{"id":1467,"date":"2025-03-24T15:06:19","date_gmt":"2025-03-24T14:06:19","guid":{"rendered":"https:\/\/entwicklung.janikamerz.de\/?page_id=1467"},"modified":"2025-07-17T10:16:54","modified_gmt":"2025-07-17T08:16:54","slug":"blog","status":"publish","type":"page","link":"https:\/\/janikamerz.au\/de\/blog\/","title":{"rendered":"Blog"},"content":{"rendered":"<style>.kb-row-layout-wrap.wp-block-kadence-rowlayout.kb-row-layout-id1467_ef0b38-4a{margin-top:var(--global-kb-spacing-sm, 1.5rem);}.kb-row-layout-id1467_ef0b38-4a > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id1467_ef0b38-4a > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id1467_ef0b38-4a > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);max-width:85%;margin-left:auto;margin-right:auto;padding-top:var(--global-kb-spacing-md, 2rem);padding-bottom:var(--global-kb-spacing-md, 2rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id1467_ef0b38-4a > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id1467_ef0b38-4a > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id1467_ef0b38-4a > .kt-row-column-wrap{padding-right:0px;padding-left:0px;grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id1467_ef0b38-4a alignnone has-theme-palette8-background-color kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column1467_cf6a73-78 > .kt-inside-inner-col,.kadence-column1467_cf6a73-78 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1467_cf6a73-78 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1467_cf6a73-78 > .kt-inside-inner-col{flex-direction:column;}.kadence-column1467_cf6a73-78 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1467_cf6a73-78 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1467_cf6a73-78{position:relative;}@media all and (max-width: 1024px){.kadence-column1467_cf6a73-78 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column1467_cf6a73-78 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1467_cf6a73-78 kb-section-dir-vertical\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedheading.kt-adv-heading1467_bb0c5c-a9, .wp-block-kadence-advancedheading.kt-adv-heading1467_bb0c5c-a9[data-kb-block=\"kb-adv-heading1467_bb0c5c-a9\"]{margin-bottom:var(--global-kb-spacing-xs, 1rem);text-align:left;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading1467_bb0c5c-a9 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1467_bb0c5c-a9[data-kb-block=\"kb-adv-heading1467_bb0c5c-a9\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1467_bb0c5c-a9 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading1467_bb0c5c-a9[data-kb-block=\"kb-adv-heading1467_bb0c5c-a9\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h1 class=\"kt-adv-heading1467_bb0c5c-a9 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading1467_bb0c5c-a9\">Blog<\/h1>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading1467_8758a9-06, .wp-block-kadence-advancedheading.kt-adv-heading1467_8758a9-06[data-kb-block=\"kb-adv-heading1467_8758a9-06\"]{text-align:left;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading1467_8758a9-06 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1467_8758a9-06[data-kb-block=\"kb-adv-heading1467_8758a9-06\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1467_8758a9-06 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading1467_8758a9-06[data-kb-block=\"kb-adv-heading1467_8758a9-06\"] img.kb-inline-image{width:150px;vertical-align:baseline;}@media all and (max-width: 767px){.wp-block-kadence-advancedheading.kt-adv-heading1467_8758a9-06, .wp-block-kadence-advancedheading.kt-adv-heading1467_8758a9-06[data-kb-block=\"kb-adv-heading1467_8758a9-06\"]{font-size:var(--global-kb-font-size-md, 1.25rem);}}<\/style>\n<h3 class=\"kt-adv-heading1467_8758a9-06 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading1467_8758a9-06\">Missed a newsletter? Catch up here on all the science-based insights, mindset shifts, and real-talk advice from the SHAF Coaching Community.<\/h3>\n<\/div><\/div>\n\n<\/div><\/div>\n\n<style>.kb-row-layout-id1467_21ffc2-fc > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id1467_21ffc2-fc > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id1467_21ffc2-fc > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);max-width:85%;margin-left:auto;margin-right:auto;padding-top:var(--global-kb-spacing-xxl, 5rem);padding-bottom:var(--global-kb-spacing-xxl, 5rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id1467_21ffc2-fc > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id1467_21ffc2-fc > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id1467_21ffc2-fc > .kt-row-column-wrap{padding-right:0px;padding-bottom:var(--global-kb-spacing-xl, 4rem);padding-left:0px;grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id1467_21ffc2-fc alignnone kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column1467_b492f4-4b > .kt-inside-inner-col,.kadence-column1467_b492f4-4b > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1467_b492f4-4b > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1467_b492f4-4b > .kt-inside-inner-col{flex-direction:column;}.kadence-column1467_b492f4-4b > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1467_b492f4-4b > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1467_b492f4-4b{position:relative;}@media all and (max-width: 1024px){.kadence-column1467_b492f4-4b > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column1467_b492f4-4b > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1467_b492f4-4b\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedheading.kt-adv-heading1467_15512e-4c, .wp-block-kadence-advancedheading.kt-adv-heading1467_15512e-4c[data-kb-block=\"kb-adv-heading1467_15512e-4c\"]{text-align:left;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading1467_15512e-4c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1467_15512e-4c[data-kb-block=\"kb-adv-heading1467_15512e-4c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1467_15512e-4c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading1467_15512e-4c[data-kb-block=\"kb-adv-heading1467_15512e-4c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading1467_15512e-4c