It is now 2018, a New Year, a New you!! Are you ready to treat your body like it deserves?? To feel good and get/stay healthy? I for sure am!!! Let’s do this!!!
My first ever WORKOUT CALENDAR is here – The January 2018 Workout Calendar. This is something I’ve wanted to do for a long time, and it’s so exciting that it’s finally here!

In this first TJWELLNESS workout calendar, you’ll want to know the following:


tjwellness january workout calendar

(Click on the above image)

  • You can find each video by simply clicking on the link in the PDF (all located at
  • Check off as you go
  • Saturdays are rest days, so no work outs!REMEMBER TO SUBSCRIBE TO MY YOUTUBE CHANNEL 😉 :)



PROTEIN BAR | Coconut +Chocolate Raw, Gluten free, Vegan, Refined Sugar Free, Paleo

healthy cake


                                                         PROTEIN BAR | Coconut +Chocolate.
I made up tcake1his recipe as  a request from one of my followers. These protein bars are so delicious, made of wholesome ingredients and very filling! The bars check all the marks by being raw, glutenfree, vegan, refined sugar free and paleo friendly. I mean, could it be any better?!?



My kids loved them, they called it cake, and they really do taste like coconut and chocolate cake.


100g Almond Flour

75g Coconut Flour

75g Pre soaked dates

2.5-3 dl Water (depending how moist you’d like the bars)

0.5 tbsp Vanilla Extract

2 Scoops (good quality) Vanilla Protein Powder

25g Cocoa Powder

cake2Soak the dates in boiling water and leave it for about 10 minutes. Add all the remaining ingredients to a food processor drain the dates and add them. Mix until everything is well combined.

Line a loaf pan with a big piece of baking paper. Press the mixture to the bottom and cover with the edges of the paper. Leave in the fridge to set for about an hour. Grab the paper and pull out the entire bar from the loaf pan. Cut into desired bar size. I got 10 bars.




Now enjoy!!

I kept mine in the fridge in a tin. I don’t know for sure how long they last as ours were eaten in three days!




New year, new life – Start to workout


The new year always starts with promises of change … a more balanced financial life, a healthier life … stop smoking, eat better … start training !!!
I’m like that too, the beginning of the year brings motivation to make changes … for the better!
I’m constantly looking for motivation and usually follow some athletes on instagram and facebook. Many, not because of the body, but because they are great at motivating those who follow them.
I’ll give you a help for you to get a better and healthier body… and speaking about motivation, why not remember that summer is coming up ?!
To begin with I will give you…

10 benefits when starting to workout*:

1. We feel more beautiful. Sport improves self-esteem, we begin to feel more confident with the improvements of our body and the skills acquired;


Protein Cake Bites by TJWELLNESS

protein cake

Protein Cake Bites – NO BAKE

These Protein Cake Bites are almost too good to be true! They are gluten-free, refined sugar-free, dairy-free, paleo and vegan!
They are super delicious, even the kids love them, and they have a good portion of protein, good fats and very satisfying.

To keep the recipe dairy-free, paleo and vegan, – make sure to use coconut oil and substitute peanut butter with almond butter.



5 dl Almond flour
1.25 dl Peanut butter
1/4 tsp Salt
1.25 dl protein powder or flax meal
2 Tbsp Maple Syrup
1.25 dl Coconut oil or butter
2 tsp Vanilla extract


1 dl coconut oil
1Tbsp cocoa powder (sugar free)
1tsp vanilla extract

Add all the ingredients to a food-processor. Process until well combined to form a thick, yet crunchy paste. You might have to add a few tablespoons of water, so it won’t be too dry.
Press the mixture into an 16×16 cm square pan, you can be flexible though, bigger pan gives thinner cakebites, smaller gives thicker ;).
Place in refrigerator to chill, while making the topping.

Whisk together all the ingredients, it should have a consistency like a paste, so you might have to refrigerate for a few minutes.

Spread topping on the base.

Tip: Sprinkle with a bit of salt (in my opinion this makes the topping so much more delicious).

Refrigerate until its all set, then cut into squares.