VAULT Personal Training

We train hard… and we know how to celebrate too! 💥

Many people think that regular training means endless restrictions, strict routines, and saying goodbye to fun times.

But at VAULT, we break that stereotype. We’re not just a training studio - we’re a community of people who push each other, support each other, and know how to enjoy life outside workouts too. Because balance matters.
Book your workout and join the VAULT family today! ⚡️

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

After 30, natural shifts in the body and prolonged sitting can weaken key muscles and create imbalances - what many call “ageing” or a “bad back” is often just a result of neglected strength.

The three exercises in this video are your baseline for physical longevity: they correct posture, reverse desk-induced slouch, and bulletproof the lower back.

If your schedule is demanding but you want a systematic, data-driven approach to fat loss, strength, and pain-free movement, follow VAULT and start training smarter.

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

Most people optimise their training and nutrition, completely ignoring the third pillar.

Here are the 10 sleep habits we give every client at VAULT:

1️⃣ Fix your wake time first. Anchor it, even on weekends. Your circadian rhythm runs on consistency, not catch-up sleep.

2️⃣ Get morning light within 30 minutes of waking. Just 10 minutes of natural light sets your cortisol peak and pulls melatonin onset earlier that night.

3️⃣ Drop your room to 18–19°C. Core body temperature needs to fall ~1°C to initiate and maintain deep sleep. Heat is the enemy.

4️⃣ Cut caffeine by 1 PM. Caffeine’s half-life is 5–6 hours. That afternoon espresso is still blocking adenosine at 10 PM.

5️⃣ Train but not after 8 PM. Exercise raises core temperature and cortisol. Both are incompatible with falling asleep fast.

6️⃣ Eat your last meal 2–3 hours before bed. Late eating elevates insulin and keeps your digestive system active when it should be shutting down.

7️⃣ Create a 30-minute wind-down protocol. Same sequence, every night. Your nervous system learns the cue. This is not optional.

8️⃣ Kill the screens or wear blue-light blocking glasses after 9 PM. Light suppresses melatonin. It’s not about screen time. It’s about the spectrum.

9️⃣ Limit alcohol. Even one drink fragments your REM sleep. You might fall asleep faster, but you’re not recovering.

🔟 Track it. What gets measured gets managed. Use your ring, your watch, whatever you use - just make sleep data part of your weekly review.

Sleep isn’t passive recovery. It’s where fat loss either accelerates or stalls.

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

They didn’t just train to look good in the mirror; they trained for life.

And this is exactly why at VAULT, we don’t focus on boring, isolated movements that only work in a gym setting. We train movements that carry over to your daily life.

When you do squats, rows, and deadlifts with us, you are training to:
Pick up your kids or grandkids without pain.
Travel and lift your heavy luggage into the overhead bin with ease (shoutout to all the flight attendants who know exactly how rare this is!).
Maintain your independence and energy well into your 40s, 50s, and beyond.

Gym strength is great, but real-life strength is non-negotiable.
Stop training just for tomorrow. Start training for the next 30 years.

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

Most people think being in a calorie deficit means being hungry all the time. Wrong.

The problem isn’t the quantity. It’s what you choose to put on your plate. Some foods have so much volume and so few calories that your stomach gives up way before they add up to anything significant. 

Can you technically gain weight with them? Yes, if you eat kilos and kilos. But that’s not going to happen. Your body won’t let you.

Here are 5 snacks that barely count:
🍿 Plain popcorn — 20g = 75 kcal and fills an entire bowl. The most underrated deficit snack out there. It takes forever to eat and tricks your brain.
🧃 Homemade jelly with fruit — 1 serving = 20-30 kcal. Feels like an actual dessert. Make it with plain gelatin + red berry tea and fresh strawberry pieces.
🧆 Pickles and fermented veggies — really really low in calories. Salty, crunchy, satisfying. The vinegar also helps with satiety and digestion.
🥤 Warm broth — 1 cup = 15-30 kcal. When what feels like hunger is actually cold or stress in disguise, something warm cuts it at the root.
🍡 0% Greek yogurt + 15g whey protein + raw cacao and cinnamon — ~120 kcal and over 25g of protein. Tastes like dessert. It’s not.

It’s not about depriving yourself. It’s about making smart choices.
Follow us for more value like this!

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