The secret(s) are out (kind of)! – SHAF Coaching Newsletter

Happy Humpday – This week, I have a question for you. When you’re lifting weights, are you just going through the motions, or are you actively feeling the muscles work? If you’re not intentionally engaging the muscles you’re training, you might be missing out on better strength gains and hypertrophy. This is where the mind-muscle connection (MMC) comes in – a principle that suggests that focusing on the contraction of a muscle while lifting can lead to improved muscle activation and growth….

Happy Humpday – When we hit the gym, most of us want to get stronger. But what does that really mean? Strength training and muscle growth (hypertrophy) are closely related, but they’re not exactly the same thing. You can get stronger without significantly increasing muscle size, and you can build muscle without maximizing your strength. Let’s break down the science behind it and why lifting heavier isn’t always the best approach for everyone. Strength Training vs. Muscle Growth – What’s the…

Happy Humpday – In the world of fitness, there’s often a rush to lift heavier, move faster, or push harder. But there’s a saying that holds true no matter your goal: “Form first, speed second.” I always preach this to my clients, because focusing on proper technique isn’t just for beginners – it’s the foundation of safe, effective, and sustainable progress. Here’s why your form should always come before your tempo, and how to master it for long-term success. Why Form Matters Prevent…

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…

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…

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…