Janne on a WHV in Australia

07/11/2023

Camera roll dump of my Margaret River Camping Trip 🏕️🏝️

12/09/2023

01/09/2023

AUGUST IN ARUGAM BAY PT.2

Apparently all good things come to an end. 15 months ago I arrived in this amazing country and man I have changed. I opened up in ways I could only dream of. I faced many fears and devils living inside of me. I learned it's okay to share deep love for myself and others.

I will enjoy my last days surfing, eating rotti's, drinking coconuts, dancing, making music, spending time on the beach surrounded by palm trees and spending time with my little family.

Very excited I get to spend my last days in Lanka with my dad.❤️ In 2 weeks I'm off to Australia for new adventures and doing the working holiday thing. Be prepared for new videos and tips about travelling and working!

🌊💙 Lanka Love

13/03/2021

5 days in Guatemala so far. The first stop was Guatemala City but left it very soon for Antigua. A beautiful and very colorful town which made me instantly so grateful.

Don't you think this looks just like happiness?

⚡Janne

09/03/2021

All of this is for free. Have you tried it?

⚡ Janne

07/03/2021

‼️ TOPPOSITION OF A KB SWING ‼️

⚠️DON'T
- swing while using your lowerback
- overextend your back

⚠️DO
- engage your core
- fully extend your hips and knees
- squeeze your glutes

Mindbody connection is very important and so is your form! Hopefully this helps you through this journey.

🤩Here to help you.

⚡Janne

05/03/2021

Let's end this beautiful week with some strong words.

⚡ Janne

04/03/2021

⚠️ I know it's impressive and scary sometimes to watch videos of (advanced) athletes, IG b***y builders, perfectly shaped women or men. You start to compare yourself to them and start to feel really small. Realising you're a beginner and thinking you could never be like them. (You don't have to be like them by the wayyyy!)

But guess what? They were not born the way they look now either. They all started from nothing.

🤯EVERYONE was a beginner at one point.

➡️ My advice for you :

- Try to find a sport you like.
- Start to imaging yourself doing this.
- Ask for personalised programs which will help you to succeed.
- You're not obligated to do it every fu***ng day if you don't want to.
- Listen to your body and adapt.
- Add movements which will improve your strength and endurance.
- Set a goal, it will keep you motivated.
- Feel happy and satisfied.

⚡Janne

25/02/2021

☀️VITAMIN D☀️

Why we need it ?
- promoting healthy bones and teeth
- supporting immune and brain health
- supportIng cardiovascular and lung health
- regulating insulin levels

Go outside for daily light and eat your vit d!
Don't forget to protect your skin!
I use SPF 50 from . Makes me shine🌞.

⚡Janne

24/02/2021

Create your own happiness.
Create your own life.
Create your own habits.
Create your own luck.
Create your own world.
Create your own mindset.
Create your own future.

⚡Janne

📸 .pants.adventures

22/02/2021

🙌 I suggest you to think you can.

Not because it's Monday and neither because it's a new week.

Just because you can.

Chase it, go for it, grab your chances with both hands and try.

⚡Janne

21/02/2021

‼️ BOTTOM POSITION OF A KB SWING ‼️

Toooo many times I see people perform their kettlebell swing like the one on the left side.

Why you should not do it like this :
😵You will lose a lot of tension in your core.
😵If your kb is almost behind your butt in the bottomposition, you will have to use your lower back to bring it up again.

No no no no 28263728x no.

What you should do (right photo) :
❤ Keep tension in your core.
❤ Keep your back straight.
❤ Keep your chest open.
❤ Use your glutes and hamstrings to swing your kb back up again.

FORM IS KEY! Let's work on it!

⚡ Janne



🇵🇹

20/02/2021

Ive got some food for thought for you on this beautiful Saturday!🙌

🤔For example :

If you imagine yourself being in your livingroom, sitting on the couch 24/7, eating crap, ignoring friends, watching news and absorb all the negative energy, thinking about your future and seeing yourself achieving nothing and blaming it all on the pandemic. Then your limit is probably your own livingroom.

BUT

What if you imagine yourself, chasing your dreams, trying to start a new business, trying out a new sport, making some art, following new courses or webinars, supporting other people and businesses, being there for everyone you love, feeling grateful, setting short- and longtermgoals, meditating and being on the top of the Mount Everest. What's your limit here?

WELL, ITS A WHOLE DIFFERENT MINDSET.
COULD BE THE SAME PERSON.
WHICH PERSON IS GONNA GROW THE MOST?
WHICH ONE IS GONNA ACHIEVE THE MOST?
WHICH ONE IS GONNA LOVE THE MOST?

It's up to you. Choose who you want to be.

⚡ Janne

19/02/2021

🦸‍♀️If I would have superpower it would be FLYING!
As you can see on the pictures I fly sometimes.. but check the last picture for an almost happening faceplant.

