WELCOME

Welcome to your fitness journey! Here, we work on building strength, fostering a supportive community and boosting your self-confidence. Join us, as we motivate each other to reach our goals and celebrate every achievement along the way. Let's embark on this transformative path together!

About

Hi! I’m Jashanpreet Kaur, a fitness enthusiast who started my journey in January 2021. Though I faced challenges, including bullying for being skinny, I worked hard to transform my life and embrace fitness. I love hiking and traveling, always seeking new adventures in the great outdoors. Alongside my fitness passion, I work as a childcare worker, where my empathy and creativity shine as I connect with kids and learn from them every day. Join me as I share my experiences and inspire each other to live life to the fullest!

Our Story

JK Wellness Wave is dedicated to providing women with a comfortable and empowering fitness experience. Our programs are designed to support women at every stage of their fitness journey, offering personalized training, nutritional guidance, and a nurturing community.

We believe in building strength, confidence and resilience, helping women not only transform their bodies but also enhance their overall well-being

Why Choose Us?

Inclusivity

Our workouts are designed to cater to different fitness levels, ensuring that every woman feels supported and encouraged.

Embracing Diversity

Empowerment

Building Confidence

Our programs are not just about physical fitness; they are about empowering women to feel confident and strong in their bodies.

Community

Supportive Environment

Joining JK Wellness Wave means becoming part of a supportive community that encourages growth and positivity.

Email

jashan@jkwellnesswave.com

Follow

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#reels #trendingaudio #gym

3 Things I don’t do as a gym girl:
• No music — better mind–muscle connection.
• No pre-workouts — real energy comes from carbs and sleep.
• No weekly PR chasing — progressive overload grows muscle, not ego lifting.
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#Gymgirl #fyp #reels #fitness #mythbusting #workout

Makeup added shine @elfcosmetics , but lifestyle made it stay.
Consistent skincare, training, balanced meals, good sleep and treating my body like it actually matters.
This is the glow I help my clients achieve too —
not just weight loss…
but confidence you can SEE ✨
Strong body, clear skin, calm mind.
#fyp #reels #health

I wasn’t born responsible, I was raised brown 😛
#fyp #reels #punjabi

This is your sign 👍
#fyp

🤎

Your 20s are literally just… learning things late, figuring stuff out on the way, and becoming a little better without even noticing.
No rush — you’re doing fine.
#mindsetgrowth
#personalgrowthjourney
#becomingbetter
#youngadultscommunity
#selfimprovementtips
#everydaygrowth

There’s no magic shortcut to success; it’s built through countless small efforts, repeated day in and day out.
It’s in the early mornings, the late nights, and the moments you push through when you feel like quitting. Hard work beats talent when talent doesn’t work hard.

Let your work ethic be your loudest statement. What you do today can, and will, improve all your tomorrows.

Discipline is the bridge between goals and accomplishment.
#hustle #hardwork #dedication #successmindset #fitnesscoachingforwomen

Our brains have two modes:
emotional+logical.
Training myself to switch to the ‘solution mode’ quickly has helped me in fitness, business and life.
Instead of asking ‘why me?’, i ask ‘what’s the next step?’.
This habit reduces stress, saves time and builds confidence over time.
#mindsetmotivation #Fitness

1. Your confidence in how you look and how you show up in life.
2. Yourself-love, from something you chased to something you built.
3. Your discipline — it’s no longer forced, it’s who you are now.
4. Your relationship with food, movement, and your own reflection.
5. Your peace — you no longer seek it in others, you find it in yourself.
6. Your circle — you attract people who match your energy, not drain it.
7. Your strength — physical, mental, and emotional.
8. Your standards — for how you live, love, and take care of yourself.
9. Your mindset — you no longer give up when it gets hard.
10. Your perspective — fitness became therapy, not punishment.
#fyp #explorepage✨ #changemindsets #confidence #motivation

I don’t just preach consistency or talk about transformation- i build and create them.

All my clients started with different goals — some wanted to lose fat, some wanted to build strength, and some just wanted to fix their hormones and feel confident again.

We started onboarding in mid-September, and the 90-Day Transformation officially kicked off on October 1st. It’s only been 3–4 weeks — and the results already show in their strength, energy, mindset, and confidence.

So many of them are women dealing with PCOD, hormonal issues, and slow metabolism — but this proves that when you train smart, eat right, and stay consistent, your body responds.

And this is just Phase 1.
Imagine where you could be by the end of 90 days.

Your Day 1 is waiting. 💜
#JKWellnessWave #90DayTransformation #PCODAwareness #WomenWhoLift #FitnessJourney

Living, lifting, laughing- repeat
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#fyp #halloween #explorepage✨

Don’t train just to look good…. train to move well, feel well and live well.
The best transformation comes from balance- not obsession.
#explorepage✨ #fyp #gym #motivation #healthyforlife

In simple words, discipline is the ability to do what you know you should do, even when you don’t feel like doing it.
It is about acting based on your long-term goals and values rather than on your temporary feelings or desires.

While motivation might be the initial spark, discipline is the consistent force that keeps you moving forward to achieve your goals.
#discipline #boxing #gym #reels #explorepage✨

Im not the best when it comes to posing….
#punjabi #gym

Tip: Pause at the top for a couple seconds and control your eccentric 💪
This is part 3: How to use gym equipment
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#gym #lowerbodyworkout

Lean bulk is doing its thing…..

