VAULT Personal Training

The number on the scale doesn’t tell the full story. You can lose weight by losing water or muscle - not just body fat.
 
👉 At VAULT, we focus on improving your body composition, not just reducing your weight. With personalized training and regular body scan assessments, we track what truly matters.

 Real progress isn’t about weighing less - it’s about becoming stronger, healthier, and fitter.

📍 VAULT | Zürich
📞 +41 48 78 337 73 77
✉️ [email protected]

Everyone is looking for the fastest way to lose fat. 🔥
The truth? It’s usually the smallest daily habits that make the biggest difference.

Here are 8 simple changes that can help you get there. 👇

🥩 1. Prioritize protein.
Protein keeps you fuller for longer, helps preserve muscle during a calorie deficit, and supports recovery.
🚶 2. Walk after meals.
A short 10–15 minute walk can improve blood sugar control, aid digestion, and increase your daily energy expenditure.
🥤 3. Stop drinking your calories.
Soft drinks, juices, and sugary coffees add up quickly without keeping you satisfied.
🏋️ 4. Lift weights.
The goal isn’t just to burn calories - it’s to maintain muscle, which helps support your metabolism while losing fat.
😴 5. Sleep 7–9 hours.
Poor sleep increases hunger hormones, cravings, and makes it much harder to stick to your nutrition plan.
🥗 6. Build your meals around whole foods.
Foods rich in protein, fibre, and minimally processed ingredients help you stay satisfied with fewer calories.
🍽 7. Slow down when you eat.
Eating too quickly makes it easier to overeat before your brain has time to register fullness.
📈 8. Stay consistent - not perfect.
One meal won’t make or break your progress. The habits you repeat every day are what truly determine your results.

❌ Fat loss isn’t about finding a magic trick.

It’s about creating habits you can maintain for months - not just days.

💙 At VAULT, we help you build a strategy that fits your lifestyle, so your results last long after the motivation fades.

📍 VAULT | Zürich
📞 +41 48 78 337 73 77
✉️ [email protected]

Trying to lose fat but always feeling hungry?

The solution isn’t to stop snacking - it’s to choose snacks that keep you full without adding hundreds of unnecessary calories.
Here are 10 snacks that can help you stay on track:

🥣 Greek yoghurt – high in protein and great for keeping you satisfied.
🥚 Hard-boiled eggs – a simple, protein-rich snack that keeps hunger under control.
🍓 Berries – naturally sweet, low in calories, and packed with fiber.
🥒 Cucumber & carrots with hummus – crunchy, filling, and a great source of nutrients.
🧀 Cottage cheese – high in protein and perfect for a quick snack.
🍿 Air-popped popcorn – high in volume, surprisingly low in calories.
🫛 Edamame – rich in protein and fiber to help you stay full longer.
🍎 Apple with a small portion of peanut butter – a balanced combination of fiber and healthy fats.
🍗 Turkey slices – lean protein that’s easy to prepare and convenient on the go.
🥛 A protein shake or protein pudding – a practical option when you’re short on time.

💡 The best snack isn’t the one with the fewest calories - it’s the one that helps you stay consistent with your nutrition.

At VAULT, we don’t believe in cutting out the foods you enjoy. We help our clients build a nutrition plan that’s realistic, sustainable, and tailored to their lifestyle.

📩 Want a nutrition strategy that actually fits your life? We’d love to help.
📍 VAULT | Zürich
📞 +41 48 78 337 73 77
✉️ [email protected]

Many people believe that reaching their fitness goals comes down to being more motivated or disciplined. But motivation naturally comes and goes, and relying on willpower alone makes consistency difficult to maintain.
 
Most people don’t lack discipline. They lack a system that makes healthy choices easier, realistic, and sustainable.

Without the right structure, it’s easy to skip workouts when work gets busy, lose momentum after a few weeks, or stop progressing because your plan no longer matches your needs, schedule, or lifestyle.
 
💪 Long-term results come from building the right system.
 
Clear goals, a personalized training plan, regular progress assessments, accountability, and ongoing adjustments remove the guesswork. They help you stay consistent without having to constantly force yourself or wait until you “feel motivated.”
 
At VAULT, we create a system tailored to your body, schedule, lifestyle, and goals, so healthy habits become a natural part of your routine rather than another task that depends on willpower.
 
✨ Success isn’t about pushing yourself harder every day. It’s about creating a system that makes consistency sustainable.
📩 Ready to build a fitness plan that works for your life? Contact our team.
📍 VAULT | Zurich
📞 +41 48 78 337 73 77
✉️ [email protected]

How fit are you, really? 👀

We put our new VO₂ max testing system to the test… 😅

VO₂ max measures how efficiently your body uses oxygen during exercise. It’s one of the strongest predictors of cardiovascular fitness, endurance, and even long-term health and longevity.

To measure it, we’re using the VO₂ Master , one of the most accurate portable metabolic testing systems available.

Coming soon at VAULT. Stay tuned. 🚀

Everyone talks about cholesterol, but these 3 health markers could matter even more.
 
Cholesterol is only one part of the picture. It can’t tell you everything about your metabolic health, inflammation levels, or how much dangerous visceral fat may be accumulating around your organs.
 
Here are the three metrics we pay special attention to:
 
📊 Body Fat Percentage
This helps determine whether you’re actually losing fat, rather than water or muscle mass.
 
💪 Muscle mass
It affects not only your appearance but also your strength, metabolism, energy levels, and healthy aging.
 
🫀 Visceral fat
This is fat that accumulates around your internal organs. An excess of this type of fat is linked to an increased risk of cardiovascular disease, diabetes, and other health issues.
 
Body Scan gives us a complete picture of your body even before you start training. Based on this data, we create a personalized program, track changes throughout the process, and adjust our strategy when necessary.
 
That’s why we don’t guess - we measure. After all, real progress starts with accurate data, not just a number on the scale.
 
📨 Schedule your Body Scan and let our experts create a data-driven training plan tailored to your goals.
 
📍 VAULT | Zürich
+ 48 78 337 73 77
[email protected]