wp-block-kadence-advancedheading has-theme-palette-7-color has-text-color\" data-kb-block=\"kb-adv-heading1467_15512e-4c\">Featured Post<\/h3>\n\n\n<style>.kt-post-loop1467_3a8a43-73 .kadence-post-image{padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.kt-post-loop1467_3a8a43-73 .kt-feat-image-align-left{grid-template-columns:50% auto;height:100%;}.kt-post-loop1467_3a8a43-73 .kadence-post-image .kt-image-ratio-full-height{height:100%;padding-bottom:0px;}.kt-post-loop1467_3a8a43-73 .kt-blocks-post-grid-item-inner-wrap .kt-blocks-post-grid-item-inner{display:flex;flex-direction:column;justify-content:center;}.kt-post-loop1467_3a8a43-73 .kt-post-grid-wrap{gap:44px 44px;}.kt-post-loop1467_3a8a43-73 .kt-blocks-post-grid-item{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;background-color:var(--global-palette8, #F7FAFC);overflow:hidden;}.kt-post-loop1467_3a8a43-73 .kt-blocks-post-grid-item .kt-blocks-post-grid-item-inner{padding-top:15px;padding-right:25px;padding-bottom:25px;padding-left:25px;}.kt-post-loop1467_3a8a43-73 .kt-blocks-post-grid-item header{padding-top:0px;padding-right:0px;padding-bottom:10px;padding-left:0px;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;}.kt-post-loop1467_3a8a43-73 .kt-blocks-post-grid-item .entry-title{padding-top:10px;padding-right:0px;padding-bottom:5px;padding-left:0px;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;font-size:35px;line-height:1em;}.kt-post-loop1467_3a8a43-73 .kt-blocks-post-grid-item .kt-blocks-post-top-meta{color:var(--global-palette5, #4A5568);}.kt-post-loop1467_3a8a43-73 .kt-blocks-post-grid-item .kt-blocks-post-top-meta a{color:var(--global-palette5, #4A5568);}.kt-post-loop1467_3a8a43-73 .kt-blocks-post-grid-item .kt-blocks-post-top-meta a:hover{color:var(--global-palette5, #4A5568);}.kt-post-loop1467_3a8a43-73 .entry-content{padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;}.kt-post-loop1467_3a8a43-73 .kt-blocks-post-footer{color:#777777;border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;font-size:12px;line-height:20px;}.kt-post-loop1467_3a8a43-73 .entry-content:after{height:0px;}.kt-post-loop1467_3a8a43-73 .kt-blocks-post-footer a{color:#777777;}.kt-post-loop1467_3a8a43-73 .kt-blocks-post-footer a:hover{color:#444444;}.kt-post-loop1467_3a8a43-73 .entry-content .kt-blocks-post-readmore{background-color:rgba(68,68,68,0);border-color:#444444;color:var(--global-palette7, #EDF2F7);padding-top:12px;padding-right:0px;padding-bottom:4px;padding-left:0px;}.kt-post-loop1467_3a8a43-73 .entry-content .kt-blocks-post-readmore:hover{color:var(--global-palette6, #718096);border-color:#555555;background-color:rgba(68,68,68,0);}.kt-post-loop1467_3a8a43-73 .kb-filter-item{border-top-width:0px;border-right-width:0px;border-bottom-width:2px;border-left-width:0px;padding-top:5px;padding-right:8px;padding-bottom:5px;padding-left:8px;margin-top:0px;margin-right:10px;margin-bottom:0px;margin-left:0px;}@media all and (max-width: 767px){.kt-post-loop1467_3a8a43-73 .kadence-post-image .kt-image-ratio-full-height{height:0px;padding-bottom:66.67%;}}<\/style><div class=\"wp-block-kadence-postgrid kt-blocks-post-loop-block alignnone kt-post-loop1467_3a8a43-73 kt-post-grid-layout-grid \"><div class=\"kt-post-grid-layout-grid-wrap kt-post-grid-wrap\" data-columns-xxl=\"1\" data-columns-xl=\"1\" data-columns-md=\"1\" data-columns-sm=\"1\" data-columns-xs=\"1\" data-columns-ss=\"1\"data-item-selector=\".kt-post-masonry-item\" aria-label=\"Post Carousel\"><article class=\"kt-blocks-post-grid-item post-2661 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-left kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67 kt-image-ratio-full-height\" style=\"\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/the-secrets-are-out-kind-of-shaf-coaching-newsletter\/\" aria-label=\"The secret(s) are out (kind of)! &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/11\/eT9aYiQohenBEnJghzQHT7-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/11\/eT9aYiQohenBEnJghzQHT7-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/11\/eT9aYiQohenBEnJghzQHT7-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/11\/eT9aYiQohenBEnJghzQHT7-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/11\/eT9aYiQohenBEnJghzQHT7-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/11\/eT9aYiQohenBEnJghzQHT7.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/the-secrets-are-out-kind-of-shaf-coaching-newsletter\/\">The secret(s) are out (kind of)! &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-11-14T22:33:19+01:00\" class=\"kt-blocks-post-date\">14. November 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Aloha peeps \ud83c\udf3a It\u2019s time I finally give you a little personal update and share an official announcement!Stay tuned, because I\u2019ve got some exciting news for both my life and business. \ud83d\ude09 How it all started Let\u2019s rewind to November&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/the-secrets-are-out-kind-of-shaf-coaching-newsletter\/\">Read More<span class=\"screen-reader-text\"> The secret(s) are out (kind of)! &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><\/div><\/div><!