⭐What would be your superpower?

⚡Janne

19/02/2021

🤟Let me introduce you to Vero(nica)!
She's a very active German woman who does skating, surfing, yoga and running.

😵A few months ago she twisted her ankle while skating and since that moment she always experienced pain while running and doing movements including turning from her knee and ankle.

⭐ After a proper assessment we started training and now, after 4 weeks she's able to run and move painfree again! Hell yeeaaa!!!

💪She became stronger throughout her legs in general, became a professional in balance and rotation exercises and she's very stoked to keep improving!

Do you experience any kind of pain like this as well while doing your favourite sports?

➡️DM and let's see if I can mean something to you!

🤩.pants.adventures well done!!

⚡Janne


🇵🇹

17/02/2021

Deadlift means literally lifting a dead weight from the ground cause there's no momentum. You can perform this movement with a barbell, dumbell or kettlebell.

It's 1 of the 3 powerlifting movements and definetely my all time favorite.
And I will tell you why!

‼️First things first.

How do you perform a deadlift?

- Start with your feet hipwidth apart under your bb or with your db/kb at the same height as your feet. Weight is close to your legs/body. For a barbell, grab it right outside if your knees.

⭐There are 3 phases:
1. Startpositon where the hiphinge is very important. Neutral spine, shoulders back and down+ load your posterior chain. 
(If you want to know how it looks like, go check out my previous post🤟)
While you go up, keep your weight as close as you can to your body/legs.

2. Toppisition is after when you moved upwards. Knees and hips are moving at the same time to transfer your weight to hipheight. Locked position in knees and hips after you fully extended your hips.

3. Transfer between top- and downposition. Keep tension in posterior chain and keep that back flat.

⚠️You can't keep a flat back? Stop please.
⚠️ Hips and knees are not moving at the same time? Stop please.

Advantages of performing deadlifts?
❤ Improves your posture.
❤ Total body exercise with focus on posterior chain.
❤ Great for injuryprevention.
❤ Replicates daily movements.
❤ Lots of varieties.

If you need any help ➡️ 🙋‍♀️🙋‍♀️🙋‍♀️

⚡Janne

17/02/2021

‼️DEADLIFTING IS LIFE!!!!
⁉️DEADWHAT???

If you don't know what a deadlift is, please read my next post! (Will be posted in the afternoon.🌈)

For the people who do know what it is, read this! Especially if you are one of the people who are starting their deadlift like the left side.

FORM IS KEY

😵DON'T
- look at the sky
- pull on your neck
- arch your back
- pull on your lower back
- relax your shoulderblades

🤩DO
- look around 1 meter in front of you on the ground
- tuck in your chin
- have a straight back
- bring shoulderblades back and down
- engage lats
- embrace core
- bring your ass up for tension in your hamstrings

AND GO!!!

⚡Janne

16/02/2021

⚠️Whether you carry your groceries, pick up your kid or man (cause they fall sometimes as well), move your furniture, wanna hang up your curtains, open a heavy door or sit behind your desk all day.

😳Every single daily activity is covered by kettlebell movements.

🤔Oh and what about sportspecific movements?
I've got you. No worries.


**ch

15/02/2021

Simple but so effective!☄

Did you know a loooot of kettlebell movements are full body exercises?

If you want to accept an upcoming challenge, send me a message or comment below🤟🌈

I AAM SUUUUPER STOKED💥 YEEHA

13/02/2021

Keep this in mind 💭

💯

09/02/2021

Can you relate? 😂

The solution?
💥Prep some yummy food for the whole week and make your life easier.

Eazy peazy 🍋 squeezy!

07/02/2021

⭐GOODMORNING WORLD⭐

In my previous post I gave you many reasons why I become excited from kettlebells. If you haven't seen it yet, check it out!

Kettlebells are a great way to get stronger and work on you cardiovascular fitness. Fullbody exercises with only 1 tool! Perfect for people who wanna workout at home (or wherever) and don't have time (cause the workouts only take around 30 minutes a day).

In the next few days and weeks I will post exercises which are very accesible for everyone, from beginner to advanced🤟

You will get :
☄a video of the exercise
☄what kind of workout you will do
☄the amount of repetitions and sets
☄a ⚠️ sign for what's important when performing the exercise
☄my happy face

If you don't have a kettlebell (YET), start doing the exercises with a light dumbell, waterbottle, handmixer, toiletpaper, your cat,.. just start to move 😁 but I suggest you to buy one!
DM me for questions about kettlebells!

Yeeeha!
Let's dooo this!⚡

Tag a friend who would like to get stronger🙌

💥Special thanks to graphic designer .pants.adventures for making this happy kettlebell!

