

Progress isn't always dramatic.

Often, it's built through small actions repeated over time.

Keep showing up. The changes are happening, even if they don't always feel obvious yet. 💛

I improved my bone health by changing how I trained.Thirteen years ago, I was diagnosed with osteopenia.At the time, mos...
14/06/2026

I improved my bone health by changing how I trained.

Thirteen years ago, I was diagnosed with osteopenia.

At the time, most of my exercise focused on long-distance running, heavy cardio and HIIT training. I enjoyed it, so I assumed I was doing all the right things for my health.

Alongside some strength training, that remained my approach for many years.

About 18 months ago, I decided to change how I trained. I was fearful about making the change because I had exercised this way for so long and wasn't sure if stepping away from heavy cardio and HIIT was the right decision. Despite those fears, I moved away from heavy cardio and HIIT and shifted my focus to heavy strength training three times per week.

Recently, my follow-up bone density scan showed an 11% improvement, which has now corrected my osteopenia.

Everyone's situation is different, and it's important to work with your healthcare team for individual advice. But my experience reinforced something important: supporting bone health isn't just about doing more exercise – it's about choosing the right type of exercise for your body and goals.

For me, changing how I trained became one of the best decisions I made for my bone health.

It's never too early – or too late – to start supporting your future strength. 💛 💛

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Caulfield North, VIC
3161

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