-- .wp-block-kadence-postgrid --><\/div><\/div>\n\n<\/div><\/div>\n\n<style>.kb-row-layout-id1467_cd79e2-8e > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id1467_cd79e2-8e > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id1467_cd79e2-8e > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);max-width:85%;margin-left:auto;margin-right:auto;padding-top:var(--global-kb-spacing-xxl, 5rem);padding-bottom:var(--global-kb-spacing-4xl, 8rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id1467_cd79e2-8e{background-image:linear-gradient(135deg,var(--global-palette9) 0%,var(--global-palette8) 46%,var(--global-palette9) 100%);}.kb-row-layout-id1467_cd79e2-8e > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id1467_cd79e2-8e > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id1467_cd79e2-8e > .kt-row-column-wrap{padding-top:var(--global-kb-spacing-xl, 4rem);padding-right:0px;padding-left:0px;grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id1467_cd79e2-8e alignnone kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column1467_7cb54b-67 > .kt-inside-inner-col,.kadence-column1467_7cb54b-67 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1467_7cb54b-67 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1467_7cb54b-67 > 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data-columns-ss=\"1\"data-item-selector=\".kt-post-masonry-item\" aria-label=\"Post Carousel\"><article class=\"kt-blocks-post-grid-item post-2658 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/how-my-fitness-journey-started-shaf-coaching-newsletter\/\" aria-label=\"How my Fitness Journey started:- SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/10\/eT9aYiQohenBEnJghzQHT7-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/10\/eT9aYiQohenBEnJghzQHT7-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/10\/eT9aYiQohenBEnJghzQHT7-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/10\/eT9aYiQohenBEnJghzQHT7-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/10\/eT9aYiQohenBEnJghzQHT7-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/10\/eT9aYiQohenBEnJghzQHT7.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/how-my-fitness-journey-started-shaf-coaching-newsletter\/\">How my Fitness Journey started:- SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-10-01T08:00:25+02:00\" class=\"kt-blocks-post-date\">1. Oktober 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">TRIGGER WARNING: In this newsletter I will be talking about my history with unhealthy eating behaviors and obsessing over weight, so if that\u00b4s isn&#8217;t for you, please click away. No judgement here.\ud83e\udde1 Traveling back to 2012, little Janika was insecure&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/how-my-fitness-journey-started-shaf-coaching-newsletter\/\">Read More<span class=\"screen-reader-text\"> How my Fitness Journey started:- SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-2648 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/hello-its-me-shaf-coaching-newsletter\/\" aria-label=\"Hello, it\u00b4s me! &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/09\/eT9aYiQohenBEnJghzQHT7-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/09\/eT9aYiQohenBEnJghzQHT7-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/09\/eT9aYiQohenBEnJghzQHT7-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/09\/eT9aYiQohenBEnJghzQHT7-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/09\/eT9aYiQohenBEnJghzQHT7-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/09\/eT9aYiQohenBEnJghzQHT7.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/hello-its-me-shaf-coaching-newsletter\/\">Hello, it\u00b4s me! &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-09-03T11:03:49+02:00\" class=\"kt-blocks-post-date\">3. September 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">&#8220;Hello, it\u00b4s me&#8230;&#8221; silently singing Adele in my head to announce that the newsletter is back! \ud83e\udd73 You have probably been wondering where I was, or maybe not. But I definitely felt weird not sending out newsletters weekly! It kinda&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/hello-its-me-shaf-coaching-newsletter\/\">Read More<span class=\"screen-reader-text\"> Hello, it\u00b4s me! &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-2605 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/took-a-break-your-muscles-havent-forgotten-shaf-coaching-newsletter\/\" aria-label=\"Took a break? Your Muscles Haven\u2019t Forgotten \ud83d\udcaa &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/07\/eT9aYiQohenBEnJghzQHT7-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/07\/eT9aYiQohenBEnJghzQHT7-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/07\/eT9aYiQohenBEnJghzQHT7-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/07\/eT9aYiQohenBEnJghzQHT7-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/07\/eT9aYiQohenBEnJghzQHT7-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/07\/eT9aYiQohenBEnJghzQHT7.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/took-a-break-your-muscles-havent-forgotten-shaf-coaching-newsletter\/\">Took a break? Your Muscles Haven\u2019t Forgotten \ud83d\udcaa &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-07-09T15:03:58+02:00\" class=\"kt-blocks-post-date\">9. Juli 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; Let\u2019s 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&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/took-a-break-your-muscles-havent-forgotten-shaf-coaching-newsletter\/\">Read More<span class=\"screen-reader-text\"> Took a break? Your Muscles Haven\u2019t Forgotten \ud83d\udcaa &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-2555 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/foam-rolling-is-it-worth-it-the-science-behind-myofascial-release-shaf-coaching-newsletter\/\" aria-label=\"Foam Rolling \ud83c\udf00: Is It Worth It? The science behind myofascial release &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/06\/eT9aYiQohenBEnJghzQHT7-1-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/06\/eT9aYiQohenBEnJghzQHT7-1-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/06\/eT9aYiQohenBEnJghzQHT7-1-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/06\/eT9aYiQohenBEnJghzQHT7-1-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/06\/eT9aYiQohenBEnJghzQHT7-1-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/06\/eT9aYiQohenBEnJghzQHT7-1.