https://stan.store/VitoCoaching

Vytautas Online Treneris, Navan (2026)

28/03/2026

Tu darai treniruotes VISIŠKAI neteisingai!

Šitie yra 4 GERIAUSI pratimai, kuriuos turi pradėti daryti kiekvienas pradedantysis!

Esu išbandęs ir dirbęs su daugiau nei 50 skirtingų pratimų ir šimtais klientų, kad tau nereikėtų švaistyti savo laiko.

4: Plank (lenta)

Puikiai tinka stiprinti presą ir viso kūno stabilumą, nes aktyvuoja giluminius raumenis.
Kodėl jis toks ypatingas? Nes yra saugus ir tinka visiškai visiems lygiams.

3: Glute bridge (“dupcės kėlimas)

Puikiai tinka sėdmenims aktyvuoti ir nugaros apačiai stiprinti – tai vieta, su kuria daug žmonių susiduria su skausmu, ypač jei daug sėdi.

Jo nauda išmoko teisingai naudoti klubus.

2: Atsispaudimai

Idealu viršutinei kūno daliai krūtinei, pečiams ir rankoms, nes dirba keli raumenys vienu metu.

Didelis pliusas gali lengvai pritaikyti nuo kelių arba nuo pakylos.

Ir mano numeris 1 – Pritūpimai!

Tai svarbiausias pratimas, nes stiprina visą apatinę kūno dalį ir degina daug kalorijų.

Galima sakyti tikra kraujotakos „pompa“.

Aš juos pritaikau klientams beveik kiekvienoje treniruotėje, nes jie duoda didžiausią rezultatą per trumpą laiką.

Kurį įtrauksi į savo treniruotę po šito video?

Parašyk komentaruose!

Ir sek, jei nori daugiau paprastų treniruočių patarimų, kurie tikrai veikia 💪

16/12/2025

5-Min High-Protein Meals for Parents…. When You Don’t Have Time to Cook…

Follow my page every week I share nutrition, training, and mindset tips.

Most of the time we don’t slip with food because we don’t care, but because nothing is prepared.

And let’s be honest when kids destroying the house there’s simply no time to cook…

That’s when random snacking starts.
Then energy crashes.
Then the thought comes: “I’ll start tomorrow.”

You don’t need to stand in the kitchen for an hour
just keep a few solid foods in your fridge:

Eggs.
Cottage cheese.
Whole grain bread.
Tuna.
Halloumi cheese.
Chickpeas.
Ham.
Salmon.
Couscous or quinoa.

Some ideas for you to try :

🍳 Eggs + Cottage Cheese
• 3 eggs
• 100 g cottage cheese (4–5%)
• Spinach or tomatoes
• 1 tsp oil
• 2 slices whole grain bread

🥪 Tuna + Bread
• 1 can tuna in water
• 2 slices whole grain bread
• 30 g light mayo
• Cucumber

🧀 Halloumi + Chickpeas
• 120 g halloumi cheese
• 150 g canned chickpeas
• Red onion
• Lemon juice

🥩 Ham + Quinoa
• 150 g lean ham
• 150 g cooked quinoa
• Arugula
• Balsamic vinegar

🐟 Salmon + Couscous
• 120 g smoked salmon
• 150 g couscous
• Cucumber
• Dill

Nothing fancy. Nothing complicated.
Save this video so when you open the fridge and think:

“What can I eat in 5 minutes?” you already have the answer.

5 minutes.
Real food.
No junk.
Energy stays high.
No guilt.

