Vicky van de Luecht

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Byron Bay, NSW
Vicky van de Luecht

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✨ Helping women 35+ lose 5–15+ kgs & keep it off
💛 Strength • Hormones • Nervous system reset
DM ‘RESET’ for your plan ⬇️
👩🏽‍💼

05/11/2026

One way of eating…

adds up to 2,700 calories
and still leaves you hungry, snacking, and thinking about food all day.

The other…

sits closer to 1,800 calories
and keeps you full, calm, and in control.

Same “effort.”

Very different result.

Most women think they’re overeating because they lack discipline.

But that’s not what’s happening.

You’re eating foods that are:

low in protein
high in calorie density
not actually satisfying your body

So you end up:

hungry again an hour later
craving sugar at night
snacking without even realising

…and stuck in the same cycle.

It’s not about cutting everything out.

It’s about building your meals properly.

More protein.
More volume.
More structure.

This is why inside StrongHER we focus on:

80% whole foods
20% flexibility

So you can actually stay consistent
without feeling restricted.

Because the goal isn’t to eat less.

It’s to eat in a way your body responds to.

If you’re sick of spinning your wheels…

Comment RESET and I’ll show you how to do this properly 💛

02/11/2026

Another lap around the sun.

I’ve always felt like my birthday is my own personal new year.

A chance to reflect on the last 12 months.

What am I most proud of? What would I do differently? What grew me the most?

And this year, I think one of my biggest lessons has been GIVING MYSELF PERMISSION TO LIVE THE LIFE I ACTUALLY WANT.

For so long, I gave that power away.

Not wanting to upset anyone. Not wanting anyone to feel uncomfortable. Wanting everyone else to have what they wanted.

And learning to own my own desires, without needing to justify or explain them, has been incredibly uncomfortable.

Expanding StrongHER and moving our family nine hours away to Byron were two things I’d wanted for so long but kept telling myself I couldn’t do.

And doing them has opened up so much more than I could have imagined.

This year has taught me that exposure to discomfort is one of our greatest opportunities for growth.

The hard conversations. The challenges. The unknown. The decisions that stretch us.

And that sometimes the life we want is waiting on the other side of a decision we’re afraid to make.

It’s also been one of the most successful and fulfilling years of my life. But I know it’s been nearly two decades in the making.

And through all of it, I feel like I’m remembering more of who I am.

Not becoming someone else.

Just giving myself permission to be more fully ME.

Because I truly believe that when we honour what’s on our hearts, we don’t just change our own lives.

WE GIVE OTHERS PERMISSION TO HONOUR WHAT’S ON THEIRS TOO.

So my wish for this next lap around the sun?

To keep remembering who I am.

To be less hard on myself.

To keep sharing what life teaches me.

And to continue creating a life that feels true to my heart, my values and the woman I am.

If you don’t know what to pursue in life, pursue yourself.

It’s been the greatest journey of mine.

I wish for everyone to experience this magic we get to call LIFE 🤍🦋

01/11/2026

WHAT A WEEKEND IT’S BEEN INSIDE Real Fitness Training || 𝘓𝘪𝘧𝘦𝘴𝘵𝘺𝘭𝘦 𝘛𝘳𝘢𝘯𝘴𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘚𝘱𝘦𝘤𝘪𝘢𝘭𝘪𝘴𝘵 🤍

It started on Friday evening with our somatic breathwork session.

A room full of people slowing down.

Letting go.

Coming home to themselves.

And then on Saturday night, we had the honour of standing alongside The Sanctuary | The Hills Women’s Shelter, the Hills women’s and children’s domestic violence shelter we’ve proudly sponsored over the years for almost a decade.

What a night.

Seeing what this incredible community and The Sanctuary team are doing for women and children is awe of inspiring

We feel so honoured to be part of it.

And it’s made us want to do more.

SO WE’RE BRINGING OUR WORK INTO YOUR WORKPLACE.

We’re running Women’s Health and Wellbeing Lunch and Learns for businesses.

An hour designed to help your team understand their bodies and their health.

How to feel more energised.

How to support their metabolism.

How to reduce stress and calm the nervous system.

How to feel the best they ever have, at work and at home.

And here’s the part that matters most.

THESE LUNCH AND LEARNS ARE DONATION BASED, WITH 100% OF DONATIONS GOING TO THE SANCTUARY.

Every session helps them keep doing what they do.

Providing a safe space.

Supporting women and children whose lives have been affected by domestic violence.

Helping them rebuild.

From day one, our mission at Real Fitness has been to create a safe space for people to train, to heal and to feel at home in their bodies.

NOW WE WANT TO BE ABLE TO SUPPORT THE SANCTUARY TO BE ABLE TO KEEP DOING THEIR AMAZING WORK

If your workplace would love to host a Lunch and Learn, send me a DM or tag someone who should see this.

Your team gets the knowledge.

The Sanctuary gets the support.

And together, we get to make a real difference in our community.