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/foam-rolling-is-it-worth-it-the-science-behind-myofascial-release-shaf-coaching-newsletter\/\">Foam Rolling \ud83c\udf00: Is It Worth It? The science behind myofascial release &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-06-18T15:04:42+02:00\" class=\"kt-blocks-post-date\">18. Juni 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; Let\u2019s talk about something you\u2019ve probably seen at the gym\u2014or maybe even tried yourself: foam rolling. You\u2019ve seen people slowly rolling back and forth on a hard cylinder, often with a pained expression that makes you wonder:&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/foam-rolling-is-it-worth-it-the-science-behind-myofascial-release-shaf-coaching-newsletter\/\">Read More<span class=\"screen-reader-text\"> Foam Rolling \ud83c\udf00: Is It Worth It? The science behind myofascial release &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-2411 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/caffeine-workouts-shaf-coaching-newsletter\/\" aria-label=\"Caffeine &amp; Workouts \u2615\ufe0f  &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/06\/eT9aYiQohenBEnJghzQHT7-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/06\/eT9aYiQohenBEnJghzQHT7-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/06\/eT9aYiQohenBEnJghzQHT7-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/06\/eT9aYiQohenBEnJghzQHT7-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/06\/eT9aYiQohenBEnJghzQHT7-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/06\/eT9aYiQohenBEnJghzQHT7.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/caffeine-workouts-shaf-coaching-newsletter\/\">Caffeine &amp; Workouts \u2615\ufe0f  &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-06-04T15:00:28+02:00\" class=\"kt-blocks-post-date\">4. Juni 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; Let\u2019s talk about one of the world\u2019s most loved performance enhancers: caffeine. Whether it\u2019s your morning coffee, a pre-workout booster, or an energy drink before the gym \u2014 caffeine is everywhere in the fitness world. And yes,&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/caffeine-workouts-shaf-coaching-newsletter\/\">Read More<span class=\"screen-reader-text\"> Caffeine &amp; Workouts \u2615\ufe0f  &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1927 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/should-you-focus-on-compound-or-isolation-exercises-heres-what-i-recommend-%f0%9f%91%a9%f0%9f%8f%bb%f0%9f%8f%ab-shaf-coaching-newsletter\/\" aria-label=\"Should You Focus on Compound or Isolation Exercises? Here&#8217;s What I Recommend \ud83d\udc69\ud83c\udffb\u200d\ud83c\udfeb  &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/05\/eT9aYiQohenBEnJghzQHT7-2-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/05\/eT9aYiQohenBEnJghzQHT7-2-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/05\/eT9aYiQohenBEnJghzQHT7-2-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/05\/eT9aYiQohenBEnJghzQHT7-2-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/05\/eT9aYiQohenBEnJghzQHT7-2-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/05\/eT9aYiQohenBEnJghzQHT7-2.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/should-you-focus-on-compound-or-isolation-exercises-heres-what-i-recommend-%f0%9f%91%a9%f0%9f%8f%bb%f0%9f%8f%ab-shaf-coaching-newsletter\/\">Should You Focus on Compound or Isolation Exercises? Here&#8217;s What I Recommend \ud83d\udc69\ud83c\udffb\u200d\ud83c\udfeb  &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-05-21T15:08:52+02:00\" class=\"kt-blocks-post-date\">21. Mai 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; Let\u2019s dive into something that often confuses even experienced gym-goers: compound vs. isolation exercises. You\u2019ve probably heard both terms before, but knowing how to use them effectively can really take your training to the next level. I\u2019ve&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/should-you-focus-on-compound-or-isolation-exercises-heres-what-i-recommend-%f0%9f%91%a9%f0%9f%8f%bb%f0%9f%8f%ab-shaf-coaching-newsletter\/\">Read More<span class=\"screen-reader-text\"> Should You Focus on Compound or Isolation Exercises? Here&#8217;s What I Recommend \ud83d\udc69\ud83c\udffb\u200d\ud83c\udfeb  &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1738 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/are-detox-diets-a-scam-the-truth-about-cleansing-weight-loss-%f0%9f%a7%83-shaf-coaching-newsletter-2\/\" aria-label=\"Are Detox Diets a Scam? The Truth About Cleansing &amp; Weight Loss \ud83e\uddc3 &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/05\/eT9aYiQohenBEnJghzQHT7-1-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/05\/eT9aYiQohenBEnJghzQHT7-1-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/05\/eT9aYiQohenBEnJghzQHT7-1-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/05\/eT9aYiQohenBEnJghzQHT7-1-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/05\/eT9aYiQohenBEnJghzQHT7-1-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/05\/eT9aYiQohenBEnJghzQHT7-1.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/are-detox-diets-a-scam-the-truth-about-cleansing-weight-loss-%f0%9f%a7%83-shaf-coaching-newsletter-2\/\">Are Detox Diets a Scam? The Truth About Cleansing &amp; Weight Loss \ud83e\uddc3 &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-05-07T15:16:52+02:00\" class=\"kt-blocks-post-date\">7. Mai 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; Let\u2019s talk about something that keeps popping up in conversations and on social media &#8211; detox diets. Juice cleanses, tea detoxes, fasting days with only lemon water\u2026 They all promise to \u201creset\u201d your body, \u201cflush out toxins,\u201d&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/are-detox-diets-a-scam-the-truth-about-cleansing-weight-loss-%f0%9f%a7%83-shaf-coaching-newsletter-2\/\">Read More<span class=\"screen-reader-text\"> Are Detox Diets a Scam? The Truth About Cleansing &amp; Weight Loss \ud83e\uddc3 &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1747 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/no-pain-no-gain-not-so-fast-%f0%9f%91%a9%f0%9f%8f%bb%f0%9f%8f%ab-shaf-coaching-newsletter-4\/\" aria-label=\"&#8220;No Pain, No Gain&#8221;? Not So Fast&#8230; \ud83d\udc69\ud83c\udffb\u200d\ud83c\udfeb &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/04\/eT9aYiQohenBEnJghzQHT7-2-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/04\/eT9aYiQohenBEnJghzQHT7-2-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/04\/eT9aYiQohenBEnJghzQHT7-2-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/04\/eT9aYiQohenBEnJghzQHT7-2-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/04\/eT9aYiQohenBEnJghzQHT7-2-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/04\/eT9aYiQohenBEnJghzQHT7-2.