{"id":2658,"date":"2025-10-01T08:00:25","date_gmt":"2025-10-01T06:00:25","guid":{"rendered":"https:\/\/janikamerz.au\/?p=2658"},"modified":"2025-11-12T15:27:26","modified_gmt":"2025-11-12T14:27:26","slug":"how-my-fitness-journey-started-shaf-coaching-newsletter","status":"publish","type":"post","link":"https:\/\/janikamerz.au\/de\/how-my-fitness-journey-started-shaf-coaching-newsletter\/","title":{"rendered":"How my Fitness Journey started:- SHAF Coaching Newsletter"},"content":{"rendered":"\n\n\n
\n
\n\n\n\n
\n
\n
\n

\u200b<\/strong><\/p>\n\n\n\n
\n
\n
<\/div>
\u200b<\/figcaption><\/figure>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n
\n\n\n\n
\n
\n
\n

TRIGGER WARNING<\/strong>: In this newsletter I will be talking about my history with unhealthy eating behaviors and obsessing over weight, so if that\u00b4s isn’t for you, please click away.
No judgement here.\ud83e\udde1<\/p>\n

\u200b
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.<\/p>\n\n\n\n
\n
\n
<\/div>
My very first gym selfie (which wasn’t a thing back then) in 2014.<\/figcaption><\/figure>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

I started to join my dad in the gym because I was doing cheerleading at that time and have been confronted with “being too heavy to continue flying<\/strong>” (aka the position on the top of a stunt).<\/p>\n

As a 15 year old which hadn’t had any self confidence at all, that was the beginning of a very strange episode<\/strong> in my life of questioning why “everyone else seems to do nothing for their physique and I am getting too heavy to do something I started to love<\/strong>“.
So I did some googling, asked around and finally forced my dad to take me to the gym with him (which he used as a rehabilitation facility for his back pain), to start training for 3 months and loose 10kg fast – was what I thought would happen.<\/p>\n

Fast forward to two years later – nothing happened. <\/strong><\/p>\n

Nothing a beginner could notice though. I did the same exercises I always did (like the trainer and my dad who didnt know any better showed me), incorporated some running and was making sure to eat: Almost nothing. I<\/strong> heard I need to watch my calories with all the training I did (3-4x\/week EXTRA SESSIONS to 3-4 cheerleading sessions at this point). <\/p>\n

I was devastated and found a program by a VERY famous Insta-model<\/strong> (because in 2014 the Instagram Fitness Bubble started to explode). Fast forward I forced my mom to buy that for me VERY EXPENSIVE program + diet instruction via credit card (because I was 16\/17ish, no income, no credit card; 100\u20ac was an investment). <\/p>\n

What did the program say? Workout 4x\/week (HIIT trainings aka High Intensity Intervall Trainings, exclusively!), eat 1500 calories and do LISS (low intensity steady state aka go walking).
What do you think how successful was I with that program?<\/strong>\u200b
\u200bYou got it right: I wasn’t!<\/strong><\/p>\n

\u200b
\u200bThe workouts were waaaay to intense for me<\/strong> (they included a lot of conditioning\/jumping exercises that I wasn’t used to) and had a VERY high volume, aka a lot of exercises.
It also got me strangely obsessed with the not Germany-friendly recipes (because the creator was from Australia) and a strange sense of what I am allowed and what not. It didn\u00b4t teach movement proficiency or the necessity for enough calories even in a deficit at all.<\/strong>\u200b
So I not only didn\u00b4t loose any weight, I also didn\u00b4t eat enough anymore and felt lost.<\/p>\n

What would Ive told 15 year old Janika back then? <\/strong>\u200b
Well first of all, your weight change came from hormonal issues, but that\u00b4s a story for another time.
Start to workout with structure and find goals in training so you do it with a purpose that actually motivates you. <\/p>\n

Now, I am happier than ever, look at my weight as an indication and really enjoy what I do in the gym. It\u00b4s my me-time,<\/strong> where I focus on not only my physical health. For me, it\u00b4s like a playground for adults!<\/strong>\u200b
\u200b<\/p>\n

\u200b
How did you like my little time travel? Would you like to know how my journey continued and how I got to the point where I am right now?<\/p>\n

Give me your feedback per mail or on social media and get the chance to win a free coaching session! \u2728<\/strong><\/p>\n<\/div>\n<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

\n\n\n\n
\n
\n
\n
\n\"facebook\"\u200b<\/a>\"instagram\"\u200b<\/a>\"linkedin\"\u200b<\/a>\"external-link\"\u200b<\/a>\n<\/div>\n

Happy Lift,<\/p>\n

Janika <\/p>\n

\u200b
\u200bUnsubscribe<\/a> \u00b7 Preferences<\/a>\u200b<\/p>\n<\/div>\n<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

\"Built\u200b<\/a><\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>","protected":false},"excerpt":{"rendered":"

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’t for you, please click away. No judgement here.\ud83e\udde1 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…<\/p>","protected":false},"author":2,"featured_media":2660,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_wp_convertkit_post_meta":{"form":"-1","landing_page":"0","tag":"0","restrict_content":"0"},"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-2658","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allgemein"],"taxonomy_info":{"category":[{"value":1,"label":"Allgemein"}]},"featured_image_src_large":["https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/10\/eT9aYiQohenBEnJghzQHT7-1024x576.png",1024,576,true],"author_info":{"display_name":"Janika","author_link":"https:\/\/janikamerz.au\/de\/author\/janika\/"},"comment_info":0,"category_info":[{"term_id":1,"name":"Allgemein","slug":"allgemein","term_group":0,"term_taxonomy_id":1,"taxonomy":"category","description":"","parent":0,"count":23,"filter":"raw","cat_ID":1,"category_count":23,"category_description":"","cat_name":"Allgemein","category_nicename":"allgemein","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/posts\/2658","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/comments?post=2658"}],"version-history":[{"count":1,"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/posts\/2658\/revisions"}],"predecessor-version":[{"id":2659,"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/posts\/2658\/revisions\/2659"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/media\/2660"}],"wp:attachment":[{"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/media?parent=2658"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/categories?post=2658"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/tags?post=2658"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}