Holiday Possible

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It’s the holiday season and I know that this time of year can be super difficult with staying on track with our health and fitness goals. So I want to HELP!

Join me in a 3-Part Series where we will end 2016 with a BANG and start 2017 running!

We will kick off with Series 1 on December 5th by building a solid foundation of meal planning and clean eating. We will be discussing things like:
* What foods should we be eating
* How much of those foods should we be eating
* When should we be eating
* What foods fuel us and help with energy and weight loss

Series 2 will be from December 19th through December 31st focusing on:
* Holiday swaps
* Traveling tips
* How to survive Holiday parties
* How to reduce stress
* How to fit in short workouts

We will finish with Series 3 from January 2nd through January 31st by adding in fitness! You will get:
* At home fitness program
* Workout schedule
* An even more dialed in nutrition plan to keep your results coming

My goal is to help you get started NOW so that you can stay on track the week of Christmas and well into the New Year. You will also be receiving my very first e-book that has a weeks worth of crockpot meals that are perfect for this time of year!

Just shoot me a quick email at JenniferHepkaFitness@gmail.com with Subject: Holiday Possible
with your health/fitness goals and what excites you about this series. That’s it!

Let’s survive the holidays together without losing focus of our long term health and fitness goals🙂

Much Love,

jennifer-hepka-2

Giving it to the Universe

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The last three days have been a complete 180 from where I was previously. The past 3 mornings I have made a commitment to practice yoga, meditate and talk to the Universe. I don’t set a timer. I don’t answer the phone. I just become one with my yoga mat, yoga music and my breath. I allow myself to get consumed with whatever I’m feeling at that moment. I give myself permission to FEEL and then ask the Universe to help me UNDERSTAND.

Today…day 3…is the first day since my withdrawal that I felt Her wrap comfort over me as if it was a blanket. Helping me understand that there are people who need help from me. There are people that are ready to make a change just like me. There are people who are ready to face their fears, their self doubt…to discover THEIR purpose!

So..I’m going to listen. As I sit here having lunch…I’m going to allow Her to guide me. I’m going to allow her to guide my fingers in forming this post, help me find those people that are ready to be happy…to be healthier…to be clear minded.

Will She guide me to you? Maybe….or maybe She has guided you to me?

Either message me or email me at JenniferHepkaFitness@gmail.com
Subject: Universe

A community that is dedicated for the depressed because YOU, my friend…are worth fighting for.

Dealing with Depression: Let’s Take Action Together

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Y’all I can’t even! November has been so extremely difficult – emotionally, physically, socially and mentally. I worked so hard on getting closer to my overall health and fitness goals and in one month they went down the drain!

If you have been following me awhile, you are probably aware that I live with depression and food addiction which I usually manage through exercise, watching my diet and medication. At the beginning of November, I removed the medication that I was using for my depression and went through a horrible several weeks of withdrawal effects. There were many days that I could not keep food down, could not sleep or wanted to do nothing but sleep. I spent many days experiencing cold sweats, headaches and would break down into tears for no reason at all. My daily exercise was non-existent and my nutrition was … well awful. I wallowed in this self pity party and focused on everything that I have not been able to achieve rather than focusing on how far I have come. I took my ‘start over’ photos and as I sit here and share them with you along with this journey…I am brought to tears. I am brought to tears because I have let myself go, gave up on my goals this month. However, that is about to change.
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Please understand, I do not share these with you so that you can join in on my pity party or so that you can try to make me feel better. I share my journey…all parts of it for several reasons. It helps me own my shit…to put it frankly. Also, I have been on the side of the spectrum when you are at your lowest lows and feel so completely alone. I want to be that life preserver for someone. I want others who live with depression and addiction to know that they are NOT alone. That perfection is not what we should be striving for. We need to learn how to take control of our lives, become healthier – physically, mentally, emotionally – and learn how to be proactive in our decisions rather than being reactive and controlled by these emotions and dark thoughts.