06/02/2021

REASONS I BECOME EXCITED FROM KETTLEBELLS :

🔥It's a budgettool.
🔥No need for a big training facility.
🔥Quick, beneficial and effective workouts.
🔥Total body exercises.
🔥The basic movements are easy to learn.
🔥It's a combination of strength training, cardiovascular fitness and flexibility.
🔥Working your abs when you're not even working abs.
🔥You mimic movements from real life activities.
🔥A KB allows you to build joint strength.
🔥It is one of the safer tools to work with comparing to barbells and dumbells.

WORK WITH KETTLEBELLS, I AM SURE YOU WILL LOVE IT! 😍

Follow for more kettlebell inspiration. 🤟

05/02/2021

YAAAAYY🥳🥳 IT IS FRIDAAAAY!

You might wanna snack something tonight while watching a movie, while having a drink,..
Or did you have an intense training today and you wanted to snack something afterwards? Are you trying to loose weight, maintain muscle or gain muscle? There will always be a moment when you feel like snacking. Do you have a busy day and you don’t have time to cook?

🤟 This is why I made you a list of healthy snacks. Just remind yourself snacking does not include processed food which is high in sugar and includes saturated fats.
💗 But anyway, allow yourself to eat some chocolate, donuts and fries as well every now and then. Cause we are still human and it’s just very yummy!

MY TOP 7 SNACKS :
😋 HUMMUS WITH VEGGIES/CRACKERS
😋 SKYR WITH FRUIT, SEEDS AND CHOCOLAAAATE
😋 TOAST PEANUTBUTTER AND BANANA
😋 TOAST AVOCADO, COTTAGE CHEESE, TOMATOES
😋 BOILED EGGS WITH SALT
😋 ALMONDS
😋 CHOCOLATE LIGHT DIGEST WHEY PROTEIN SHAKE FROM
😋 TUNA WITH MAYO AND RED ONION

Enjoy what you eat but be aware of what you put in your body. Eating healthy is not boring at all. Follow for more inspiration 😍

04/02/2021

QUESTION YOURSELF🤯

Waiting for the right moment to work on your health? Waiting for the right moment to start working out? Waiting for the right moment to change?

IT'S NOW OR EVER. STOP MAKING EXCUSES AND GO FOR IT!

Ask for help cause you're not alone.

⚡

03/02/2021

MOTIVATION OF THE DAY! ⚡🙏

It all starts with your mindset. If you don't believe in yourself, you will not experience succes.

And remember : "Who does not try, will never know."

Get out of your couch and move.

30/01/2021

⭐FACT : Did you know when you just laugh really hard out of nowhere, you will feel instantly happier???
Sounds a bit crazy but I think we should all care less about being crazy these days. 🤪 Laughing is a fundamental part of everyday life.

Oh, and you're working those abs a lot during this moment. YEEEEW🤩

SO DO IT, START LAUGHING, BE HAPPY, SHOW THOSE TEETH AND WRINKLES, ENJOY THE BENEFITS, LIVE LONGER AND BOOST YOUR LIFE ⚡

🇵🇹

29/01/2021

💗PROTEINS💗

Today I will explain you what protein is and where you can find them. I get this question asked very often and I will make sure it’s clear to you after this post!

I will not give a scientific answer cause why make it difficult if there’s an easy way?

🤟READY??
Proteins are 1 of the 3 macronutrients (proteins, fats, carbohydrates). Our body needs a daily dose of proteins to function. A few examples why : to transfer oxygen, control biochemical reactions and maintain or gain muscles. The last one is probably the reason why many people are obsessed by getting enough protein intake. You can get enough protein through food and proteinshakes as an addition.

For optimal health your body needs all the essential amino acids in the right ratios. Animalbased proteins are in general the most complete. Regarding to the amino acids your body needs.

⚡On the image above you can see a few of my favorite proteinsources. I try to combine animalbased and plant-based protein sources. ••••••
Below I made you a list of sources you can use while making fast, healthy and delicious meals!

🐔Animalbased protein :
- Salmon, tuna, shellfish,..
- Beef, chicken, turkey,..
- Eggs
- Cottage Cheese
- Yoghurt (⚠️added sugar)

🌱Plant-based protein :
- Nuts
- Beans
- Lentils
- Chickpeas
- H**p seeds, chia seeds,..
- Quinoa
- Tofu / tempeh

If you need any help with composing these meals, im yo girl!🌈

⭐Shout out to graphic designer .pants.adventures for making me this awesome animation! Check her out! 🙏

20/01/2021

These are some tips for reaching your long term goals.

But what about your daily routines?
🌈 drink enough water
🌈 get enough sleep
🌈 eat your veggies, good fats and proteins
🌈 share your knowledge
🌈 be consistent
🌈 exercise
🌈 meditate and breathe

💗 expect some great things to happen!