Motivation

How to Kick Your Limited Belief to the Curb!

We can all become healthier and get closer to our goals — Anyone!

It doesn’t matter what you have done in the past. It doesn’t matter if those things worked for awhile then fizzled out. It also doesn’t matter what’s coming up in the future such as vacations, weddings, birthdays or the kiddos going back to school. ANYONE can do it!

I’d like to point out that their’s also nothing horribly wrong with you if you haven’t figured out how to do it yet! Losing weight or hitting your fitness goals (whatever they may be) is a loaded topic! There’s a TON of information out there and everyone has an opinion and thinks their method is the best. There’s options on low carb/high fat, high protein, should you move more or move less, should you count calories or macros…the list goes on and on.

What I have found is that people have the perspective of talking about weight loss or any fitness goal to be similar to talking about money or sex. Hear me out โ˜บ There are those that simply don’t have enough money or sex and feel completely stressed and crappy about it and those that have a desired amount or feel they have more than enough and are made to feel guilty for being ‘well to do’. When it comes to our weight loss goals – we simply don’t want to talk about it. Why? Because 1) we don’t want others to know that we are insecure 2) we don’t want to be judged for wanting to lose weight or getting healthier or have the worry that we will be judged based on our success or lack of success 3) FEAR!

Fear of putting ourselves completely out there and investing into a program only to not
have success.
Fear of going all in and succeeding only to still be terrified and waiting for the
moment we relapse.
Fear of succeeding and worrying about how people will treat us – do they think we act
differently? Have their opinions of us changed for the worse? And so on.

Here’s the good news y’all – We ALL struggle! We all have a conflicted relationship with working out, with eating healthier and viewing our goals as a ‘diet’ or as a lifestyle. It comes down to ONE thing between the people who succeed and not succeed – which let me say….just because you feel that someone is crushing their health and fitness goals, they may actually think they are not succeeding. We don’t know their goals or what struggles they are having at the moment so while everything may ‘seem’ great and they are totally crushing it…they may be feeling different. Now, back to my thought โ˜บ That ONE thing that separates the people who succeed from the people who don’t succeed is making a — DECISION! A decision that they make once and for all to confront what’s holding them back known as their fear or LIMITED BELIEF.

Let me give you an example. Up to about six years ago I was a constant yo-yo dieter. I would use food and alcohol in bursts to mask my feelings rather than deal with them because I hated confrontation. I would purchase a workout program, go strong for several days then one rest day would turn into two, three, four, etc. I found that I was leaving my food intake and workouts up to chance because I wasn’t planning what I was going to be eating nor was I scheduling my workouts. Before I would know it, it was meal time and I would grab for the very first thing that I could find because I was starving. Then 9:00PM would come around and I still hadn’t worked out so I would take a ‘rest day’ and say ‘I’ll double up tomorrow’ only that NEVER happened. During this time I also only used the scale to track my progress. By doing this I would allow that number on the scale to control my thoughts and my feelings for the day. Low and behold it would also control if I gorged myself with food or not which if I’m being honest happened often. If I lost a couple of pounds I thought ‘I deserve to treat myself’ but that little treat would turn into a downward spiral. On the flip side, if I gained weight I figured why am I bothering? So again, I would give into food.

During the last six years I have been able to transform my mindset regarding my relationship with food, working out and how I talk to myself. Do I still struggle? Of course but by making that DECISION to confront my fears – my limited belief that I attached to myself I have been able to accept my journey and be at peace with my progress. Now, instead of using food or alcohol to cope with my depression or a stressful day, I use my workouts and personal development. I have found that by eating more nutrient dense food and limiting highly processed foods my brain works better, I have more energy, I sleep better and I’m just happier. Also by setting aside 15 minutes each day to either read or listen to some kind of personal development topic such as how to cope with emotional eating, how to deal with toxic people, how to increase my self confidence I have been able to change the way I speak to myself and others. The other thing that I do is every Sunday I sit down and plan out my meals for the week and which workouts I’ll be doing. I truly believe that being prepared leads to success. Why? Because during the week there’s less thinking. There’s less of a chance to talk myself out eating healthy or getting my workout in. By knowing exactly what I’m eating I can just make it and by knowing exactly which workout I have planned for they day means I can just do it. That doesn’t mean I don’t struggle from time to time but trust me by having all of this planned, it allows me to take a minute or two, have a conversation with myself where I remind myself of my goals and ultimately I decide to crush it. Lastly, I have learned to use the scale as a tool and nothing more. I also started using other tracking methods such as measurements, weekly progress photos, how I feel and how my clothes are fitting. All of that information is just data that we can use to measure our success. We cannot put too much dependency on one of those tools….it’s a tool nothing more!

