A few years ago, Amy and Tony Vacek were tired and overweight.“I was a tired working mom with no energy,” said Amy. “Tony was too tired at night and getting dehydrated working outdoors.”Through a friend, the couple learned about an energy-building nutrition and weight loss program. No exercise required. The Vaceks decided it was worth a try. Amy hoped to lose 10 pounds.“We started making heathier food choices and tried supplement and performance products. Without exercise, we each lost 20 pounds,” Amy said.They didn’t go without food either. Amy said they both “ate a lot” — but a lot of the right foods.Because the trial period was such a success, they kept at it, this time adding fitness into the routine with classes the entire family could enjoy together.“We started training in Hapkido martial arts (in Warrenton) and got to be in the same class with our children Ian and Allison,” she said. “I never imagined that I would love wheel kicks so much or that I could ever be challenged in that way.”About a year later, she and Tony each had lost about 60 pounds. Amy went from a size 16 to a size 2. She felt great. Had more energy and looked better. So did Tony.“We are in the best physical shape of our lives, and I’m happier and more confident in everything I do,” she said.Now she wants to help others feel as good. She recently presented her nutrition, health and wellness program to guests at the Scenic Regional Library in Warrenton.She is working with Jeremiah Koch, owner of K4 Fitness and Hapkido Plus, on a few health and wellness programs.In January, Vacek will co-host free nutritional workshops about balanced food choices and help lead a free weight-loss challenge at K4 Fitness, 402 Progress Parkway in Warrenton.People may attend nutritional workshops Thursdays at 7 p.m. Jan. 11, Jan. 18 or Jan. 25, or Saturdays at 10 a.m. Jan. 13, Jan. 20 or Jan. 27.The Bet on Yourself 2018 K4 Fitness Challenge runs from Jan. 15 to April 17. The 90-day challenge offers three check-ins, online support and nutrition, fitness and wellness coaching. Participants who lose 4 percent or more of their body weight will win back their bets.People may call Vacek at 636-248-8269 for free registration, seven-day passes and information about discounts for joining K4 Fitness as a new member.Amy said when she learned to look at food in a new way, her transformation came.“Eating the right types of food and the right balance of food throughout the day sustains energy,” she said. “When you give your body the right nutrition you have increased energy.”Weight loss, she said, is a side effect of good nutrition.Amy teaches people what she learned: eat six small meals a day with the right amount of carbohydrates, proteins and fats at the right times. The right balance of foods keeps energy and metabolism at optimum levels.All along, the Vaceks have purchased food at grocery stores, not through meal programs or subscriptions. Amy personally takes some supplements and recognizes they are not for everyone.As a coach, she wants to offer knowledge and encouragement.“(As a coach we) set goals together,” she said. “With individual coaching, that seems to motivate people more because they have support rather than having to do this all on their own.”She said what people need the most is to take it easy on themselves.“It’s not about being perfect,” she said.People can miss a day at the gym. They can go a week without losing a pound. They can “cheat” on their diet.“With this program they can eat healthy and still have some fun meals and be successful,” she said.The first step, though, is the desire to make a change.“We have to change the mind set first,” Amy said. “And it’s timing. If someone really wants to make a change, then anything is possible.”

The Vaceks, a Warren County couple, lost a combined 120 pounds. Spurred by their success, they are inspiring others to live healthier, more nutritious lives. Pictured from left, weight loss advocate Tony Vacek; Jeremiah Koch, owner of K4 Fitness and Hapkido Plus; and Amy Vacek, wellness coach for nutrition and weight management. 

Submitted photo