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/no-pain-no-gain-not-so-fast-%f0%9f%91%a9%f0%9f%8f%bb%f0%9f%8f%ab-shaf-coaching-newsletter-4\/\">&#8220;No Pain, No Gain&#8221;? Not So Fast&#8230; \ud83d\udc69\ud83c\udffb\u200d\ud83c\udfeb &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-04-23T15:11:20+02:00\" class=\"kt-blocks-post-date\">23. April 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; Let\u2019s talk about a phrase that\u2019s been floating around gyms for decades, drilled into our heads by movies, t-shirts, and gym goers: &#8220;No pain, no gain.&#8221; It sounds tough, right? Almost heroic. But here\u2019s the deal: when&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/no-pain-no-gain-not-so-fast-%f0%9f%91%a9%f0%9f%8f%bb%f0%9f%8f%ab-shaf-coaching-newsletter-4\/\">Read More<span class=\"screen-reader-text\"> &#8220;No Pain, No Gain&#8221;? Not So Fast&#8230; \ud83d\udc69\ud83c\udffb\u200d\ud83c\udfeb &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1760 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/the-truth-about-fruit-yogurt-and-smoothies-not-as-healthy-as-you-think-%f0%9f%8d%93-shaf-coaching-newsletter-2\/\" aria-label=\"The Truth About Fruit Yogurt and Smoothies: Not as Healthy as You Think! \ud83c\udf53 &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/04\/eT9aYiQohenBEnJghzQHT7-3-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/04\/eT9aYiQohenBEnJghzQHT7-3-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/04\/eT9aYiQohenBEnJghzQHT7-3-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/04\/eT9aYiQohenBEnJghzQHT7-3-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/04\/eT9aYiQohenBEnJghzQHT7-3-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/04\/eT9aYiQohenBEnJghzQHT7-3.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/the-truth-about-fruit-yogurt-and-smoothies-not-as-healthy-as-you-think-%f0%9f%8d%93-shaf-coaching-newsletter-2\/\">The Truth About Fruit Yogurt and Smoothies: Not as Healthy as You Think! \ud83c\udf53 &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-04-09T15:01:20+02:00\" class=\"kt-blocks-post-date\">9. April 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; If you\u2019ve ever reached for a \u201chealthy\u201d snack and picked up a fruit yogurt or smoothie, thinking you\u2019re doing your body a favor\u2014you\u2019re not alone. These products are often marketed as wholesome, vitamin-rich choices. But here\u2019s the&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/the-truth-about-fruit-yogurt-and-smoothies-not-as-healthy-as-you-think-%f0%9f%8d%93-shaf-coaching-newsletter-2\/\">Read More<span class=\"screen-reader-text\"> The Truth About Fruit Yogurt and Smoothies: Not as Healthy as You Think! \ud83c\udf53 &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1774 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/should-you-lift-heavier-to-get-stronger-%f0%9f%a4%94-shaf-coaching-newsletter-2\/\" aria-label=\"Should You Lift Heavier to Get Stronger? \ud83e\udd14 &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-4-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-4-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-4-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-4-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-4-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-4.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/should-you-lift-heavier-to-get-stronger-%f0%9f%a4%94-shaf-coaching-newsletter-2\/\">Should You Lift Heavier to Get Stronger? \ud83e\udd14 &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-03-26T14:08:24+01:00\" class=\"kt-blocks-post-date\">26. M\u00e4rz 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; 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\u2019re not exactly the same thing. You can get&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/should-you-lift-heavier-to-get-stronger-%f0%9f%a4%94-shaf-coaching-newsletter-2\/\">Read More<span class=\"screen-reader-text\"> Should You Lift Heavier to Get Stronger? \ud83e\udd14 &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1484 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/the-truth-about-muscle-growth-%f0%9f%92%aa%f0%9f%8f%bc-shaf-coaching-newsletter\/\" aria-label=\"The Truth About Muscle Growth \ud83d\udcaa\ud83c\udffc  &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/the-truth-about-muscle-growth-%f0%9f%92%aa%f0%9f%8f%bc-shaf-coaching-newsletter\/\">The Truth About Muscle Growth \ud83d\udcaa\ud83c\udffc  &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-03-19T14:11:02+01:00\" class=\"kt-blocks-post-date\">19. M\u00e4rz 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; If you&#8217;ve ever trained hard in the gym, you&#8217;ve probably heard all sorts of claims about how muscle growth actually happens. Maybe you&#8217;ve been told that the burn is everything, that soreness equals progress, or that you&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/the-truth-about-muscle-growth-%f0%9f%92%aa%f0%9f%8f%bc-shaf-coaching-newsletter\/\">Read More<span class=\"screen-reader-text\"> The Truth About Muscle Growth \ud83d\udcaa\ud83c\udffc  &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1795 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/find-your-perfect-cardio-intensity-the-science-of-power-zones-%f0%9f%9a%b4%f0%9f%8f%bb%e2%99%80%ef%b8%8f-shaf-coaching-newsletter-2\/\" aria-label=\"Find Your Perfect Cardio Intensity: The Science of Power Zones \ud83d\udeb4\ud83c\udffb\u200d\u2640\ufe0f  &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-10-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-10-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-10-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-10-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-10-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-10.