#fyp #gymgirl #gymshark

🪔🫰
#punjabi #diwali

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Just because
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#fyp

God bless 🪯🙏
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#trending #diljitdosanjh #reels

Negative pushups are a great way to build strength.
There are many different variations of push ups targeting different muscles.
So, if you are struggling with pushups…. start doing negative pushups.
#workoutmotivation #pushupstutorial #fyp

Part 3: How to use gym equipment.
Leg press machine.
#howtousegymequipment #gym #fyp

just soft smiles, slow steps, and mountain air
#fyp

disappeared into the wild for a bit

No sound needed…… just asmr🤭
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#gym #morningworkout #nosoundneeded

Just keep doing it until it becomes a habit.
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.#gym #motivation #morningworkout #morningroutine

How about you?
#morningroutine #gymroutine #gymgirl #motivation

Some evenings are meant for silence and self-reflection — no noise, no validation, just being.
#fyp #reels #peace

ਸਿੱਧੀ ਤੀਰ ਵਰਗੀ ਆ, ਪੁੱਠੀ ਜ਼ਰਾ ਨਾ ਮੈਂ ਗੱਲ
#thatgirl

When anyone tells me that I inspire them, it honestly touches my heart in ways I can’t explain.
I started this journey for me, but along the way I realized it’s never just about me. It’s about us—the women who push through self-doubt, who show up even when it’s hard, and who keep choosing growth. Knowing I get to play even a small role in that is the biggest gift💕.
#WomenWhoInspire
#EmpoweredWomen
#StrongNotSkinny
#FitnessJourney
#MindsetShift
#SelfGrowth
#BeYourBest
#StrongerEveryday
#DisciplineOverMotivation

Big back
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#gym #fyp #backmuscles #backworkout

Having a good early morning routine will fix 50% of your problems.
Being able to wake up at the same time everyday, do same things is not boring its rather rewarding.
#morningroutine #womensupplements #gym #discipline #consistency

You are stronger than you think💪
Shorts: @killcrew
Top: @crz_yoga @crzyoga_ca
#reels #motivation #discipline #fyp #explorepage #boxing #consistency #martialarts

That’s why I built my 90-Day Women’s Transformation Program — because I know how it feels to start over every Monday.

In this program, I give you:

✔ Workouts inside my app with video instructions

✔ A meal plan designed for you

✔ Check-ins and accountability to keep you consistent

✔ Bonus guides on cycle syncing, cravings, bloating, stress eating, and protein snacks

And to make it even more exciting…

💵 $1000 cash prize draw for everyone who completes the program

💎 Full refunds for the top transformations

📅 We start October 1 — applications close September 20.

It’s time to stop starting over and give yourself 90 days.

Fill the form in my bio💪
#fitness #motivation #fatloss #discipline

Your nutrition, sleep, stress, rest and recovery matters too.
1. Foam rolling:
glutes, back, quads and hamstrings
Do slowly 30-60 seconds each muscle.
Foam rolling can be done at the end of the workout too, to release tension.

2. Dynamic stretching:
Do 10 reps (each leg) of each movement to prepare the joints.
Hip openers
Leg swings
90/90 hip roatations

3. Movemen prep:
Body weight deep squats, lunges, glute bridges, calf-raises and ankle rolls.
10-15 reps of each movement.

#legdaywarmup #legwarmup #legworkouts #womenlegworkout

Part: 3 How to use gym equipment for beginners.
Lat pull down machine
#howtousegymequipment #beginnergymtips

Flexing back on glute and hams day🤭

Part 2: How to use gym equipment.
Let me know in the comments if you need help with any other machine or exercises.
#gym #howtousegymequipment #gymbeginnertips

Calorie deficit is the way to go fam💪
#fatloss #caloriedeficit #fyp #gymtransformation

Here is the full-body workout om smith machine (beginner friendly):
Frequency: 2–3x per week (with 1 rest/recovery day in between)

Format: 2–3 sets per exercise, 10–12 reps, 60–90 sec rest

Lower Body

1. Smith Machine Box Squat: Place a bench/box behind you. Sit back to touch it lightly, then stand up.

2. Smith Machine Split Squat: (Bulgarian optional)
One foot forward, one back. Lower until front thigh is parallel.
Hold bar lightly on back, don’t overload.

3. Smith Machine Standing Calf Raises:
Toes on a block/plate, rise up slowly, squeeze calves, lower fully.

4. Smith Machine Incline Bench Press:
Use an incline bench under the bar. Targets chest + shoulders.

Keep elbows ~45° from torso, not flared.

5. Smith Machine Seated Shoulder Press:
Bench upright, bar at collarbone height. Press overhead under control.

6. Smith Machine Bent-Over Row:
Bar just below knees at start, pull toward belly button.

Keep back straight, hinge at hips.

#howtousegymequipment #smithmachineworkouts #beginnergymtips

Dumping it all ☀️

#outfitinspo #outfitsiworeonvacation

Day 6 in Surrey
#punjabi

Dm @studioauraki to book your next appointment with my cousin and trust me you won’t be disappointed 🦋.
#selfcare #fyp

Day 6 in surrey
Polished in neutrals, confident in simplicity 🤎🎻
#simplicity #chic #classy

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