Inflow-Wellness

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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.

15/10/2026

The emotional side of menopause doesn’t always get talked about enough. 🤎

We hear plenty about hot flushes, night sweats and changes in body shape. But what about the emotional changes that can come with this stage of life?

Feeling overwhelmed by things that never used to bother you.

Losing patience more easily, even with the people you love.

Feeling anxious for no obvious reason.

Struggling with confidence, motivation or simply not feeling quite like yourself.

And perhaps one of the hardest parts is wondering, “Why am I feeling like this?”

Hormonal fluctuations during perimenopause and menopause can influence mood, sleep and emotional wellbeing. And when you add the demands of work, family, relationships and everything else that comes with midlife, it’s understandable that some days feel harder than others.

But here’s something worth remembering.

You don’t have to push through every difficult day or expect yourself to function at the same level all the time.

Sometimes looking after yourself means adjusting your expectations.

It might mean:

* Choosing a walk instead of a demanding workout.
* Making time for strength training because it helps you feel capable and confident.
* Prioritising sleep rather than squeezing in another task.
* Talking about how you’re feeling instead of keeping everything to yourself.
* Recognising when you need some additional support.

Movement, nourishing food and good daily habits can all play a valuable role in supporting your wellbeing. But they’re not a solution to everything, and you shouldn’t feel that you have to manage it all on your own.

Menopause isn’t just about the physical changes. It’s also about navigating how you feel along the way.

And perhaps this stage of life is an opportunity to start giving your own wellbeing the same attention you’ve spent years giving everyone else’s.

💬 Does this resonate with you? I’d love to hear your thoughts.

13/10/2026

YOU CAN’T BUILD STRENGTH BY CONSTANTLY EATING LESS. 🌿

For years, many of us have been taught that eating less is the answer.

Less food. Fewer calories. Skipping meals. Longer periods without eating.

But what if, particularly as we move through our 40s, 50s and beyond, our bodies actually need MORE of the right things?

More nourishment. More strength. More support.

Building muscle, maintaining strong bones and supporting a healthy metabolism all require adequate nutrition.

When you’re consistently under-fuelling your body, you’re making it harder to recover from exercise, build and maintain muscle, and support long-term bone health.

And during perimenopause and menopause, when changes in hormones can affect muscle mass, bone density and where we store body fat, nourishing your body becomes even more important.

So instead of always focusing on eating LESS, I want you to think about eating MORE.

🌿 MORE protein — to support muscle repair, growth and strength.

🥦 MORE vegetables and fruit — for fibre, vitamins, minerals and antioxidants.

🥑 MORE nutrient-dense foods — including healthy fats, wholegrains and calcium-rich foods to support your bones and overall health.

🍽️ MORE balanced, satisfying meals — to fuel your training, support recovery and keep you energised throughout the day.

💪 MORE focus on getting stronger — rather than simply trying to make the number on the scales smaller.

This doesn’t mean eating endlessly or ignoring your individual energy needs.

It means recognising that your body needs enough fuel to do the things you’re asking of it.

You can’t expect to build strength, support your bones and feel your best while constantly depriving your body of what it needs.

Your body doesn’t just need you to move more. It needs you to nourish it well.

And sometimes, the most positive change you can make isn’t about what you take away from your diet.

It’s about what you start adding in. 🤎

At Inflow-Wellness, my approach brings strength training and practical nutrition together to help women build strength, confidence and healthier habits for the long term.

If you’d like support, check out my website to explore the different programmes I offer and find the one that suits you best.

11/10/2026

TRAIN FOR THE LIFE YOU WANT 💙

Not just for how you want to look.

For the holidays where you want to walk all day without feeling exhausted.

For carrying the shopping bags without struggling.

For getting up off the floor with ease.

For keeping up with your kids, your grandkids, or simply the pace of your own busy life.

For travelling, exploring, gardening, playing and saying yes to the things you enjoy.

And for feeling confident that your body can keep up with you as you get older.

Because strength training isn’t just about building muscle. It’s about building a body that supports the life you want to live.

As we move through our 40s, 50s and beyond, maintaining muscle, supporting bone health, improving balance and staying mobile become increasingly important.

And the good news? You don’t need to spend hours in the gym or push yourself to exhaustion to make a difference.

You just need to start where you are, build strength gradually and stay consistent.

Whether you’re new to strength training, returning after a break or wanting to feel stronger as you age, it’s never too late to start.

The goal isn’t just to be strong in the gym. It’s to be strong for life. 💙

At Inflow-Wellness, I help women build strength and confidence through personalised 1:1 training in my private studio.

💬 What’s something you want to keep doing comfortably and confidently for years to come?

10/10/2026

A little hello from me! 👋

I’m Keren, the face behind inflow-wellness.

For those who are new here, I thought I’d take a moment to introduce myself and share a little about what I do.

With over 25 years of experience in health and wellbeing, and a background in physiotherapy, personal training, Pilates and nutrition, my passion is helping women feel stronger, healthier and more confident in themselves.

I know that as we move through different stages of life, our bodies change, our priorities shift and finding time to look after ourselves isn’t always easy.

Whether you’re navigating menopause, returning to exercise after a break, managing an injury or simply wanting to feel stronger and healthier, I’m here to help.

I work with women in my private Caulfield studio, where there’s no pressure, no judgement and no expectation that you need to be fit before you start.

Just personalised guidance, encouragement and a genuine interest in helping you feel your best.

Because looking after your health should make life better, not more complicated. 💙

If you’d like to learn more about the services I offer, have a look at my website. And if you have any questions or would like to have a chat, I’d love to hear from you.

🌐 www.inflow-wellness.com.au

07/10/2026

“I need to get a bit fitter before I start personal training.”