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/find-your-perfect-cardio-intensity-the-science-of-power-zones-%f0%9f%9a%b4%f0%9f%8f%bb%e2%99%80%ef%b8%8f-shaf-coaching-newsletter-2\/\">Find Your Perfect Cardio Intensity: The Science of Power Zones \ud83d\udeb4\ud83c\udffb\u200d\u2640\ufe0f  &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-03-12T14:09:56+01:00\" class=\"kt-blocks-post-date\">12. M\u00e4rz 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; If you&#8217;ve ever wondered whether you&#8217;re pushing too hard or not hard enough during your cardio sessions, you&#8217;re not alone. Cardio training isn\u2019t just about going all out or taking it easy\u2014it\u2019s about training smart. And that\u2019s&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/find-your-perfect-cardio-intensity-the-science-of-power-zones-%f0%9f%9a%b4%f0%9f%8f%bb%e2%99%80%ef%b8%8f-shaf-coaching-newsletter-2\/\">Read More<span class=\"screen-reader-text\"> Find Your Perfect Cardio Intensity: The Science of Power Zones \ud83d\udeb4\ud83c\udffb\u200d\u2640\ufe0f  &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1807 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/mastering-tempo-the-secret-to-better-workouts-%f0%9f%8f%8b%f0%9f%8f%bb%e2%99%80%ef%b8%8f-shaf-coaching-newsletter-4\/\" aria-label=\"Mastering Tempo: The Secret to Better Workouts \ud83c\udfcb\ud83c\udffb\u200d\u2640\ufe0f  &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-15-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-15-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-15-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-15-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-15-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/03\/eT9aYiQohenBEnJghzQHT7-15.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/mastering-tempo-the-secret-to-better-workouts-%f0%9f%8f%8b%f0%9f%8f%bb%e2%99%80%ef%b8%8f-shaf-coaching-newsletter-4\/\">Mastering Tempo: The Secret to Better Workouts \ud83c\udfcb\ud83c\udffb\u200d\u2640\ufe0f  &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-03-05T15:02:28+01:00\" class=\"kt-blocks-post-date\">5. M\u00e4rz 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; Ever see someone at the gym bouncing through their reps, barely controlling the weight? This week I want to talk about why it is important to consider tempo as a crucial part of your training. The tempo&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/mastering-tempo-the-secret-to-better-workouts-%f0%9f%8f%8b%f0%9f%8f%bb%e2%99%80%ef%b8%8f-shaf-coaching-newsletter-4\/\">Read More<span class=\"screen-reader-text\"> Mastering Tempo: The Secret to Better Workouts \ud83c\udfcb\ud83c\udffb\u200d\u2640\ufe0f  &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1820 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/vo2-max-how-to-measure-and-improve-oxygen-efficiency-%f0%9f%98%ae%f0%9f%92%a8-shaf-coaching-newsletter-3\/\" aria-label=\"VO2 Max: How to measure and improve oxygen efficiency \ud83d\ude2e\u200d\ud83d\udca8 &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-4-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-4-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-4-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-4-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-4-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-4.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/vo2-max-how-to-measure-and-improve-oxygen-efficiency-%f0%9f%98%ae%f0%9f%92%a8-shaf-coaching-newsletter-3\/\">VO2 Max: How to measure and improve oxygen efficiency \ud83d\ude2e\u200d\ud83d\udca8 &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-02-26T15:15:02+01:00\" class=\"kt-blocks-post-date\">26. Februar 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; Well, if you know me, you know that I don&#8217;t enjoy cardio training. However, I do it anyway, because of the countless benefits. But how do we measure our cardio performance? When we often track progress using&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/vo2-max-how-to-measure-and-improve-oxygen-efficiency-%f0%9f%98%ae%f0%9f%92%a8-shaf-coaching-newsletter-3\/\">Read More<span class=\"screen-reader-text\"> VO2 Max: How to measure and improve oxygen efficiency \ud83d\ude2e\u200d\ud83d\udca8 &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1496 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/the-power-of-the-mind-muscle-connection-%f0%9f%a7%a0%f0%9f%92%aa%f0%9f%8f%bc-shaf-coaching-newsletter\/\" aria-label=\"The Power of the Mind-Muscle Connection \ud83e\udde0\ud83d\udcaa\ud83c\udffc  &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-1-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-1-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-1-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-1-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-1.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/the-power-of-the-mind-muscle-connection-%f0%9f%a7%a0%f0%9f%92%aa%f0%9f%8f%bc-shaf-coaching-newsletter\/\">The Power of the Mind-Muscle Connection \ud83e\udde0\ud83d\udcaa\ud83c\udffc  &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-02-19T15:04:56+01:00\" class=\"kt-blocks-post-date\">19. Februar 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; This week, I have a question for you. When you&#8217;re lifting weights, are you just going through the motions, or are you actively feeling the muscles work? If you&#8217;re not intentionally engaging the muscles you&#8217;re training, you&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/the-power-of-the-mind-muscle-connection-%f0%9f%a7%a0%f0%9f%92%aa%f0%9f%8f%bc-shaf-coaching-newsletter\/\">Read More<span class=\"screen-reader-text\"> The Power of the Mind-Muscle Connection \ud83e\udde0\ud83d\udcaa\ud83c\udffc  &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1499 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/the-power-of-affirmations-in-your-fitness-journey-%f0%9f%a7%98%f0%9f%8f%bb%e2%99%80%ef%b8%8f-shaf-coaching-newsletter\/\" aria-label=\"The Power of Affirmations in Your Fitness Journey \ud83e\uddd8\ud83c\udffb\u200d\u2640\ufe0f  &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-2-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-2-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-2-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-2-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-2.