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. Let’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 body’s hormone systems will be disturbed. Your cortisol levels will rise which will lead to even mor…

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 en…

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/walk1x 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 hasn´t exercised or been active for a while and now wants to get fitbasic level concept with basic movementsno equipments needed (no gym membership either)no previous training in a gym neededgentle form of exerciseimproves general fitness …

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 wasn’t quite tempting to swim in a 13 degree lake but after I rose from the water it felt SO good. My body didn’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 isn’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,
Jennikatja

Previous post: A Day in a Life
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💗11 Tips How to Optimize Your Recovery 💗Recovery Weeks: When and What to Do? 💗My Experience with Over-Training 💗How to Recover from Pneumonia?

Today's post is a a day in a life with me 💗 This is a day in my early summer holiday in June. First, let's be honest here. There's never enough hours in the day no matter how you spend your day but I wouldn't have it any other way: I love my life as it is 💗 Now that summer is here I am truly living my best life: enjoying slow mornings or early walks in the forest, spending time with my munchkin, playing football, travelling, spending time in our boat and exploring new places... and the list goes on!
I love these "day in the life peeks" so much so I hope you'll enjoy this.
MORNING I got into a wake up early habit a few years ago but I got off the groove somewhere and started again.. This morning I woke up just before 6 when my husband was leaving for work. As a result of this and especially the noise coming from downstairs as my husband was packing up, my son woke up as well. So I decided to get up too. I went for a little walk in the forest. The point …

Let's face it: everyone wants to eat healthy but sometimes healthy food can be quite pricey compared to processed foods. But don't worry. Here are 10 tips how to stretch your money:



1. Plan Go shopping only twice a week when you buy most of your food items. Shopping every day will increase your grocery bill because there is always something extra you will buy. The best thing to save money is to shop less and always go shopping with a list. In the groceries stick to your list!

2. Get the Best Price Compare a few grocery shop. Shop where the food items you normally use are cheaper.
3. Compare and Contrast Goes with the former one. Also compare between products. However, bare in mind that the cheaper one is not always a good quality product. Investing in your health is always a smart thing to do. 

4. Buy in Bulk It is affordable to buy in packs. Follow the sales!
5. Buy in SeasonIt is wise to buy fruits and vegetables which are in season. They taste better and are cheaper than oth…

This post idea came to my mind as I was on a holiday trip in Crete. As we dined in buffet, I watched how some people ate the same kind of fast food every day: pizza, french fries, cakes, fish sticks etc. I started to wonder that if you could choose between healthy or unhealthy buffet, how many people would choose these processed foods instead of healthy salads and vegetable dishes? I don't honestly know the answer to this question but I would guess that for some people it would be hard to resist temptations.. However, I don't judge if you want to ditch healthy eating habits on a holiday and eat less healthy food. If you normally eat healthy, it is ok to let loose on holiday. Life is too short to worry about everything.. Having said this, if you want to eat good also on vacation, below are my tips how to make better choices and stay in shape on your holiday.
Choose wisely
As the headline suggests choose healthy food. You know what I mean: vegetables, salads, grilled chicken or…