Here’s the thing, if more of us would take the amount of time that we focus on our fears or our excuses and instead invest that energy and time into DECIDING, COMMITTING & DOING, guess what would happen? We would then be a couple of steps ahead and closer to our overall goals. However, our human instinct is to rationalize, defend and accept our self-imposed limited belief. But here’s the thing, each one of us has the power to CHOOSE and CREATE realities that totally kickass! We each have one shot at being the individuals we deserve to be. Why not be the most happiest, fulfilled human beings we can be?

Here’s my hope…that you really use what I mentioned today to reflect, to tap into your heart and have a new outlook. One that you put into place instead of succumbing to your doubts and fears. The road will be bumpy but along the way you will become stronger and a major ass kicker! And…if you need help, someone to cheer you on or be a support system – I’m here! Me along with an awesome community that I have build to hold myself accountable along with other ladies and men that have decided to make this shift. Now…it’s YOUR turn!

Much ๐Ÿ’ž,
Jennifer

P.S. If you have made the DECISION to COMMIT and go ALL IN email me at JenniferHepkaFitness@gmail.com and include what you are wanting to achieve along with what you are struggling with. I can get you plugged into the proper virtual community that will help you break away from the limited belief and finally have a STRONG belief in yourself!

Personal Journey

Shift Shop Week 1 Meal Plan

What’s up everybody?! It has been a hectic couple of weeks in our household. I recently went to New Orleans for a business trip where twenty thousand health and fitness coaches got together for some awesome bonding, workouts and trainings. While it was an amazing four days I’m glad to be home with my man, boys, and kittah’s. It’s crazy how much energy it can take being around people nonstop. I seriously had to take 3-4 days and just chill and decompress…anyone else like that?

What I wanted to share with you today is my next workout adventure. I begin a brand new fitness program tomorrow called Shift Shop which focuses on getting leaner, faster and stronger in 3 weeks. The nutrition plan that is included bumps up your protein and veggie intake while reducing starchy carbs…exactly what my body craves! In a nutshell, in week 1, you start with 25 minute cardio and strength training workouts while you have balanced meals. Then in week 2, the workouts bump up to 35 minutes and adding more protein to fuel that extra calorie burn. Lastly, in week 3, the workouts increase to 45 minutes while again increasing protein and veggie intake and also reducing starchy carbs.

I have to admit while I am excited to start this new program, I am also WAY nervous! Nervous because this will be the first full out workout that I have committed to since my knee injury. To help me succeed with this program and stay on track, I sat down with my family and explained to them why committing to this program was important to me. Of course they were totally on board and are even looking forward to all of the new recipes that I’ll be testing out (which I’ll be sharing with you too, of course ๐Ÿ™‚ )

Since today is Sunday, I wanted to share with you my meal plan for this coming week. I absolutely HATE wasting food, therefore you will see several repeat meals to ensure that I am eating everything that we are purchasing. I may need to tweak things here and there but at least with this plan I can substitute very easily. For example, if I have melon scheduled but the kiddos ate it all (because that does happen!) I can quickly substitute another fruit. A couple of things to keep in mind about this meal plan. According to the nutrition plan I fall into the 1800 – 2099 calorie bracket however I won’t have to count those calories since I am using a portion control system. The 1800-2099 calorie bracket provides these amounts of portions:

6 Green (Veggies)
4 Purple (Fruit)
5 Red (Protein)
4 Yellow (Carbs)
1 Blue (Healthy Fat)
1 Orange (Dressings/Seeds)
5 tsp (nut butters/oils)

Lastly, I will also be keeping up with my 16:8 intermittent fasting lifestyle. Meaning I’ll have an 8 hour eating window (12:30 – 8:30) and a 16 fasting window (8:30 – 12:30). Now that you know the game plan, here’s the menu!

