In life, it’s easy to lose ourselves and lose track of our health. When we finally decide to wake up and take care of ourselves, we may find that we’ve strayed too far. This isn’t just about losing weight; it’s v emotional highs and lows, a testament to Vijune finding the Will Power within herself to make a change and discovering ways to master the complex world of work-life balance. Imagine stepping onto a scale and seeing a number that just doesn’t seem right. A year into a demanding job in hospitality, working 50-55 hours a week without a routine for proper mealtimes, or being in an environment where you’re constantly stressed, can take its toll. Vijune is now a personal trainer based in the city of London, focusing on helping professional women get in shape and make lifestyle changes, just as she did. Her focus is on helping women understand the importance of strength training and how it can reenergise their lives, confidence, and energy.
About Vijune
Working in hospitality can be challenging, often characterised by uncertain working hours and limited time for self-care. She noticed a gradual weight gain as her clothes began to fit more snugly; her jeans tightened to the point where she had to unbutton them when sitting down or after eating, and she moved up a dress size. During this period, she was in denial about her weight gain, refusing to accept it until she decided to step on the scale. That’s when she realised, she had reached 65kg, a significant increase from her usual 55kg, after less than a year of working.
At that moment, feeling shocked and overwhelmed, she tearfully reached out to her boyfriend, half-convinced her scale was wrong. He suggested she work with a personal trainer to help her get back into shape. This marked the beginning of her journey to truly understand nutrition and exercise. In the initial stages of her training, the personal trainer advised her to focus on exercise and make small dietary adjustments. By cutting out snacks and making minor lifestyle changes, such as walking and cycling to work, with this she she successfully lost 5kg in a month.
As I was really getting into going to the gym guess what the COVID-19 pandemic happened, during this period Vijune was faced with a new challenge of finding ways to keep fit, she began running. 4 times a week, doing 5k run and also doing online boxing sessions. During this period, she started experimenting with fasting and calorie deficits— she took her calories down to 1,200 calories on rest days and 1,400 on active days. Vijune says “My approach wasn’t perfect; I aimed for quick weight loss rather than health, but it was a learning curve”.
After the pandemic, she Eventually shifted her focus towards building muscle and gaining strength. Now, she weights a healthier 60kg of lean muscle mass, thanks to a more structured and informed workout regimen. Vijune says “Through all this, I’ve learned the importance of self-acceptance and the dangers of comparison. My journey is mine alone, marked by ups and downs, but always moving towards a healthier, stronger me. This story isn’t just about weight loss; it’s about gaining a deeper understanding of health, fitness, and well-being”.
During lockdown
After two years of strength training
Vijune’s nutrition
Vijune says cooking at home has become a joy, it allows her to explore different cuisines without strict dietary restrictions. She focus on balancing proteins, carbs, vegetables, and healthy fats, without obsessing over calorie counting. She says her meals are varied, aiming for nutritional balance rather than following rigid diets.
Example:
Breakfast
- Yogurt with fruits honey nuts
- Avocado on toast/eggs
Lunch
- Chicken noodles
- Beef Tacos, chicken pasta
Snack
- Rice cake with Hummus
- Baked oat meal
Dinner
- Beef Enchalodos
- Chicken rice veg
Vijune’s Training program
5-6 days a week, with a main focus on strength, building lean muscle and conditioning.
- Before attempting any of these exercises, ensure you have a coach demonstrate how to perform them correctly.
- Never sacrifice technique for the sake of lifting heavier weights.
- Remember to warm up and mobilise before participating in any of these workouts.
Monday quads & shoulders
| Sets | Reps | |
|---|---|---|
| Squats | 5 | 5 |
| Leg extension | 4 | 8 |
| Pendulum squat | 3 | 8 |
| Overhead press | 3 | 8 |
| Db Shoulder press | 3 | 8 |
| Cable later raise | 3 | 8 |
Tuesday back/bicep
| Sets | Reps | |
|---|---|---|
| Pull ups | 3 | 3 |
| Lat pulldown | 3 | 8 |
| Close grip Seat cable row | 3 | 10 |
| Cable Single arm row | 3 | 10 |
| Cable bicep curl | 3 | 10 |
| Db bicep curl | 3 | 10 |
Wednesday glutes /chest
| Sets | Reps | |
|---|---|---|
| Heavy Smith machine Hip thrust | 4 | 6 |
| Rdl | 4 | 8 |
| Elevated Bulgarian squat | 3 | 8 |
| Bench press | 3 | 6 |
| Db Incline chest press | 3 | 8 |
| Tricep dips | 3 | 6 |
Friday glutes /back
| Sets | Reps | |
|---|---|---|
| Squat | 4 | 6 |
| Front Foot elevated Lunge | 3 | 8 |
| Walking Lunges | 3 | 20 |
| Close grip Pull ups | 3 | 8 |
| Bent over row | 3 | 8 |
| Single arm pull down | 3 | 10 |
| Cable bicep curl | 3 | 10 |
Vijune’s journey from feeling overwhelmed by her health to becoming a personal trainer highlights the power of taking control of one’s life. Through determination, lifestyle changes, and embracing strength training, she not only transformed her body but also her outlook on life. Her story is a simple yet powerful reminder that it’s possible to find balance, regain confidence, and achieve a healthier, happier self. Vijune’s experience shows us that with the right mindset and actions, overcoming challenges and achieving personal goals is within reach for everyone.
Instagram: @vijune.fitness
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