Sometimes we don’t need more motivation.
Sometimes we just need ideas on how to eat well even on the busiest days 💪

12/12/2025

Daily Menu – Fat Loss vs. Muscle Gain

Left = Fat Loss ⬇️ | Right = Muscle Gain 🔼

Every week I share recipes, nutrition tips, workout ideas, and more.
Hit like and follow so you don’t miss future posts! 🙌

BREAKFAST

Greek yogurt 0% / Oats
Blueberries / Banana
Rice cakes / Whey protein
Honey / –

LUNCH

Chicken breast / 5% lean minced meat
Steamed broccoli / Stewed vegetables
Potatoes / Rice
Pre-workout: rice cakes / Lavash
Peanut butter / Lean turkey ham
Half banana / Tomato + avocado salad

POST-WORKOUT

Low-fat cottage cheese / Whole-milk cottage cheese
Kiwi / Sugar-free jam
Popcorn / Bagels

DINNER

Cod / Salmon
Buckwheat / Couscous
Salad / Spinach + feta

SNACKS

Baby carrots / Orange
Hummus / Protein yogurt
Bell peppers / Walnuts
Lime juice / Bran Flakes

Save this post for days when you’re out of meal ideas!
And make sure to follow — I promise you’ll never run out of weekly inspiration. 🙏🔥

Ps.

You can lose fat and build muscle eating ANY food.
It’s not about the specific product — it’s about your total daily calories.
These are simply easy guidelines to help you make choices 👊

28/06/2025

No edits. No pump. No flattering angles. Just me.

We often try to present ourselves from our “best side cropping out or editing what we don’t like.

But rarely do we share the raw, unfiltered version the one that doesn’t chase likes or validation.

That’s just how social media works these days.
But these kinds of trends?

They bring realistic expectations and show all men especially the younger generation how much your body and life can truly change.

I started when I was 18.
Skinny. Low confidence.
Inspired by Rocky weighing maybe 70 kg.

Since then, it’s been 14 years.
I went through university, drug abuse, alcohol… even 8-month stretches without training.

But no matter how many times I fell, I always came back.

Today, I’m 97 kg.

All the bad habits are behind me and what’s saved me is one thing:

Small self-improvements, every single day.

If you’re reading this focus on your wins.

Know that building your ideal body is a long game.
It took me 10 years before I could honestly say:
“I look like I could step on stage.”

Don’t compare yourself to anyone.
It’s always you vs. you.

Just become the kind of person who shows up.
Do that long enough…
and change becomes inevitable.

03/06/2025

I had been training for years… and still looked out of shape, why?

Feeling exhausted even with 8 hours of sleep, I’ve completely lost myself in alcohol, junk food, and deepening hits from phone games...

One day a photographer told me, “Tuck your belly in” that was the moment it all hit me.

I wasn’t lazy. I wasn’t undisciplined.
But I was exhausted.
Running on fumes.

And hiding my pain behind humour, routines, and whatever “healthy” trend I could grasp between sleepless nights and toddler tantrums.

But even after doing all the “right” things, early mornings, gym sessions, meal plans, the mirror didn’t reflect the effort.

And the energy? Still missing.

No matter how much I slept… I woke up drained.

I tried it all: Low carb, skipping meals, endless cardio, parenting blogs, and whatever plan the internet promised would “get results fast.”

But none of it was made for someone who had a family.
A real life. Chaos and I wanted to be fit in my parenthood.

I kept asking, “Why can’t I just feel normal again?”

Then I stopped trying to fit into routines built for 20-year-olds with no kids.
And I built one that worked for me as a dad, as a coach, as someone who needed their energy back more than they needed a six pack (even though that happend too)

I’ve created a framework that finally made everything click:
✅ 1:1 personalised parent coaching program that helped 100+ individuals
✅ Flexible plans that don’t require cooking or hours in the kitchen.
✅ Mindset, movement, and food made for parents who want to show up strong

It’s not just workouts.
It’s a full reset for your body, your energy, and your confidence.

Now I’ve got the strength to chase my kids, lead my clients, and feel proud of the man in the mirror, no hiding, no pretending.

And the best part?
My kids are watching me lift.
They’re learning what strong really means.

If you’re a mom or dad who’s done feeling stuck, and ready to reclaim your body and energy without sacrificing family life.

DM me “FIT” and I’ll send you the info on how you can do that too.

