Coach V - Fitness

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Coach V - Fitness

It's never too late to get physically and mentally strong. Lift some weight. It might just change your life.

Fitness coach and driver of physical strength to promote a strong life, business and relationships. I am dedicated to helping people live happier and healthier lives and providing businesss and financial opportunites and advice to those looking to do the same.

03/04/2023

1 Likes, 0 Comments - Virginia Czarnocki () on Instagram: " "

21/09/2022

I was recording a workout last night and it was really hot (the temperature was high 80s but felt like 100. There wasn’t a breath of air). Yes I record my workouts outside.

It got to the stage where I was on round 3 of 4 and I thought to myself, I’ll just stop here and I can add the other round on later or even tomorrow.

It got me to thinking about something I say to people al the time and something I hear others advise too.

“Just get started”. If you want to achieve your goals “just get started”.

But it’s not true is it?

It isn’t just about getting started.

What are you going to do with the book you “started” writing or the plan you “started” formulating to get promoted or the little savings pot you started so you could invest?

It’s not about starting. You need to start but more importantly you need to finish. You’ll never get the qualification if you don’t finish the course.

Seth Godin calls it “shipping”. Steven Pressfield talks about this in his books too.

Anyway, I recorded all 4 rounds, blowing out of my backside and covered in sweat.

I finished the video and after dinner, I edited it and uploaded it to Youtube.

It was the uploading to Youtube that made me feel accomplished not finishing the workout because I Shipped….I finished the job. If I had stopped at 3 rounds, even though I had started, I wouldn’t have completed the workout and I wouldn’t have uploaded it to Youtube.

It made me think about the number of things I haven’t finished that I’ve then accused of not working or classed as a failure

20/09/2022

I have a confession…

I walked out of the house this morning and left my bed unmade, the sink full of dirty dishes, the washing machine, dryer and laundry baskets full… and that’s just the half of it

I had a choice though, get in a workout and leave before the traffic or do one of the above tasks (I couldn’t have done them all or I’d never have gotten into the office).

I chose the workout and to leave early and enjoy a fast trip to work.

Am I going to go home and do those jobs….

No…. I want to cook dinner and do some studying for a few course I have on my goals list.

Now here’s the real confession….

I pay a housekeeper.

I pay someone to come in and clean, wash, make my bed, run my errands and walk my dogs

Am I ashamed?

No.

You can’t do everything and if you try, you’ll burn out trying, drop the ball or make make a half assed job of everything else.

Women shame themselves into thinking they need to do everything.

I’ve tried it and my health has suffered snd it’s made me a grumpy 🐮

I’d rather sacrifice fancy clothing and shoes, then sacrifice my help with the housework.

I choose to give up those tasks to focus on my goals.

Does it make me a lesser woman?

In the past I thought it did but not now.

Let go of your shame. Who cares if you can’t do everything 🤷🏼‍♀️

15/09/2022

Fresh off the table…

Seriously… just cooked and eaten 🤣

Planning to start sharing my high protein, low fat, kid friendly cook in under 30 minute recipes….

What more could you want?

Prep…. Stick in the pot….. do your workout….. finish your workout….. eat.

It’s that easy.

Time to sort out my video and photography skills

Quote from my 12 year old when I dished this up

“Wow mummy. This is delicious. It’s just so good”.

Recipe coming….

Easy chicken curry.

High protein weight loss meals doesn’t need to mean protein powder, chunks of grilled meat and you eating a different meal to your family.

We all ate this.

My husband.

My 22 year old son who trains hard.

My 12 year old daughter

And I sent the recipe to my 19 year old daughter who is at university. It will be a quick and easy and relatively (given today’s food costs) cheap meal thst she can cook and eat over a couple of days.

05/09/2022

We kicked off the 12 week program today with a lower body workout.

Great to see one of the club has already made gains. Can’t wait to see the results after the 12 weeks.

Excited to be sharing nutritional tips this week too. Did I tell you that I‘ve started my studies towards a Masters in Clinical Nutrition.

It isn’t too late to join us.