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/the-power-of-affirmations-in-your-fitness-journey-%f0%9f%a7%98%f0%9f%8f%bb%e2%99%80%ef%b8%8f-shaf-coaching-newsletter\/\">The Power of Affirmations in Your Fitness Journey \ud83e\uddd8\ud83c\udffb\u200d\u2640\ufe0f  &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-02-12T15:10:57+01:00\" class=\"kt-blocks-post-date\">12. Februar 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; When it comes to fitness, we often focus on physical training &#8211; lifting heavier, running faster, or stretching deeper. But have you ever trained your mind the same way?If you know me, you know that I firmly&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/the-power-of-affirmations-in-your-fitness-journey-%f0%9f%a7%98%f0%9f%8f%bb%e2%99%80%ef%b8%8f-shaf-coaching-newsletter\/\">Read More<span class=\"screen-reader-text\"> The Power of Affirmations in Your Fitness Journey \ud83e\uddd8\ud83c\udffb\u200d\u2640\ufe0f  &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1858 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/how-stress-is-holding-you-back-and-what-you-can-do-about-it-%f0%9f%98%b0-shaf-coaching-newsletter-2\/\" aria-label=\"How Stress is Holding You Back and What You Can Do About It \ud83d\ude30   &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-15-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-15-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-15-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-15-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-15-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/02\/eT9aYiQohenBEnJghzQHT7-15.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/how-stress-is-holding-you-back-and-what-you-can-do-about-it-%f0%9f%98%b0-shaf-coaching-newsletter-2\/\">How Stress is Holding You Back and What You Can Do About It \ud83d\ude30   &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-02-05T15:00:13+01:00\" class=\"kt-blocks-post-date\">5. Februar 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; We&#8217;re already in February, and the holiday season feels like a distant memory. Routine has likely taken over again, and with it, stress has started creeping back into our daily lives.We all experience stress, but few people&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/how-stress-is-holding-you-back-and-what-you-can-do-about-it-%f0%9f%98%b0-shaf-coaching-newsletter-2\/\">Read More<span class=\"screen-reader-text\"> How Stress is Holding You Back and What You Can Do About It \ud83d\ude30   &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1505 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/technique-before-tempo-why-form-matters-%f0%9f%8f%8b%f0%9f%8f%bb%e2%99%80%ef%b8%8f-shaf-coaching-newsletter\/\" aria-label=\"Technique Before Tempo: Why Form Matters \ud83c\udfcb\ud83c\udffb\u200d\u2640\ufe0f &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/technique-before-tempo-why-form-matters-%f0%9f%8f%8b%f0%9f%8f%bb%e2%99%80%ef%b8%8f-shaf-coaching-newsletter\/\">Technique Before Tempo: Why Form Matters \ud83c\udfcb\ud83c\udffb\u200d\u2640\ufe0f &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-01-29T15:08:00+01:00\" class=\"kt-blocks-post-date\">29. Januar 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; In the world of fitness, there\u2019s often a rush to lift heavier, move faster, or push harder. But there\u2019s a saying that holds true no matter your goal: \u201cForm first, speed second.\u201d I always preach this to&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/technique-before-tempo-why-form-matters-%f0%9f%8f%8b%f0%9f%8f%bb%e2%99%80%ef%b8%8f-shaf-coaching-newsletter\/\">Read More<span class=\"screen-reader-text\"> Technique Before Tempo: Why Form Matters \ud83c\udfcb\ud83c\udffb\u200d\u2640\ufe0f &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1882 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/why-not-losing-weight-is-not-a-setback-%e2%9a%96%ef%b8%8f-shaf-coaching-newsletter-5\/\" aria-label=\"Why Not Losing Weight Is NOT a Setback \u2696\ufe0f  &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-9-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-9-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-9-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-9-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-9-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-9.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/why-not-losing-weight-is-not-a-setback-%e2%9a%96%ef%b8%8f-shaf-coaching-newsletter-5\/\">Why Not Losing Weight Is NOT a Setback \u2696\ufe0f  &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-01-22T15:07:11+01:00\" class=\"kt-blocks-post-date\">22. Januar 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; The scale can be a tricky thing &#8211; it fluctuates, stalls, and sometimes refuses to go down, even when you\u2019re putting in the effort. But here\u2019s the truth, I always preach to my coachees: not losing weight&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/why-not-losing-weight-is-not-a-setback-%e2%9a%96%ef%b8%8f-shaf-coaching-newsletter-5\/\">Read More<span class=\"screen-reader-text\"> Why Not Losing Weight Is NOT a Setback \u2696\ufe0f  &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1891 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/debunking-hyped-fitness-trends-of-2025-%f0%9f%91%a9%f0%9f%8f%bb%f0%9f%8f%ab-shaf-coaching-newsletter-2\/\" aria-label=\"Debunking Hyped Fitness Trends of 2025 \ud83d\udc69\ud83c\udffb\u200d\ud83c\udfeb  &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-11-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-11-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-11-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-11-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-11-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-11.