−22 kg, Slávka S.
Doctor
Nutrition consultant
Food shouldn’t be this complicated
Nutrition coaching for people who have already tried everything — and want a plan that still works a year from now.
Change happens when the plan fits your life.
I’m Erika. For seven years I’ve been helping people rebuild the way they eat — without going hungry, without banned foods, and without plans nobody could keep in a normal week.
7
years working in nutrition and healthy lifestyle
600+
clients who changed their habits
15+
certifications from Slovakia and abroad
Results that lasted
Not first-month photos. People who are still doing what we set up together a year later — and know what to do from here on.
−46 kg, Mária S.
Works in education
We got fantastic results by changing my food in small steps. It really doesn’t matter how much you weigh or how old you are — anyone can lose weight, you just have to be consistent and committed. It really does work.
In Mária’s words
Full story on Instagram
−35 kg, Ľudmila B.
Runs her own business
It barely matters how much you lose if a year later you weigh the same or more than when you started. Your change should be a new way of living, not a short burst of willpower.
Full story on Instagram
−20 kg of fat! Katka Č.
Active mum on maternity leave
−18 kg, Silvia V.
Works in healthcare
Her drive to keep improving got us beautiful results. Through discipline with her food she got into better shape than plenty of people in their twenties.
Full story on Instagram
−11 cm off the waist and −5 kg, Marcela V.
Our first goal was simply to move without pain or limits after her spinal surgery. Along the way we changed how she looks too.
Here again, the scale is just a number. The visible difference is striking even though we only went down “just” 5 kg.
Full story on Instagram
−13 kg and +4 kg — Milena and her daughter Miška
Works in education / medical student
It’s been a great year with you, you’re amazing. You won’t be getting rid of us any time soon.
In Milena’s and Miška’s words
Full story on Instagram
Body recomposition, Laura Č.
Works from home
−22 kg, Slávka S.
Doctor
Slávka lives in Prague and we see each other once every three or four months — and we still made beautiful progress. Consistency shouldn’t be about punishing yourself, it’s about enjoying the small changes.
Full story on InstagramWhat my clients say
Reviews from Facebook, Google and direct messages from clients, translated from Slovak. You can open the original screenshots below.
My partner and I did Erika’s three-month nutrition programme and we can only recommend it. What makes it great is that it isn’t about restriction — quite the opposite: huge variety and never going hungry, which is what people usually expect.
Lucia Vlaháčová · Facebook
Don’t expect miracle diets from Erika that guarantee you’ll “lose weight” in two weeks. The opposite. She helped me build healthy habits and stop feeling guilty about food — and on top of looking better, her “recipe” taught me the most important thing: to like myself.
Google · 5 stars
Thank you Erika for how professional you were. She built me a vegan, gluten-free meal plan that still gave my body everything it needed.
Simona Štutiková · Facebook
I worked with Erika for two months and I couldn’t have been happier with how she works. The whole programme was interesting and sustainable long term — completely satisfied.
Vladimír Šamudovský · Facebook
I spent a month on her programme and I couldn’t have made a better decision. I was tired all the time, eating whatever, my digestion was a mess — and with her guidance I learned to eat well and, above all, to eat food I enjoy.
Lucia Benetinová · Facebook
I had a single consultation with Erika and I was very happy with it. She answered all my questions, gave me two different routes to my goal and threw in a few extra tips.
Zuzana Valigová · Facebook
You’ll find the transformations and client reactions on my Instagram, comments and all.
Open InstagramOriginal review screenshots (in Slovak) — click to enlarge
The reviews above are translated. These are the original screenshots, exactly as clients wrote them.
Why people choose to work with me
A plan built around you
I build the plan around what you actually eat, how much time you have and what you can afford — not around what looks good on paper or in a spreadsheet.
One change at a time
We don’t change everything at once. One habit you keep for good beats ten that last a week. A life you’ve lived for years doesn’t change overnight.
We measure what actually matters
We track progress by more than the scale — energy, sleep, measurements and how you actually feel.
Contact
Get in touch here
I usually reply within two working days. There’s no obligation.
Email
fit@erikamala.sk
Where to find me
Online, anywhere you have a signal
What I can help you with
You don’t need to know exactly what you need. Knowing what’s bothering you is enough.
Weight loss that lasts
Changing your body composition without extremes — and without ending up back where we started. Being hungry is no guarantee of a good result. For real progress, the plan has to be built so your body doesn’t read it as a threat.
Eating habits, down to the detail
Eating too much in the evening, skipped breakfasts, chaotic lunches — and then the stress of feeling like you failed again.
Eating with health complications
Intolerances, excluded food groups, working around your blood test results, in cooperation with your doctor. I also work with clients recovering from anorexia and bulimia, always alongside the care of their doctor or therapist.