My workouts are over on YouTube and I post everything at

https://www.facebook.com/groups/1350941318414557/?ref=share

01/09/2022

I have a confession……

For my lunch today I had a bag of peanuts, a scoop of protein powder and a kiwi.

Being someone who preaches every day about health and wellness, I should have been sharing what I ate yesterday (check the comments)… because it looks nice.

Truth is though, from a nutritional basis, there isn’t a whole lot of difference between the 2 lunches.

They both had about the same split of protein, carb and fat.

Just because today’s lunch didn’t look perfect doesn’t mean it wasn’t.

I love 🥜 and 🥝

Remember I have a group over on FB where I share my fitness and nutrition tips. Shout if you want in.

28/08/2022

I made chocolate lava cake last night for dinner.

It was delicious.

I also had a glass of wine and a steak.

I didn’t feel one bit guilty about it.

I didn’t get up this morning giving myself a hard time and either saying I’d starve myself today and the other one we usually say

“Oh well I blew it yesterday. I’ll carry on today and start fresh on Monday.” Snd then proceed to eat a pile of crap… because hey, Monday …

No. This morning I’m tucking into bacon, eggs and croissants. Yummy

I’ve seen it my whole life.

Diets start. Diets stop.

Weight is lost. Weight is gained.

Food is deprived. Deprivation equals misery and the longing for the deprivation to be over.

I stopped this vicious cycle when I was about 20.

When I stopped dieting and started nourishing and fueling my body and my head, it all fell into place.

I don’t see this in myself but I see it in my kids when they talk about food choices.

I laugh when my 22 year old son comments that he hadn’t had enough protein.

Join my Facebook community Coach V Fitness - Community

I don’t preach a diet or a methodology. There are a load of ways to reach your destination.

I’ll give you choices. You can choose. You can try and switch until you find out what makes you happy.

We have a 12 week strength training program starting soon .. join us

27/08/2022

Bought a new freezer today…… it’s not for food.

Watch this space….

If you want to see all the wacky doodle things I do to stay ahead of the game, join my community at Coach V Fitness - Community

26/08/2022

Okay. I’ll say it.

I don’t love Nicole’s body or at least I don’t like what it stands for for us aging women.

Muscle - 100%. We need it as we age!

Body image ….. In my opinion she is too lean for her age….

Her age….. what you talking about Czarnocki?

Yes, her age.

It is scientifically shown that as women age, they need a little fat to help protect their bones.

As you hear me saying all the time, bone density reduces as we age. We are more prone to osteoporosis, arthritis… look at your old aunts and grandparents and you’ll see that I’m right. How many of them complain about aches and pains and I bet they are generally slightly stopped and reducing in height.

10/10 to Nicole for the work she put in to getting the muscle. That takes effort and quality nutrition. She probably had to eat a lot to get that muscle.

1/10 for the leanness! You look great Nicole Kidman but as a role model for women over 50, you should have considered the health benefits of leanness v bone health.

Keep a few extra pounds on.

It’s a bu**er and takes a lot of mental strength to know you could see well defined six pack abs but you’re choosing not to for the sake of your bone health.

I’m choosing health over aesthetics as I age. I’m figuring in the long run it will pay off.

If you want to learn more about my journey and join my group where I share workouts and nutrition (I’m studying to be a clinical nutritionist) join my free group at

https://www.facebook.com/groups/1350941318414557/?ref=share

I give it all away free!

25/08/2022

How many times have eaten a chocolate bar or a bag of chips and been mean to yourself?

I know I did it thousands of times.

One bad thing and that was it…. My diet was ruined. I was a bad person.

Truth be told, it doesn’t matter what you eat, a calorie is a calorie.

Your body does not distinguish between 250 cals in a chocolate bar or 250 cals in a salad.

There are people out there who have lost weight eating nothing other than junk food but sticking to their daily calories.

So if you allegedly (using my lawyer head now) f**k up, it’s not the end of the world.

I bet I could compare myself to countless women my age who are vegan or vegetarian, on keto, paleo, weight watchers, Slimming world, atkins, or whatever other diet is out there and I’d be trimmer with less body fat and more muscle and I eat chocolate, chips, pizza (okay no cheese on it because I don’t like cheese) and I like a G&T…

14/08/2022

Join us inside my fitness community at Coach V Fitness - Community

This could be you too!