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/debunking-hyped-fitness-trends-of-2025-%f0%9f%91%a9%f0%9f%8f%bb%f0%9f%8f%ab-shaf-coaching-newsletter-2\/\">Debunking Hyped Fitness Trends of 2025 \ud83d\udc69\ud83c\udffb\u200d\ud83c\udfeb  &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-01-15T15:08:34+01:00\" class=\"kt-blocks-post-date\">15. Januar 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; Have you been scrolling through social media lately and saw some of these &#8220;innovative&#8221; and &#8220;easy&#8221; fitness routines? Every January I see social media filled with new trending workouts and promising &#8220;quick results&#8221;, but not every shiny&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/debunking-hyped-fitness-trends-of-2025-%f0%9f%91%a9%f0%9f%8f%bb%f0%9f%8f%ab-shaf-coaching-newsletter-2\/\">Read More<span class=\"screen-reader-text\"> Debunking Hyped Fitness Trends of 2025 \ud83d\udc69\ud83c\udffb\u200d\ud83c\udfeb  &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1903 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/can-you-be-vegan-and-fit-absolutely-heres-how-%f0%9f%a5%a6-shaf-coaching-newsletter-2\/\" aria-label=\"Can You Be Vegan and Fit? Absolutely &#8211; Here\u2019s How \ud83e\udd66  &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-15-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-15-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-15-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-15-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-15-18x10.png 18w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-15.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/can-you-be-vegan-and-fit-absolutely-heres-how-%f0%9f%a5%a6-shaf-coaching-newsletter-2\/\">Can You Be Vegan and Fit? Absolutely &#8211; Here\u2019s How \ud83e\udd66  &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-01-08T15:12:57+01:00\" class=\"kt-blocks-post-date\">8. Januar 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; In January many people I know try to reduce their meat consumption or even participating on the trend &#8220;Veganuary&#8221; &#8211; a vegan month. However, many are concerned that this might hurt their fitness goals. So can you&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/can-you-be-vegan-and-fit-absolutely-heres-how-%f0%9f%a5%a6-shaf-coaching-newsletter-2\/\">Read More<span class=\"screen-reader-text\"> Can You Be Vegan and Fit? Absolutely &#8211; Here\u2019s How \ud83e\udd66  &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-1517 post type-post status-publish format-standard has-post-thumbnail hentry category-allgemein\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-top kt-feat-image-mobile-align-top\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/janikamerz.au\/de\/stay-committed-why-tracking-progress-and-reconnecting-with-your-why-are-crucial-%f0%9f%93%96-shaf-coaching-newsletter\/\" aria-label=\"Stay Committed: Why Tracking Progress and Reconnecting with Your \u201cWhy\u201d Are Crucial \ud83d\udcd6 &#8211; SHAF Coaching Newsletter\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-4-1024x576.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-4-1024x576.png 1024w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-4-300x169.png 300w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-4-768x432.png 768w, https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/01\/eT9aYiQohenBEnJghzQHT7-4.png 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h2 class=\"entry-title\"><a href=\"https:\/\/janikamerz.au\/de\/stay-committed-why-tracking-progress-and-reconnecting-with-your-why-are-crucial-%f0%9f%93%96-shaf-coaching-newsletter\/\">Stay Committed: Why Tracking Progress and Reconnecting with Your \u201cWhy\u201d Are Crucial \ud83d\udcd6 &#8211; SHAF Coaching Newsletter<\/a><\/h2><div class=\"kt-blocks-post-top-meta\"><div class=\"kt-blocks-date\"><span class=\"kt-blocks-date-pretext\">Posted on <\/span><time datetime=\"2025-01-01T15:00:05+01:00\" class=\"kt-blocks-post-date\">1. Januar 2025<\/time><\/div><div class=\"kt-blocks-meta-divider kt-blocks-meta-has-divider\">&#8226;<\/div><div class=\"kt-blocks-post-author\"><span class=\"kt-blocks-author-pretext\">By <\/span><a href=\"https:\/\/janikamerz.au\/de\/author\/janika\/\" class=\"kt-blocks-post-author-link fn\">Janika<\/a><\/div><\/div><\/header><div class=\"entry-content\">Happy Humpday &#8211; Happy New Year! \ud83e\udd73I hope you read last weeks newsletter and set New Year&#8217;s resolutions the right way!Setting these goals is exciting, but staying committed can be a challenge as the weeks go on. If you want&#8230;<div class=\"kt-blocks-post-readmore-wrap\"><a class=\"kt-blocks-post-readmore\" href=\"https:\/\/janikamerz.au\/de\/stay-committed-why-tracking-progress-and-reconnecting-with-your-why-are-crucial-%f0%9f%93%96-shaf-coaching-newsletter\/\">Read More<span class=\"screen-reader-text\"> Stay Committed: Why Tracking Progress and Reconnecting with Your \u201cWhy\u201d Are Crucial \ud83d\udcd6 &#8211; SHAF Coaching Newsletter<\/span><\/a><\/div><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><\/div><\/div><!-- .wp-block-kadence-postgrid --><\/div><\/div>\n\n<\/div><\/div>\n\n<style>.kb-row-layout-id1467_ad29ec-34 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id1467_ad29ec-34 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id1467_ad29ec-34 > 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