How to Recover More Quickly

This post idea came to my mind when I was quite exhausted of my weekend which consisted of three football games in consecutive days. As I wanted to improve my recovery, I went for an evening swim in a cold lake. Side note, this was in early June so the water was quite cold. First it wasnโ€™t quite tempting to swim in a 13 degree lake but after I rose from the water it felt SO good. My body didnโ€™t ache anymore and I truly felt empowered! Therefore this is my tip for you how to recover from a hard workout: 
Swim in a cold lake!
Or if this isnโ€™t possible for you take a really cold shower or a bath. I guarantee you that after the first shock you will feel amazing!!

Lots of love,


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Workout Plans

As I started my education in the Fitness world by becoming a Personal Trainer, it only feels natural to design workout programs as well. Therefore, I finally had a few quiet afternoons to just plan and implement two online workout plans: Fit for life Basic and Fit for life Advanced.

Fit for life Basic and Fit for life Advanced are designed for helping you to make exercise as a part of your life and therefore live a healthier life. 

Fit for life Basic (8 WEEKS) includes
Different workouts for every week including
  • 1-2 x full body body weight workout (video)
  • 2 x steady state run/walk
  • 1x yoga/stretching
Every week the intensity rises which will guarantee a development in your fitness level.

For WHO will it suite? This workout is for EVERYONE, especially
  • who hasnยดt exercised or been active for a while and now wants to get fit
  • basic level concept with basic movements
  • no equipments needed (no gym membership either)
  • no previous training in a gym needed
  • gentle form of exercise
  • improves general fitness level and you will gain some muscle mass
  • you can choose exercises between running and walking

At the end of 8 weeks you will be able to run 40 minutes!

Fit for life Advanced (8 WEEKS) includes
Different workouts for every week including
  • 1-2 x full body body weight workout (video) OR a gym workout (which ever you prefer)
  • 1 x steady state run/walk
  • 1 x interval training
  • 1 x time yoga/stretching

Every week the intensity rises which will guarantee development in your fitness level. You can choose resistance training programs: if you workout in a gym, there is a HIIT workout or if you donยดt have any equipments you can do the full body  body weight workout from the video. Therefore you donยดt need to have any previous experience in working out in a gym. In that case you can choose the full body body weight workout.
For WHO will it suite? This workout is for EVERYONE, especially

  • who has some fitness background
  • who has been active in recent 3 months
  • who wants to take her workouts to the next level
  • who wants challenge and development in her fitness level
  • who wants to improve cardio and strength

This program involves intervals which are very effective! The intensity of the workouts is totally up to you and how you feel.
You can order these in here!

Happy Summer Days,
Jennikatja

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Health Tips for Women Over 25

Once you hit your thirties, you will see that weight loss and recovery is not that easy as it used to be when you were on your twenties. When you age, your body will age too. However, this doesn’t meant that you couldn’t be fit in thirties, forties or even in your fifties! I think I am fitter and healthier than I was the year before and now I’m in my thirties..But of course there are certain factors you need to bear in mind when you workout as you get older. Below are some facts and tips how to stay healthy and young as you hit your thirties.

1.First let’s face it: your body will age. This means that your recovery is slower and it takes more time. All the more reason to invest in your recovery: get enough sleep, have adequate rest days and eat nutrient dense food. These three areas are the most important things to take care of if you want to develop and get fitter. I have noticed that especially taking more rest days than before is crucial for developing my aerobic endurance. Working out beyond your body’s limits with tight muscles won’t get you anywhere.
2. Muscle strength is correlated to how you age because you lose muscle mass the older you get. Luckily you can do something about it: you can increase your strength and build back muscle mass by lifting weights or doing full-body workouts. Want to try out my Workout Plans

3. Your body will transform: your favourite pants may be tight in the waist but loose in the legs. This is true: one common sign of aging is that you will start to gain fat around your midsection. This happens when your metabolism slows down as you age. Also the muscle and bone loss will accompany aging. Your midsection will widen even more if you eat too much any food. There’s no getting around it: as you get older your daily caloric need decreases. If you are not active, you cannot eat the same amount of food as you ate when you were growing up without extra weight gain. Fortunately, with a smart diet, daily activity and regular sweaty sessions, you’ll be back in your pants!

4. It is in your thirties that you are the most prone to dark circles and heavy eye bags so in this age it is especially important to get enough sleep. Here are my tips how to improve your sleep.

Let’s stay healthy,

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Avoid these 2 Things and Your Health Will Improve Tremendously

As I have been studying nutrition even further, I have noticed certain recommendations in many researches or common factors in healthy diets. So I came up with a post relating to two things people should avoid the most in order to improve their health. In this post I will share these with you. Letโ€™s jump right to it, shall we?