I started a ‘redo’ on my journey yesterday. I planned out my day, took my measurements and photos and went public with my journey on social media. I worked out, followed my nutrition plan – it was not perfect however it was a lot better and everything that I ate was on my ‘plan’. I dived into personal development with a new audible book called The Universe Has Your Back by Gabrielle Bernstein. You guys, this is a MUST if you are living with depression, addiction, self doubt, low self worth…etc. There are so many amazing nuggets in this book that if I had the paper copy, everything would be highlighted….it’s THAT good!
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Today I woke up and started my day with my morning ritual (which I have been neglecting) of 10 minutes of yoga and meditation. Followed my 30 minutes of a martial arts inspired program and 30 minutes of dancing my ass off! Nutrition was on point today, y’all! I’m back to focusing on intermittent fasting, drinking my daily dose of superfoods/antioxidants/probiotics and fueling my body with whole foods….no processed junk. I even made myself leave the house for awhile and be among the living.

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Things are not perfect however it’s a start. It’s a start to taking my life back…one day at a time. If after reading this, you have a desire to do better…become happier…focus on YOU…then let’s connect! Let’s do this together and I promise you…each day we will become stronger.

Much Love,
jennifer-hepka-2

Forget the Rainbows and Unicorns

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What’s up Healthy Lifestyle Community Readers?! It’s been awhile, right? I’m getting back into blogging more consistently because I have a ton of updates, news, recipes, and just life happenings to share with you🙂 So get ready!

Today, I wanted to share with you all about my reflection time during my workout. Anyone else do their best thinking during their workout? I started my journey over 4 years ago and my mindset has really changed during that time. Before this journey, I use to think I would magically feel empowered and all would be right in the world when I would weigh a certain weight, fit into a certain pair of jeans or have my thighs not touch. Can I just say that I was a dummy?!

Ahhhh yeah Jen everything is just going to be rainbows and unicorns 🦄when those things happen. I seriously thought that people! And the sad thing….I know some of you do too.

Who the heck cares what the scale says?! So what if I can’t rock a certain size of jeans. And thighs not touching? I mean really? That’s just silly 😜 I strive to always improve and make smart choices 80-90% of the time. It’s about replacing unhealthy habits with healthier ones and people that does not happen over night! I have had so many set backs but even with those obstacles I can still do more push-ups on my toes compared to when I started. I can hike a ridiculously high mountain here in NC that I struggled with before. I have broken certain emotional ties with food and working on others. That to me is success! That is strength! And you my friends can do it too. You just have to want it 💞

For those of you that are ready to push forward, knock the high expectations to the curb and just do better than yesterday, let’s do this TOGETHER!  I’m looking for 10 people to join my next mentorship program of the Healthy Lifestyle Community.  For those of you interested in learning more, apply HERE and I’ll be in touch!

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Ever see a picture of yourself and think ‘I don’t remember looking that bad!’?

Anytime I look at pictures of myself before I started consistency working out, not only do I see an unhealthy person but I also see an unhappy person. I can see the self doubt in my eyes, the lack of confidence in my smile and my low self worth by hiding behind someone else in the picture. Anyone else know what I’m talking about?

Taking progress pictures is a MUST for me. Sure, it helps me SEE my physical results but I’m also able to SEE the inner transformation as well. That extra sparkle in my eye and smile🙂 This is why I encourage you to take progress photos. Be proud of your journey, remember where you started so that you can push all that much harder to where you want to be❤

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Fall weather is finally here in North Carolina which means I’m whipping out my crockpot🙂 Crockpots are one of my favorite ways to cook. I mean, it’s easy, quick clean up plus with it being the week before Thanksgiving, I know we are all super busy…so let’s give ourselves a break this week, shall we?

So here’s what you’ll get during our time together –>
– 5 days worth of crockpot meals
– healthy lifestyle tips
– daily accountability and support
– a chance to win prizes!

Here’s the Game Plan –>
Monday and Tuesday will be our prep days. Then our 5 days will officially be Wednesday through Sunday. Check into this group daily for everything you need to know during our time together. Got it?

OH! And like I said…this group is TOTALLY FREE to join so be sure to invite others that would find a group like this helpful. Lastly, be sure to click ‘going‘ to be notified of all posts within this event so that you don’t miss out.