Thank you to everyone who showed up this weekend. You made it so special. 🤍

You can DM us or Comment LUNCH & LEARN to learn more

29/10/2026

This isn’t about brownies.

It’s about awareness.

If your goal is to lose 500g of body fat, you need to create roughly a 3,500-calorie deficit over time.

Now imagine accidentally eating 1,900 calories in one afternoon.

A tub of nuts.

Two homemade brownies.

Not because you “cheated.”

Not because you lacked willpower.

Because these are the exact foods we tend to not track, under-track, or underestimate.

The handful while making dinner.

The brownie with a coffee.

The few extra bites that don’t seem like they matter.

And before you know it, you’ve eaten over half the calorie deficit needed to lose 500g of body fat.

This is why so many women feel like they’re doing everything right but still aren’t seeing results.

Not because they’re failing.

Because they don’t have clarity.

And this is exactly why StrongHER is different.

We don’t tell you to cut out the foods you love.

We don’t believe in “good” foods and “bad” foods.

We teach you how to understand your calories, prioritise protein, fuel your body, and still enjoy brownies, chocolate, dinners out and holidays.

Because the goal isn’t to lose weight by restricting.

The goal is to lose weight in a way you can actually maintain for the rest of your life.

Comment “RESET” and I’ll send you the simple framework we use inside StrongHER to help women lose body fat without giving up the foods they love

28/10/2026

One dumbbell. 20 minutes. Full body. No excuses left. 🏋️‍♀️

After 35, muscle doesn’t build itself anymore. Your body needs a reason to hold onto it, and that reason is progressive load. Not more cardio. Not eating less.

Here’s your full body session:

1️⃣ Sumo Squat x10
2️⃣ Split Squat x10 each leg
3️⃣ Single Arm Shoulder Press x10 each side
4️⃣ Floor Pullover x10
5️⃣ Single Arm Row x10 each side
6️⃣ Suitcase March x30 sec each side

Repeat 3 to 4 rounds. Choose a weight where the last 2 reps feel genuinely hard.

Muscle is your metabolism, your bone density and your blood sugar control, all rolled into one. Build it and fat loss stops feeling like a fight.

Save this for your next busy day 📌

Follow for strength training that works for women over 35

27/10/2026

SHE CAME TO LOSE 10KG. WHAT SHE GAINED CHANGED HER ENTIRE LIFE.

After years of coaching women over 35, here’s what I know for certain.

The weight is rarely just about the weight.

Behind so many women wanting to lose 5, 10 or 15kg is a woman who has spent years putting herself last.

Looking after everyone else.

Running on empty.

Seeking validation outside herself.

Avoiding the mirror because she doesn’t like what she sees.

And that matters more than most people realise.

Because from our mid 30s, our bodies start to change. We gradually lose muscle unless we actively train to keep it. Hormones begin shifting as we move towards perimenopause. And chronic stress keeps cortisol elevated, which makes fat loss harder and energy lower.

So when a woman is stressed, depleted and constantly giving to everyone but herself, her body feels it too.

That’s why I’ll never coach weight loss as just a numbers game.

Inside StrongHER, we combine strength training, realistic nutrition, stress management and sustainable fat loss with the mindset work most programs skip.

Because YOU DON’T HAVE TO WAIT UNTIL YOU LOSE THE WEIGHT TO START RESPECTING YOURSELF.

When she told me the 10kg felt almost like a SIDE EFFECT of how much she’d changed mentally…

That’s exactly the point.

She stopped people pleasing at her own expense.

She started prioritising herself without guilt.

She stopped needing everyone else’s approval.

And now she looks in the mirror and actually likes what she sees. She even poses. 😉

She’s 10kg lighter, stronger, and keeping it off comfortably.

THE WEIGHT LOSS MATTERS. OF COURSE IT DOES.

But the identity shift is what makes it last.

YOU DON’T JUST CHANGE YOUR BODY. YOU CHANGE THE WOMAN LIVING INSIDE IT.

And you deserve both.

If you’re a woman over 35 ready to lose the weight, build strength and put yourself back on your own priority list…

Comment RESET and I’ll send you our 3-part framework

Vicky 🤍

26/10/2026

You don’t need to get her back. You need to build what’s next.

“I just want to feel like I did before.”
Before kids. Before menopause. Before the job, the divorce, the grief.

I hear it every week. And I get it.

But chasing a past version of yourself sets you up to fail, because her plan was built for a life you no longer live. Different hormones, different stress, different capacity.

The better question is: what does this version of me need now?

→ Five workouts not realistic? Start with two.
→ 10,000 steps feels impossible? Start with a 10-minute walk.
→ Nutrition all over the place? Start with breakfast.

Meeting yourself where you’re at isn’t lowering the bar.
It’s setting a standard your actual life can support, and that’s the kind that lasts.

Sometimes what feels like a step back is the first real step forward you’ve taken in years.

Comment RESET and I’ll send you the 3-part StrongHER framework to find your starting point

Address

Byron Bay, NSW
2481

Website

http://www.vickyvdl.com/

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