Number 1: Sugar and Processed Food

Needless to say if you consume excess amounts of sugar it will cause a lot of problems in your body. The excess sugar will make your insulin levels spike which will have an effect on your pancreas. As your pancreas will have to produce more and more insulin, it will result to the fact that the insulin will loose its effect. Your system is overwhelmed with all the excess insulin and over time insulin cannot make it to feed your cells. This will lead to insulin resistance and eventually you will need medication. In addition, your bodyโ€™s hormone systems will be disturbed. Your cortisol levels will rise which will lead to even more glucose (sugar) in your body. Your body will be stressed out, your sleep will be disturbed and you might feel depressed. Moreover, your body will age. We don’t want that! Because all of these different symptoms, you might be wondering what is wrong with me? The answer is simple, sugar in your diet!
However, all this is treatable with and it starts with your diet. Just stop consuming too much sugar. Your every day choices count. You cannot eat sugar or processed foods every day. It will have impact on your body. Your system is not made to deal with excess sugar or processed food. 

Number 2: Stress

Letโ€™s face it: everyone has stress. In this world of ours you cannot avoid stress. But small amounts of stress is a good thing. It will make you finish your deadlines and get you going through the day. However, too much stress means rising cortisol levels in your body. When cortisol levels rise, you will be in a fight or flight mode. Too much cortisol is never a good thing. As your stress levels continues to stay high and cortisol levels are also high, your body is not able to endure this for a long periods of time, for example months and months of high stress.

Side note, everyoneโ€™s stress levels are individual which means that for some people one month of living on a high stress is too much.

What are the symptoms of too much cortisol in your body?

  • your sleep will come disturbed: you might wake up in the middle of the night
  • you will feel tired all the time
  • your immune system will be weakened
  • your muscle mass will decrease
  • you will develop insulin resistance
  • your blood pressure will increase
  • you will have food cravings, especially salty or sweet food
  • your thyroid function might be weakened
  • you will have digestive issues (nutrients donยดt absorb as they used to)
  • your hormone levels will change: your body will produce more cortisol, so it wonโ€™t be able to produce estrogen, progesterone, testosterone or human growth hormone. This will lead to imbalanced or disturbed hormone functions.
At the worst high levels of cortisol can lead to adrenal fatigue which is a serious condition and it takes time to heal from this. But it is treatable. If you are interested in adrenal fatigue, read more here.

My tip for managing stress is to spend time with people you love, especially with your family. Me and my family love to go on a bike ride or go for a swim in the lake or just play football. I find it that in these moments I am really focused on the moment and everything else fades into the background. Also quiet moments in the morning or in the evening have helped me to clear my head. My other tips you will find here. Most importantly find out what suites for you: if you love dancing, arrange time to go for a class in the middle of the week. Don’t wait until weekend. It is important to do the things you love after work. These will balance your life. Life is now.

Isnโ€™t it a good thing that every day we get another 24 hours to improve our health and eat well so we can stay healthy? Make yourself a priority and start eating nutrient dense food. In my Nutrition Packages you will learn how to make healthier choices and improve your health.
All the best,
Jennikatja
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๐Ÿ’—Workout Plans

My Continuing Education

Just a brief update what’s going on in my life right now.. School has started so I’m on a working mode and my son also started his first year of school. As a result of these changes life is pretty hectic again..In addition, as you know I’m passionate about nutrition and studying so I decided to start my next journey on the field of education.. As it is, I am studying to become a Functional Medicine Nutrition Coach. The Functional medicine has always intrigued me because it always tries to find out WHY something is wrong with your body instead of just treating the symptoms. Although these studies take time (there are many courses in the university and in the corporate level which I need to take), I’m in no hurry and finish courses when ever I can. Previously I have had troubles in getting involved in too many things and as an outcome I have been very tired and stressed out. However, now I am aware of my limits so I will take it easy and not put too much pressure on myself. It is very important to get to know your stress limits and learn how to slow down and prevent possible exhaustion. Life is meant to be lived and not to stress yourself too much. I have learned that I don’t need to be good or excellent in everything, sometimes it is OK if you are just good enough.

Also football season is still on so my evenings are quite booked. However, I will still keep on blogging regularly but I will post once or twice per week.

Lately I have had quite many new readers in my blog so if you are one of them,

have you read these older posts?

How to Shop Healthy on a Budget?

How to Write a Gratitude Journal?

12 Tips When You Are Feeling Stressed Out

How Becoming a Morning Person Made more Productive

Lots of energy into your days,