Sports nutrition
In season, or getting ready for a race or a match. Food as fuel, not as the thing holding you back.
Talks and workshops
Education is the foundation, so I run sessions for schools, companies and sports clubs.
Doing it on your own
I’ll teach you to build the plan yourself, so a year from now you won’t need me. This is meant to be the last time you pay anyone for this.
How it works
01
Send me a message
Through the form below or straight to my email. Tell me what you want to change and what we’d be aiming for.
02
First call
We go through your normal day, your training, your work and what hasn’t been working with your food. By the end you’ll know exactly what working together would involve.
03
Intake form and your own plan
You fill in a detailed form — tastes, routine, budget, any health conditions. From that I build a plan made for you, in the format you choose.
04
We adjust as we go
The plan isn’t a sheet of paper you file away. My goal is to change how you live from the ground up, so you never need another plan again.
Moments from working together
Consultations, shopping trips together, workshops and nutrition talks.
Working with local venues
Eating well shouldn’t only happen in your own kitchen. I work with restaurants and cafés to create food and drinks that fit into a normal day.
Healthy lunches
U Štefánika restaurant
Everyday healthy lunches from my recipes — boxed meals you take to work that won’t leave you falling asleep at your desk.
Fit smoothies with full nutrition values
La Bonté café Current
I put together a fitness smoothie menu made specifically for La Bonté’s customers — eight recipes with full nutrition values, from Immunity Booster to Chocolate Brownie.
Fit desserts
U Baristu café
Fit desserts I bake myself — sweets that fit into a nutrition plan and prove that dessert and a healthy lifestyle don’t have to be at odds. The recipes are in my cookbook.
About me
Erika Malá
Nutrition consultant, co-founder of Fitko gym in Michalovce, Slovakia, and author of the cookbook Zdravie na zjedenie (Health You Can Eat).
When I was 16, healthy eating was my hobby and the thing I relaxed with. It still is — except now I get to change people’s lives with it❤️
For seven years now I’ve been helping clients find their way through nutrition and reach results they didn’t think were possible. I don’t build the “perfect” meal plan — I build yours, around what you actually eat, how much time you have and what you can afford. No strict bans, no prescribed meals, and your relationship with food stays intact.
I work with women who want to lose weight, men who want to gain it, professional athletes in preparation, and people whose health limits what they can eat. I work with sports clubs and speak at schools and companies.
Some of my certifications
- LMU München2026 Nutrition and Lifestyle in Pregnancy
- NASM2025 Certified Nutrition Coach
- Stanford Online2023 Food and Health
- Girls Gone Strong2023 Pre & Postnatal Coach
- Yale University2021 The Science of Well-Being, Human Psychology
- Welko2020 Sports Nutrition & Nutrition Advisor
- Winštitút2019 Nutrition Advisor
- Precision Nutrition2019 Level 1 Nutrition Coaching
My book
Health you can eat
For anyone who thinks eating well means giving up the food they love. Recipes a complete beginner can manage, from ingredients you’ll find in any supermarket.
- 63 healthy recipes over 161 pages
- Desserts without the guilt — even while changing your body
- Available in print and as an e-book
Common questions
Do I have to weigh everything I eat?
No. The gram amounts are a guide, not a rule. They help at the start to give you a sense of scale, but the goal is that after a while you can judge a portion without the scales.
Does this work online?
Yes. I run consultations by phone or video and you get your plan as a PDF. The only things you miss out on working online are caliper measurements and shopping together.
Will I have to give up my favourite foods?
No. A plan with nothing in it you look forward to won’t last. I put your favourite foods in on purpose — just arranged differently.
What if I have a health condition?
Tell me at the very start. The plan will work around it, and with some diagnoses I’ll send you to your doctor first — nutrition coaching is not a substitute for medical treatment.
How long before I see results?
You usually feel the first changes in energy and digestion within a few weeks. Changing your body composition takes months — which is exactly why we build a plan you can actually keep to.
This isn’t for you if…
- you’re looking for a diet that drops ten kilos before a wedding next month
- you want a meal plan you receive once and never have to think about again
- you’re not willing to change anything about your normal day
- you’re expecting someone else to do the changing for you
Free
How to read food labels
A guide where I use real products to show you what the numbers on the back of the pack actually mean — and how to use them to pick the better option in ten seconds, right there in the shop.
- Why the order of ingredients tells you more than the front of the pack
- How much sugar, fat and salt in a portion is actually a lot
- What to look at first when you’re standing at the shelf
Have we worked together? Leave me a review
Every line means a lot to me — and helps someone else decide.
Partners and collaborations
I speak about nutrition at schools, companies and sporting events — including NightRun Michalovce and the Podvihorlatský marathon.
