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Vinnie | Online Fitness Coach

@vinniefit

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Magic Mike Live performer turned fat-loss coach 🕺🏽
No restriction, made for on-the-go | 30LBS DOWN⬇️
DM "GOALS" for 1:1 coaching🚀
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23% was my body fat when I started and I still remember the feeling that something needed to change. *this took years and a lot of trial and error to get to this point, but the understanding behind it all never changed. Here’s the rule I still build every plan around: 1 kg of fat = 7,700 calories. So if your goal is 1kg a week, you need a 7,700 calorie deficit for that week. Here’s how that realistically breaks down: Cardio: 300 cal/day = 2,100/week Steps: 8k/day = 250-300 cal/day = ~1,925/week Training: 4 sessions x 250 cal = 1,000/week That’s 5,025 calories from movement alone — which leaves about 2,675 calories to close through food. Split across 7 days, that’s roughly 380 calories a day from eating slightly leaner. It’s as simple as: 1️⃣slightly smaller portions 2️⃣cutting liquid calories 3️⃣choosing leaner protein sources Comment ‘PLAN’ and I’ll send you the breakdown. #bodyrecomposition #flexibledieting #dancerfitness #transformationcoach #fatlosstips fatloss howtogeta6pack by @vinniefit
13
a month ago
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190 lbs to performing on a Vegas stage 5 nights a week didn’t happen from one big change — it was 3 boring, repeatable things I did over and over. No extreme diet. No starving myself. Just consistency. Comment FOOD and I’ll send you the exact grocery list that started this. #bodyrecomposition #flexibledieting #dancerfitness #transformationcoach #fatlosstransformation by @vinniefit
3
2 months ago
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Save this before your next grocery run👇🏼👏🏼 1️⃣ Chips → pre-portioned rice cakes + nut butter Same crunch, way less damage, and you won’t eat the whole bag without noticing. 2️⃣ Fruit at eye level, sweets on the top shelf You eat whatever you see first. Make the easy choice the obvious one. 3️⃣ Pre-cook a protein in bulk every week Grilled chicken already in the fridge means there’s no excuse to skip protein when you’re busy. 4️⃣ Flavored sparkling water instead of juice Kills the craving without the sugar crash an hour later. 5️⃣ Pre-portion snacks into bags or containers Stops the “eat the whole box” problem before it ever starts. Comment “PLAN” and I’ll send you more of these. SAVE + FOLLOW for more fitness tips💪🏼 Link in bio for 1:1 coaching by @vinniefit
7
2 days ago
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Save this and try it tomorrow👇🏼👏🏼 1️⃣ Water before coffee Rehydrate first thing instead of reaching for caffeine on an empty tank. 2️⃣ Protein at breakfast, not just carbs Keeps you full past 10am instead of crashing an hour after eating. 3️⃣ Move before you scroll A short walk or stretch before checking your phone sets the tone for the whole day. 4️⃣ Plan your meals in 2 minutes Removes decision fatigue later when you’re busy and more likely to make a bad call. 5️⃣ No snacking straight from the fridge Plate it, sit down, actually eat it. Mindless grazing adds up fast. DM me “PLAN” and I’ll send you more of these. SAVE + FOLLOW for more fitness tips💪🏼 Link in bio for 1:1 coaching by @vinniefit
3
7 days ago
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Here’s what’s probably missing👇🏼👏🏼 1️⃣ No real deficit, just “eating better” Eating cleaner doesn’t automatically mean eating less. If you’re not tracking, you don’t actually know. 2️⃣ Training without progression Showing up isn’t the same as progressing. If your lifts haven’t moved since January, neither has your body. 3️⃣ Protein that’s still too low Your body can’t hold onto muscle while cutting fat without enough protein driving the process. 4️⃣ No consistent tracking of anything No weigh-ins, no photos, no measurements, if you can’t see the trend, you can’t fix it. 5️⃣ Waiting for motivation instead of a system Motivation fades by week two every time. A plan doesn’t rely on how you feel that day. Comment “PLAN” and let’s actually change what January’s version of you couldn’t. SAVE + FOLLOW for more fitness tips💪🏼 Link in bio for 1:1 coaching by @vinniefit
1
8 days ago
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Let’s finish off the year strong💪🏼 Send this to someone who needs to hear it👏🏼 #finishstrong #lockin #dancerfitness by @vinniefit
2
10 days ago