For weekly recipes, motivation and healthy lifestyle tips be sure to sign up for the Healthy Lifestyle Community Newsletter HERE

Core De Force Launch Party

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The holiday season is stressful, filled with family/friend gatherings and a jam packed to do list. Then January 1st rolls around and we wonder how we packed on those 5-10 (or more) extra pounds….am I right?! I know I’m not alone!

To help myself and YOU stay on track this holiday season with our health and fitness goals I am inviting you to the launch of Core De Force.

Here’s what you need to know about Core De Force…

What is CORE DE FORCE?

CORE DE FORCE is your 30-day countdown to a knockout body. Created by Joel Freeman and Jericho McMatthews, it’s the ultimate mixed martial arts-inspired workout that will knock out the belly fat, help slash inches off your waist, and carve total-body definition—no equipment required.

How It Works
The workouts in Core De Force are broken into 3-minute ’rounds’ just like an actual match. Each round will combine moves from boxing, kickboxing and Muay Thai with bodyweight training and cardio conditioning, which gives you the most effective MMA-inspired workouts to help you shred belly fat and transform your body in only 30 days! Each move, whether it’s a jab, a kick or an uppercut…works your core from every angle which is known as the 360-Degree Core Training. Plus the CORE DE FORCE Eating Plan shows you how to eat to maximize your results with a complete grocery list and sample menus.

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Who Is Core De Force For?
Core De Force is for EVERYONE. Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout. Those with a base level of fitness will enjoy the challenge while blasting away the fat and improving your overall cardiovascular endurance, speed and strength. Each MMA-inspired workout includes an optional move-by-move breakdown to help you get familiar with the punches, kicks, and combinations. Also, every workout includes a modifier who demonstrates the moves at a lower intensity.

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So what’s included:

The workouts are 30-45 minutes in length and you workout 6 days a week with a stretch on the 7th. The workout program is 30 days in length.

There are 8 workouts in the program

MMA Speed- Upper body and core focused boxing influenced workout. (27 minutes)

MMA Shred- Muay Thai inspired elbow and kicks for total body shred. (37 minutes)

MMA Power- Uses explosive and defensive style movements in this fast paced cardio conditioning workout (47 minutes)

MMA Plyo- Core De Force is an MMA style home fitness program that will transform your entire body in 30 days. When you combine boxing, Muay Thai and plyometrics in one workout you get a huge calorie burn and RESULTS. (47 minutes)

Power Sculpt- Total body burner that uses explosive power and interval training to lean and sculpt. (37 minutes)

Dynamic Strength- Low on impact but high on intensity. (47 minutes)

Active Recovery- Recharge for the week ahead with this rest day that focuses on form and technique to help fight fatigue and sore muscles. (21 minutes)

Core De Force Relief- A quick 5 minutes stretch before bed session. (5 minutes)

Team Beachbody Exclusive MMA Mashup– All the best Core De Force moves in one workout. (26 minutes)

Core Kinetics- A unique core workout inspired by Mixed Martial Arts movements.

5 minute Core on the Floor- the ultimate core finisher- 5 minute challenging plank movements that gets your abs on fire.

If you want to take your fitness to the next level after your 3o days you can get these 3 additional advanced workouts too:

Agility Strength- combines fast footwork drills with body weight resistance to help improve coordination and blast major calories. (9 rounds- 37 minutes).

Agility Power- Grab your agility ladder and rip through multifunctional training that ignites every muscle and helps shred fat for serious definition (6 rounds-27 minutes).

MMA Kick Butt- This workout is meant to target your legs and butt with nonstop mix of powerful kicks and calorie burning conditioning spikes (9 rounds- 37 minutes).

Who should buy Core De Force?
Anyone who wants to lose belly fat, tighten up their midsections, and carve total-body
definition. Core De Force is great for those intermediate and advanced exercises or graduates of challenging cardio and strength-training workouts like INSANITY MAX:30,TurboFire, and P90X. It’s also great for those wanting a more mixed martial arts style of training who want to see results FAST.
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The Eating Plan
The Portion Control Eating Plan is not a recipe-based plan like other Beachbody nutrition plans. Here’s how it works: Start by calculating a calorie level based on starting weight. Next, find the calorie chart that corresponds with the calorie level. This will indicate the daily allotment of color-coded containers. From there, the Eating Plan shows a list of foods that can be eaten with each color-coded container. Then, just fill the containers with the foods from the list, up to the daily allotment of the containers. No required recipes. No required number of meals. No required foods or ingredients. If it fits in the container, it can be eaten!