Monday
Meal 1: Egg Scramble – 2 eggs; spinach/broccoli; avocado; melon; shakeology
with 1/2 banana
Meal 2: Salad Bowl – spring mix; broccoli/bell pepper; green apple; grilled chicken; black beans; ย  ย  ย  avocado; dressing; nut butter
Meal 3: Steamed veggies; melon; grilled chicken cooked with coconut oil; mash sweet
potato with coconut oil
Tuesday
Meal 1: Shakeology with 1/2 banana; bell pepper/cucumber with hummus; green apple
with nut butter
Meal 2: Salad Bowl – spring mix; green apple; grilled chicken; hard boil egg; kidney
beans; avocado; dressing
Meal 3: Turkey Burgers; steamed veggies; sweet potato chunks with coconut oil; melon
Wednesday
Meal 1: Egg Scramble: 2 eggs; spinach/broccoli; avocado; melon; shakeology
with 1/2 banana
Meal 2: Salad Bowl – spring mix; broccoli/beets; green apple; grilled chicken; black
beans; avocado; dressing; nut butter
Meal 3: steamed veggies; melon; grilled chicken cooked with coconut oil; mash sweet
potato with coconut oil
Thursday
Meal 1: Shakeology with 1/2 banana; bell pepper/cucumber with hummus; green apple
with nut butter
Meal 2: Salad Bowl: spring mix; strawberries/oranges; grilled chicken; hard boil egg;
kidney beans; avocado; dressing
Meal 3: Ground Turkey Bowl: turkey/sweet potato chunks/bell pepper/mushrooms/spinach;
coconut oil; melon
Friday
Meal 1: Egg Scramble: 2 eggs; spinach/zucchini; avocado; melon; shakeology with 1/2
banana
Meal 2: Salad Bowl: spring mix; broccoli/beets; green apple; grilled chicken; black
beans; avocado; dressing; nut butte
Meal 3: Turkey meatloaf; sweet potato with coconut oil; veggie
Saturday
Meal 1: Shakeology with 1/2 banana; bell pepper/cucumber with hummus; green apple
with nut butter
Meal 2: Bowl: zucchini/mushroom/bell pepper; flank steak; black beans; avocado;
olives; side of fruit
Meal 3: zucchini soup; grilled chicken; sweet potato with coconut oil and melon
Sunday
Meal 1: Egg Scramble: 2 eggs; spinach/zucchini; avocado; melon; shakeology with 1/2
banana
Meal 2: Bowl: spinach/mushrooms/sugar snap peas; ground turkey; sweet potato cubes;
avocado; dressing; green apple with nut butter
Meal 3: steamed veggies; melon; grilled chicken cooked with coconut oil; mash sweet
potato with coconut oil

So that’s it for week 1! I mentioned earlier about explaining to my family WHY this program was important to me and I wanted to end with explaining it to you as well. I truly believe that our homes should be the center or the core of our health. Our home is where we establish habits, both good and bad, and for me I want to create healthy habits that not only help me feel better, be happier, be more confident – but I also want my family to feel those things. They deserve to have the best possible version of me and I deserve to have the best possible version of them. So, here’s to committing to the next 21 days to get FOCUSED, re-establish healthy HABITS and ultimately CRUSH IT! And….just throwing this out there but if YOU want to join me then please do! I would love for you to join my exclusive virtual group so that YOU can transform your home into the center of your family’s health. And, if Shift Shop isn’t for you, no worries! With access to 600+ workouts, I can help you get set up with a program that totally is aligned to your goals and fitness level. Just shoot me an email at JenniferHepkaFitness@gmail.com and be sure to include your goals and struggles.

Have an amazing week and can’t wait to share with you next Monday on this weeks thoughts, successes, struggles along with my plan for week 2.

Much love!

Jennifer

Health and Fitness, Motivation, Personal Journey, Uncategorized

How To Find Your Motivation

Aye yi yi y’all! What a whirlwind it has been this past week. In my most recent blog post I shared with you all how I was going to get back to working out at home and following my eating plan since I have been out of it since school has let out. Having the boys home has totally tossed a wrench into my daily routine but I wasn’t going to let that be my excuse as to why I wasn’t making time for myself. Well…the first week ended this past Friday and let me just say it wasn’t stellar. I started the week strong, meaning I tracked my food intake, I followed my workout schedule and I plugged into my virtual health and fitness community for accountability. Then came Wednesday and ya’ll this is why I constantly preach about not stepping on the scale! I should have waited until Friday which would have been a week but nooooo, I had to step on that darn thing early and what I saw made my positive outlook go right down the drain.