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The scale stalling isn’t random, it’s usually one of these👇🏼👏🏼 1️⃣ Your deficit quietly disappeared As you lose weight, your body needs less to maintain itself. The deficit that worked at the start isn’t big enough anymore. 2️⃣ “Healthy eating” crept back up in calories Extra handfuls, bigger portions, bites off someone else’s plate, none of it feels like eating more, but it adds up fast. 3️⃣ Stress and sleep are working against you Poor sleep and high stress raise cortisol, which can mask fat loss even when everything else is dialed in. 4️⃣ Your training stopped progressing Same weights, same reps, same work for months. Your body adapted, so it stopped changing. 5️⃣ You’re underestimating liquid calories Coffee add-ins, alcohol, juice, these sneak in calories that don’t feel like food but absolutely count. Comment “PLAN” and I’ll help you figure out which one’s stalling you specifically. SAVE + FOLLOW for more fitness tips💪🏼 Link in bio for 1:1 coaching by @vinniefit
5
10 days ago
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There’s no secret trick, there’s just this👇🏼👏🏼 1️⃣ Protein every meal, not once a day 2️⃣ Consistent training, not random workouts 3️⃣ Sleep treated like part of the plan, not an afterthought 4️⃣ Tracking something, even imperfectly, beats guessing completely 5️⃣ Doing the boring thing for 90 days straight, not hunting for the next hack Comment “PLAN” and I’ll show you what actually works for your 90 days. SAVE + FOLLOW for more fitness tips💪🏼 Link in bio for 1:1 coaching by @vinniefit
2
11 days ago
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If this is you, it’s probably one of these — save this👇🏼👏🏼 1️⃣ You’re not actually in a deficit “Eating healthy” and eating in a deficit aren’t the same thing. Track for one week and you’ll probably be surprised. 2️⃣ Protein is too low Working out hard without enough protein means you’re not fully keeping the muscle you’re building. 3️⃣ Same weights, same reps, forever If nothing’s progressing week to week, your body has no reason to change either. 4️⃣ Sleep is the missing piece Under 6 hours a night quietly wrecks recovery, hunger hormones, and results, no matter how hard you train. 5️⃣ You’re judging progress by the scale alone Strength, measurements, and photos tell the real story more often than the number does. Comment “PLAN” and I’ll help you figure out which one’s holding you back. SAVE + FOLLOW for more fitness tips💪🏼 Link in bio for 1:1 coaching by @vinniefit
6
15 days ago
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SAVE THIS 10 Minute Pump💪🏼 1️⃣ Pull-ups — to failure 2️⃣ Bench press — 3 sets 3️⃣ Tricep dips — 3 sets 4️⃣ Pushups — finisher, as many as you’ve got left Busy doesn’t mean skipping the gym, it means being efficient with the time you do have. I do 8 shows a week and still get this in👆🏼 Comment “PLAN” if you want a workout built around your schedule. SAVE + FOLLOW for more fitness tips💪🏼 Link in bio for 1:1 coaching #gymrat #dancerfitness #bodyrecomposition #flexibledieting #transformationcoach workoutsplit by @vinniefit
11
16 days ago
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Save this and enjoy👇🏼👏🏼 1️⃣ The 80/20 plate rule 80% of your plate should be protein + veggies, that’s your base. The other 20% is whatever you actually want, sauce, a drink, dessert, no guilt attached. 2️⃣ Order the protein first, decide the rest after Once protein’s locked in, you can build the rest of the meal around it instead of starting with carbs and regretting it later. 3️⃣ One indulgence, not the whole meal Pick ONE thing to actually enjoy without restriction. Trying to make everything “clean” is what makes eating out feel impossible to stick to. 4️⃣ Look at how it’s cooked, not just what it is Grilled, baked, or air-fried beats fried or creamy nearly every time, same food, completely different calorie load. 5️⃣ You don’t need a “perfect” order to stay on track One meal doesn’t undo a week of consistency. The 80/20 split works because it’s repeatable, not because it’s perfect. Eating out doesn’t have to wreck your progress. Comment “PLAN” and I’ll send you a plan built around your goals. SAVE + FOLLOW for more fitness tips💪🏼 ✅Link in bio for 1:1 coaching by @vinniefit
3
17 days ago
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SAVE THIS👇🏼👏🏼 Same gym, different goal, different plan — 1️⃣ Rep range is the difference maker Fat loss: 12-15 reps per set. Muscle gain: 6-10 reps per set. Same exercise, completely different result. 2️⃣ Rest time changes everything Fat loss: 30-45 seconds between sets, keeps your heart rate up. Muscle gain: 90-120 seconds, lets you actually lift heavier. 3️⃣ Volume works differently for each goal Fat loss: more sets, more exercises, more total work. Muscle gain: fewer, heavier sets with full recovery between. 4️⃣ Cardio placement matters Fat loss: finish with 10 minutes on an incline. Muscle gain: keep cardio light and separate so it doesn’t eat into recovery. 5️⃣ Progressive overload is non-negotiable either way Whether you’re cutting or building, if the weight, reps, or sets aren’t increasing over time, neither is your result. Comment “TRAIN” and I’ll send you the full breakdown for your goal. SAVE + FOLLOW for more fitness tips💪🏼 Link in bio for 1:1 coaching by @vinniefit
3
18 days ago
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