Aloha peeps 🌺 It’s time I finally give you a little personal update and share an official announcement!Stay tuned, because I’ve got some exciting news for both my life and business. 😉 How it all started Let’s rewind to November 2023.My husband and I had just taken off to Indonesia to start our year of traveling full-time. I knew from the beginning that this trip wasn’t just a break: it was a mission, kind off.I wanted to figure out where I actually want to live.Because as much as I love…

TRIGGER WARNING: In this newsletter I will be talking about my history with unhealthy eating behaviors and obsessing over weight, so if that´s isn’t for you, please click away. No judgement here.🧡 Traveling back to 2012, little Janika was insecure and had no idea that her first gym visit with her dad would be a situation she’s going to look back to 13 years later. My very first gym selfie (which wasn’t a thing back then) in 2014. I started to join my dad in the gym because I was doing…

“Hello, it´s me…” silently singing Adele in my head to announce that the newsletter is back! 🥳 You have probably been wondering where I was, or maybe not. But I definitely felt weird not sending out newsletters weekly! It kinda became a routine, but at some point I felt like I had to deliver, rather wanted to.This newsletter will be a bit more personal, so if thats not your thing, feel free to skip it. This year has been tough. Clients left, which felt like breakups because they’ve been…

Happy Humpday – Let’s talk about something that happens to all of us, no matter how motivated or disciplined we are: setbacks. Maybe it was a vacation, an injury, a stressful period at work, or just life being life. You missed a few workouts… then a few more… and suddenly, your once-strong body feels like it’s taken five steps back. I’ve been there too. But here’s the good news (backed by science): your muscles remember. The Science of Muscle Memory 🧠 When you train consistently, your muscle…

Happy Humpday – Let’s talk about something you’ve probably seen at the gym—or maybe even tried yourself: foam rolling. You’ve seen people slowly rolling back and forth on a hard cylinder, often with a pained expression that makes you wonder: Is this helping—or just torture disguised as recovery? Well, let me explain some of the science behind foam rolling and myofascial release. 🧠 What Is Foam Rolling, Really? Foam rolling is a form of self-myofascial release—a technique aimed at releasing…

Happy Humpday – Let’s talk about one of the world’s most loved performance enhancers: caffeine. Whether it’s your morning coffee, a pre-workout booster, or an energy drink before the gym — caffeine is everywhere in the fitness world. And yes, it can be your ally when used wisely. But, as always in health and fitness, more isn’t always better. ☕ Caffeine: What It Does (and Why It Works) Caffeine is a natural stimulant that affects your central nervous system. It can: Increase alertness and…

Happy Humpday – Let’s dive into something that often confuses even experienced gym-goers: compound vs. isolation exercises. You’ve probably heard both terms before, but knowing how to use them effectively can really take your training to the next level. I’ve had countless clients ask me, “Should I be doing more full-body movements, or should I focus on individual muscles like my biceps or glutes?” The answer isn’t black and white — both types of exercises have their purpose, and understanding…

Happy Humpday – Let’s talk about something that keeps popping up in conversations and on social media – detox diets. Juice cleanses, tea detoxes, fasting days with only lemon water… They all promise to “reset” your body, “flush out toxins,” and kickstart weight loss. But do they actually work? Or are we just falling for smart marketing? As someone who values both science and long-term health, I wanted to break it down for you honestly. Your Body Doesn’t Need Help Detoxing Here’s the hard…

Happy Humpday – Let’s talk about a phrase that’s been floating around gyms for decades, drilled into our heads by movies, t-shirts, and gym goers: “No pain, no gain.” It sounds tough, right? Almost heroic. But here’s the deal: when it comes to building muscle (hypertrophy), pain is not the goal – progress is. And those sore muscles you feel the day after a workout? They’re not a reliable sign of a good session. In fact, they might even be a red flag. The Science Behind Soreness (DOMS) Muscle…

Happy Humpday – If you’ve ever reached for a “healthy” snack and picked up a fruit yogurt or smoothie, thinking you’re doing your body a favor—you’re not alone. These products are often marketed as wholesome, vitamin-rich choices. But here’s the truth: while they can be part of a healthy diet, in most cases they’re far from it. Let’s take a closer look at why fruit yogurts and smoothies aren’t as healthy as they seem—and what to do instead. 🥄 The Problem with Fruit Yogurt: More Dessert Than…