How Much Will Core De Force Cost?
The price of the program will vary due to different options. What I always suggest is purchasing the Challenge Pack which comes with all 8 workouts, workout calendar, portion control system, meal guide, 30 day trial of over hundreds of other workouts plus a cooking show along with a 30 day supply of Shakeology which will enhance your overall results during your 30 days.

To learn more about this program and see if it’s a good fit for your health and fitness goals, complete the form by clicking HERE and I’ll be in touch!

New Health Bet Coming: Get Paid to Get Fit!

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I have changed a TON in 4 years! I use to be a person who would try every fad diet out there, anything that promised to help you lose weight. I would lose 2-3 pounds then get frustrated because I wasn’t losing the weight fast enough which resulted in me gaining those couple of pounds back plus several more. I have finally found a program that works….something that focuses on fitness, nutrition and ACCOUNTABILITY!

I am looking for 10 serious people who are READY for a change and want to start living life to the fullest….and just start feeling better! I am super pumped up for September to get here because Beachbody is doing its very first Health Bet and I would love for you to join me! We will workout at home using 30 minute workouts, following a super easy meal plan and incorporating a super dense, boosted multi-vitamin shake that will literally be the healthiest meal of your day!

Beachbody’s September Health Bet pot is already over $1.2 Million where it will be split between ANYONE who tracks their new healthy lifestyle in Beachbody’s new Challenge App! If you are interested in joining this exclusive group or want to learn more, please complete the below form or email me at JenniferHepkaFitness@gmail.com

Looking forward to crushing goals with you in September!

Healthy French Toast

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I get asked a lot about what type of meals I eat during my day. I figured that I would start sharing Meal of the Day posts with you to help you on your own journey❤

Lately, I have been having a dense shake, celery, peanut butter and strawberries for my first meal however I decided to change things up this week. Today, I had healthy french toast, scrambled eggs, bacon and strawberries. The french toast was out of this world so I definitely wanted to share it with you!

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Healthy French Toast

Serves: 2 Prep Time: 10 min. Cooking Time 6 min.

Ingredients
2 large eggs
2 tbsp. unsweetened almond milk
2 tsp. pure maple syrup or raw honey
1/2 tsp. ground cinnamon
2 slices of whole wheat bread (I used gluten free)
1 tsp. extra virgin coconut oil
1 cup fresh strawberries, sliced

Directions
1.  Combine eggs, almond milk, 1 tsp maple syrup, and cinnamon in a shallow pan; whisk to blend

2.  Heat oil in medium nonstick skillet over medium heat

3.  Dip each slice of bread in egg mixture to coat each side and place in hot skillet

4.  Cook for 2-3 minutes or until each side is golden brown

5.  Top each slice evenly with strawberries or have as a side and remaining 1 tsp of          maple syrup

6.  Serve immediately

Nutrition (per serving)
Calories: 219 Total Fat: 8g Saturated Fat: 4g Cholesterol: 186mg Carbohydrate: 27g Fiber: 5g Sugar: 8g Protein: 11g

21 Day Fix Conversion: 1 yellow 1/2 purple 1/2 red 1/2 teaspoon

Your Willpower Muscle

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Guess what?! Beachbody Coaches have trouble working out too 😯

I sat on the couch this morning drinking my pre-workout and the entire time was dreading my workout. I was tired, sore and just wasn’t feeling it. I thought…’I can do this later’ and ‘no one will know if I don’t do this’. BUT let’s face it….later would have come and I would have made another excuse (the second excuse is easier than the first). Someone would know if I didn’t workout….ME!

I have goals to reach. I have people depending on me (my team and clients). I downed the last of my pre-workout, got up, sucked it up and pushed play! 30 minutes later I’m DONE!

Now….it’s your turn! Get up, suck it up and push play 💜 When you are done tell me what workout you did for accountability! Got it?

❌⭕️❌⭕️