There has been a lot of studies which indicate the benefits of keeping a gratitude journal: better sleep, more happiness and fewer times getting the flu. Sounds good right? So how to start writing one? The basic principle of keeping a gratitude journal is simple: just write down the things for which you are grateful. It can be five things you have been grateful for this week. Sentences should be short and sweet, such as "I am grateful for waking up this morning", "I am grateful for my daughter.", "I am grateful that I had a good night's sleep."
Here are a few tips how to get started:Get personal: write more about the persons you are grateful rather than things you are grateful in life.Think what your life would be without certain blessings, such as people or things in your life.Savor surprises: ponder on the things or occasions which you were positively surprised today.Choose the right time for you: if arranging time to do this every other night is t…

What is wellness and what does it mean to feel good in every area of life? I used to think that in order to be completely happy all things, such as finances, relationships, eating habits and training, should be in balance. If in one area something was off, I couldn't be happy. When you think of it there was always something or someone important in my life who was not doing good. As a result of this, I had to wonder that would it ever be OK in every area of my life? Were I just to settle into the idea that you cannot have everything in life? So it is obvious that I was a bit pessimistic about life.

Then life happened and I grew up as I had my son. Soon before I know it, we were moving to the other side of the world (Malaysia) and everything changed. By this I mean literally everything: my surroundings, the culture, the people I spent my time with, the food I ate, the clothes I wore etc. Consequently my thoughts were changing and I questioned the way I thought about the world. Inst…

Summer is arriving and many people are starting to think about how to get in shape for summer. So, I am going to give you two simple tips in how to reach that goal ☺



1. 12 h ruleThis tip has to do with the time that is between your last meal in the evening and your first snack in the morning. There should be at least 12 hours in between your dinner and breakfast in the following day. By not eating for 12 hours, you will give your digestive system enough time to rest and detoxify your body. Your body will give a signal to start to remove toxins from your body when it has been about 8 hours since the last meal. And this detoxification process requires at least 4 hours. All this detoxification happens naturally in your body when you are not eating or drinking. If you constantly "overload" your body by snacking all the time and not ensuring required break between dinner and breakfast, you are doing harm for your body. Let your body heal you. This is good for your weight loss as…

Are you a person who performs her life? I am or I want to think that I used to be ☺ because I decided that it's about time to slow down a bit and invest in my recovery and my inner peace.As for the past two years have been really hectic as I have been working full time and at the same time doing my Masters studies in English. This meaning that I literally have had no proper holidays in two years as I tried to schedule more study days when I had holiday from my actual work. Now when I have had time to stop and think about all this, I am so ready to take it more easy and invest in myself. 
So what does this actually mean?

I try to do more yoga on a regular basis.
I try to workout in a way that I will listen to my body and not stress about having enough time to go to the gym. This means that I already quit my gym membership so I don't have to stress about the fact that do I have enough time to go to the gym. It takes more time to go to the gym than go for a walk. Instead I will li…

I am 34 years old personal trainer, teacher and a mom who is interested in being fit and living as healthy as possible. I am passionate about natural remedies, exercise and eating healthy food. In this blog I share my tips not forgetting about positive attitude. 


I get excited about things very quickly and when I do nothing can stop me 😁

I love travelling, reading books, getting kicks from sports, slowing down, a good cup of coffee, superfoods and sunny days 💗 

I'm glad that you're here 👊 

Contact me: jennikatjawellness@gmail.com

As you all know, I value a good night's sleep and try to improve my sleep every now and then. You cannot get around to the fact that sleep is cure for everything: bad mood, sickness, losing weight, living healthy, avoiding cravings, recovering from your workouts and the list goes on...
Previously, I wrote about my bad sleeping habits and how you can sleep better. But after that I gave into coffee again so now I am trying to improve my sleep even more. 
Here are few things that I am going to change in my routines:

Stop drinking coffee or don't drink it in the afternoons. Research has shown that caffeine can stay elevated in the blood for 6-8 hours. I stopped drinking coffee. Again. Read more in here. This was a real game changer for me and my sleep .
Eat more carbs in the evening. Especially oat porridge makes you sleep better because oats, eggs and bananas include magnesium, potassium, vitamin B and tryptophan which will have natural sleep inducing effect. So as it from today, …

What kind of morning rituals do you have on the weekends? In this post I will share mine. I try to follow a consistent sleep schedule in which I try to go to bed at 10 pm at the latest on the weekends and wake up at 7.30 at the latest. Having said this, if I stay up later than 10 pm I don't stress about it. But if I have a "normal" weekend at home this is what I usually do..I have found a lot of positive things about waking up early. Previously I wrote about how waking up early made me more productive and how to become a morning person. I encourage you to try this!
After I have woken up, I drink a glass of room temperature water which I have left in my toilet the previous night. Then it's time to move my body. This part of my morning is the best part which encourages me to wake up early. My morning movements depend on how I feel in that morning. Sometimes I go for a short walk or run just to get some fresh air and wake up my body. In my opinion there is nothing like…