11/08/2022

Diet is a funny thing. There are so many different strategies that work - vegan, paleo, weight watchers……I believe in picking what works for you.

This is what works for me and always has had and it’s great because I basically eat what I like and my weight stays pretty much the same.

I eat macronutrient food 🥚 🍓 🥕 for most of my meals (80-85%)

Keep my calories aligned with my goal

Eat roughly 1g of protein per pound of body weight so at 135lbs I eat around 135g of protein

I lift weights

I have a protein shake first thing and eat or drink 25g of protein after a workout

I drink at least 2 litres of water a day

I avoid food that upsets my gut

I enjoy things I fancy (today I wanted a bag of Oreo’s with my tea)

I’m in the DMs if you need help.

Or join my Facebook group at Coach V Fitness - Community

11/08/2022

I shared yesterday that one of the ways I keep off the menopausal belly is by eating a protein rich diet.

That doesn’t mean all I eat is protein snd vegetables….

Anything but!

I eat chocolate, cake, chips, fries…

To be honest I eat what I like but it’s all within parameters.

Truth is, if you want to lose weight, you need to know how much to eat.

It’s like filling your car

If you have 100 miles to go, you wouldn’t underfill the tank. Likewise, you wouldn’t fill the tank until the petrol was spilling out.

I eat what I want but it roughly fits within certain macros. I’m not super strict as I don’t mind a few pounds up and down.

To maintain my frame I eat around 135 to 150g of protein a day.

That’s slightly more than 1g of protein per pound of body weight. I’m a fairly constant 135lb on average.

I have no health issues do this works for me.

So how do I fit it in?

Here goes

25g of protein powder in a shaker bottle first thing.

25g at breakfast. 4 egg whites, spinach, oats with flax and h**p seeds, blueberries

30g at lunch - 4 to 6oz if lean protein (chicken, fish, or combo of lean meat and beans)

15 to 20g snack - Greek yoghurt and nuts

30g dinner - 4 to 6oz of lean protein such as chicken or fish or beef

The rest comes from beans, vegetables, nuts and seeds.

If I’m low, I’ll eat a protein bar or have another scoop of pure protein.

That’s just the protein.

I also eat carbs and fat.

So on top of that I’ll have fruit, vegetables, salad snd I always make space for some chocolate.

09/08/2022

I am 5’8” tall

I weigh 135lbs (give or take 3 to 5lbs each day depending on the time of day and the time of the month)

I’m a US size 4/6 or a UK size 8/10.

I eat chocolate, chips, biscuits, steak, fried chicken, rice, pasta, cake, onion rings, noodles, pizza, McDonalds…

I eat what I want but what I eat falls into these macros (approx - I’m currently maintaining my weight and I’ve found this works for me)

Daily

150g of protein
100g of carb
60g of fat

I keep my carbs for day time eating oats for breakfast and today I had pasta for lunch

Getting in that amount of protein means protein shakes and protein rich yoghurt for snack.

Exercise will absolutely change your body shape.

The workouts I give you will build your muscle and muscle burns fat.

But if you really want to change your body shape, you’ll need to change your diet too.

If you join me for the 12 week program, I’ll show you how I do it.

I’m not a figure competitor. I’m not a full time gym person.

I’m just like you! A middle aged woman/mum holding down a desk job, struggling to find time and battling the change of life (and body).

Join me over at Coach V Fitness - Community

Let me help you get fit and change your body shape.

You don’t need to have a menopause belly unless you want one!

My crept up on me. Nothing had changed in my diet or my workouts or my life. My body just started changing.

Everything I did I had to change even cutting back on my exercise.

It was insane.

I’ll be honest and tell you that it got me so down in the dumps that I thought I was losing it. I actually thought I was burning out and falling into a depression.

Now I feel amazing.

I’m fit, full of energy and My belly is flat.

I want to share how I do it with you.

There are so many programs out there that just aren’t sustainable.

It really isn’t difficult.

Join me.

What do you have to lose?

Make the third age, the best age!

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http://virginiaczarnocki.com/

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