28/05/2025

Client Spotlight: Arnas in 10 Weeks Down 8kg and Standing Tall 💪

“I finally feel great. I started from not being able to run for 3 minutes straight.”

When he first reached out to me, he felt worn down, out of shape, and unhappy with his body image.

He joked, “I’m getting man boobs...” But behind the joke, there was real frustration.

A full time job, parenting responsibilities, zero energy, and a lot of guilt for wanting more for himself.

On top of that, his weight was affecting his posture, causing a visible side tilt in his spine.

I knew what he needed guidance, sustainable habits, and a plan that didn’t feel like punishment.

No extreme diets. Just weekly meal updates, 20–30 minute home workouts, guilt-free check-ins, and a focus on mindset.

10 weeks later… he didn’t just lose 8kg of body fat.

He gained his confidence and much better posture.

When I called to check in, he said, “Thanks to you, I feel amazing now.”

Arnas now leads by example for his family and finally feels proud when he looks in the mirror.

You can too.

🚨Exciting news dropping next week — stay tuned!

25/05/2025

One day, I asked Arijus, “Who would you like to be when you grow up?”

With confidence in his voice and conviction in his eyes, he said, “I want to be a ninja and fight bad guys dad!”

So here we are, after many months of training today he received his first Karate red belt with a white stripe.

We’re super proud as parents, not only because he got the belt, but because he knows what he wants. 💪🏻

We’re just here to support his little heart and his big dream he has, whatever it may be.

If you ask me, he’s already a Ninja… always barefoot, indoors or outdoors is his moto 😄🤌🏻

Thanks for making this happen

20/05/2025

Feeling tired, bloated, hormones out of balance?

This smoothie bowl is your hormone friendly fix!

Best Time to Eat It?

Perfect for breakfast or post-workout

✅ Keeps blood sugar steady
✅ Helps you feel full and focused

Packed with fiber, healthy fats & plant power to beat fatigue, support estrogen, and ease bloating naturally.

Save this recipe & feel the difference.

16/05/2025

dropped from 89kg to 78.2kg in just 11 weeks –that’s 10.8kg lost and a visibly leaner waistline!

“My belly shrank”, he said from happiness!

When we first spoke, he was frustrated.
Shift work was intense, energy was low, and mornings were a struggle.

He said things like:

“My mornings aren’t great, I skip meals, and I can’t seem to stay consistent, because I keep burning out...”

We started small.
✔️ Structured his meals to match his job schedule
✔️ Simplified his workouts for energy, not exhaustion, with regular deloads.
✔️ Focused on small wins, like hydration and meal timing.

And now?

He’s down 10cm around the waist, stronger, and mentally sharper.

Less bloating, better sleep, more confidence in his own skin.

He’s no longer the guy who’s stuck. What changed?

✅ Weekly Check-Ins. Commitment, accountability, and a plan that fits his lifestyle.

Proud to call you a client bud 👊

Your journey is just getting started

If you’re skipping meals, struggling with low energy, bloating, or can’t stay consistent no matter how hard you try.

💬 DM me “Summer”

✅🚀I’ve got a step-by-step program that fits your routine, fuels your energy, and gets real results without burning you out.

10/05/2025

Big party today, my Pops’ 55th! 🎊🎁

Entertainment hits different in your fifties!

Funny thing is, it takes time to really know your parents.

As kids, we see them as role models the ones who look after us, care for us, and do everything to keep us safe.

But only as I got older, I started to see who my dad really is, just a guy who’s been through his 20s and 30s before me.

Glad to see my parents dancing and enjoying life. Time well spent today.

Only problem… nobody could watch the kids this time! 😁

Vytautas Online Treneris

28/03/2026

16/12/2025

12/12/2025

28/06/2025

03/06/2025

28/05/2025

25/05/2025

20/05/2025

16/05/2025

10/05/2025

Address

Telephone

Website

Alerts

Contact The Business

Shortcuts

Share

Category