If you’ve ever thought this, you’re definitely not alone.

Maybe you feel like you need to lose a little weight first.
Build up your fitness.
Get a bit stronger.
Or simply feel less self-conscious before walking into a gym or working with a trainer.

But here’s the thing…

You don’t need to get fit before you start.

That’s what the training is for.

Personal training isn’t about turning up already fit or trying to keep up with someone else.

It should start with where you are now and build from there — with exercises, weights and progressions that are appropriate for you.

My private studio is quiet, welcoming and completely 1:1. No crowded gym floor. No pressure to perform. Just personalised training designed to help you become stronger and more confident over time.

Your starting point doesn’t need to change before you begin.

It’s exactly where we begin.

I currently have a few 1:1 personal training spots available. If you’ve been thinking about starting but haven’t felt quite ready, send me a message and we can have a chat.

06/10/2026

“I want to be toned — how many reps should I do?” 💪

It’s a question I hear all the time.

But “toning” isn’t about finding a magic rep range. If you want more definition, you need to build muscle — and that means progressively challenging it.

Here’s what I recommend:

1. Use lower reps for your bigger lifts
Think squats, deadlifts, presses and rows. Aim for around 6–10 reps, using a weight that makes those final reps challenging.

2. Use higher reps for smaller exercises
For lateral raises, curls, tricep work and glute kickbacks, 10–15 reps works well. The last few should still feel tough.

3. Don’t stop at 12 just because the program says 12
If you finish 12 reps and could comfortably do another 8, it’s probably time to increase the weight.

4. Progress your training
Once you can complete the top of your rep range with good form, increase the weight. Your reps may initially drop — perhaps from 10 back to 6–7. That’s okay. Build your reps back up, then increase the weight again.

5. Rest according to the exercise
For heavier, bigger lifts, allow around 2–3 minutes between sets. For smaller accessory exercises, around 60–90 seconds is usually enough. You don’t need to rush — strength training doesn’t need to feel like cardio to be effective.

6. Write it down
Track your exercise, weight, reps and sets. If you don’t know what you lifted last time, it’s much harder to progressively overload. Your training log helps you see when you’re ready to add a rep or increase the weight.

For women in our 40s, 50s and beyond, strength training isn’t just about looking “toned”. It’s about building muscle, supporting our bones and staying strong for the years ahead.

Don’t just chase the burn. Train to get stronger. 💪

05/10/2026

Convenience food can still be nutritious.

You don’t need to cook every meal from scratch to eat well.

Some weeks are busy. Some nights you’re tired. And sometimes you just need food on the table quickly.

That’s where a few smart convenience foods can make healthy eating much easier:

🍗 Rotisserie chicken
🥦 Frozen vegetables
🍚 Microwave rice or grains
🫘 Canned beans, lentils or chickpeas
🥣 Greek yoghurt
🥗 Pre-cut salads and vegetables
🐟 Tinned tuna or salmon
🥚 Boiled eggs

Put a few together and you can have a balanced meal with protein, vegetables, fibre and carbohydrates in minutes.

Healthy eating doesn’t have to mean more cooking, more preparation or more time.

Sometimes making the nutritious choice easier is exactly what makes it sustainable.

04/10/2026

If you’ve been diagnosed with osteopenia, you may be wondering: “Is it still safe for me to lift weights?”

Osteopenia means your bone density is lower than average, but not low enough to be classified as osteoporosis. It can be an early sign that your bones need more support—but it doesn’t mean you should avoid exercise or strength training.

In fact, strength and weight-bearing exercise can play an important role in supporting bone health. You may have been told to “do more weight-bearing exercise,” but what does that actually look like?

Training with me would focus on:

✓ Getting you confident lifting weights
✓ Building strength progressively—not just exercising for the sake of it
✓ Improving balance and stability
✓ Supporting your bones with the right nutrition
✓ Creating a program you can actually continue long term

An osteopenia diagnosis isn’t a reason to become more cautious with your body.

It’s a reason to start building strength for the years ahead.

My 12-Week Strong Bones & Strength Program is designed specifically for women who want a clear, personalised approach to getting stronger and supporting their bone health.

🌿 1:1 coaching in my private Caulfield studio.

Find out more:
inflow-wellness.com.au/personal-training/

01/10/2026

The number on the scale isn’t telling you the whole story.

You can weigh exactly the same — and have a very different body.

When you build muscle and reduce body fat, your shape, strength and how your clothes fit can change without a dramatic change on the scale.

You could be building more strength, carrying less body fat, having more energy and feeling better in your body — even if the number on the scale barely changes.

This is especially worth remembering through your 40s and beyond, when maintaining muscle becomes increasingly important.

So instead of letting one number define your progress, pay attention to the changes that actually matter:

• Are you getting stronger?
• Are you carrying less body fat?
• Do your clothes fit differently?
• Do you have more energy?
• Are you maintaining or building muscle?
• Do you feel better in your body?

Progress isn’t always lighter. Sometimes it’s stronger, leaner and more energetic.

30/09/2026

There’s a difference between exercising and training with a plan.

Exercise gets you moving — and that’s always worthwhile.

But if you want to get stronger, build muscle, support your bones and actually see progress, having a plan matters.

It means knowing:
• what exercises to do
• how much weight to use
• when to increase it
• and how it all fits together

A structured plan helps you get the best outcomes from the time and effort you’re putting in.

You don’t need to train harder. You need to train with purpose and progression.

If you’re ready to stop guessing and start strength training with a plan specifically tailored for you to achieve your goals and meet your needs, I have a small number of 1:1 PT spaces available in my private Caulfield studio.

DM me “STRENGTH” to find out more.

Address

Caulfield North, VIC
3161

Website

https://www.inflow-wellness.com.au/

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