Seeing that I lost a pound totally put a damper on things. The wellness coach in me said, ‘Girl, don’t sweat it! Losing a pound in 3 days is AMAZING! It means you are on the right track so keep going, you still have 4 days!’ The perfectionist and impatient person within me said, ‘Are you freaking kidding me?! I have been busting my butt and giving up food that I love for 1 pound?!’ Then I continued to call myself every name in the book. There’s so much that goes into when and how we lose weight plus it’s only one way to measure progress. This is why I take my measurements and weekly pictures but I allowed this stupid pound to totally change the course of how this week was going to go and you know what? If overflowed into other areas of my life.

I began to be on edge and snappy in my relationships. I began to slack in my workouts and then eventually not even bother doing them. I began to cave and have the food that I knew would not help me feel my best. I started to stress over stupid things like, not being able to fit into an airplane seat on my upcoming trip. I know this is absolutely NOT true since my short size has gone down yet I allowed my mind to go there. I started feeling inadequate about attending my upcoming fitness convention because I didn’t want to be a ‘fit girl’ in a chubby girls body. WHAT?! I had to remind myself that I have come so far and what matters is that I have a good heart and am a coach that shares her entire story. The good, the bad, the ugly and everything in between. I had to remind myself that this struggle that I’m currently going through is one to allow me to help people in the future. It’s to test me so that I can come through and share this knowledge to help YOU get through your obstacles.

After I was done having my little pity party I took my thoughts to my journal. I journaled about 5 pages and admittedly cried through most of it but sometimes we need that right? Here’s what dawned on me. Yes, I lost a pound which honestly was probably water weight. But….I had a knee injury which caused me to take my workouts down several levels for 3 months. I was still working out but not at the fitness level that I’m capable of. This ‘re-start’ was my way of getting back into more intense workouts and until I stepped on the stupid scale I was crushing it! Second, I have been eating the exact same thing for meal 1 and meal 2 for months! It’s no wonder I wasn’t seeing results! Our bodies are SMART! If we eat the same food or consume the same calories day in and day out, our bodies get accustomed to it and we plateau. The same thing goes for our workouts. My body was use to doing a certain style of workouts so if I want to see results I need to totally revamp my plan.

So here’s my plan as I re-start my re-start ๐Ÿ™‚ The man and I have been thinking about moving to a more plant based way of eating so we are implementing that this week. We’ll have animal protein about 1-2 times this week but for the most part we are having veggies, fruits, carbs that provide energy rather than sugar and healthy fats. For my workouts, they need to be intense yet low impact due to my knee. I’m sticking with the Shaun T Hybrid Calendar and will be using Beachbody OnDemand to access a variety of workouts. Here’s this week’s schedule:

Monday July 3rd – Insanity Cardio Power & Resistance
Tuesday July 4th – Insanity Max 30: Cardio Challenge
Wednesday July 5th – Shaun Week: Insane Weights
Thursday July 6th – Insanity The Asylum: Speed & Agility
Friday July 7th – Focus T25: Alpha Speed 1.0
Saturday July 8th – Insanity Recovery
Sunday July 9th – Insanity Max 30: Sweat Intervals

Yesterday was day 1 and my oldest and I CRUSHED it! He knew that I was struggling so he decided to join me which y’all seriously made me cry! This is why it’s super important to share your struggles, your goals and your plan of attack because 1 – it’s important they know so that they can support you and understand WHY you are doing what you are doing and 2 – who knows…they may want to join you.

Today is day 2 and I’m currently drinking my coffee while I share this post. Once I click that ‘share’ button, I’ll be getting motivated and pumped up with a playlist I have put together that I can play while I’m getting dressed. This is how I’m getting my mind ready so that I can get focused and energized to get the best results from my workouts. In case you need help finding your mojo again I hope this post or the below video helps.

I would love to hear about where you are currently in YOUR journey so please feel free to share below or email me at JenniferHepkaFitness@gmail.com because this journey is so much easier with people in your life who are on YOUR side!

Peace,

Jennifer

Health and Fitness, nutrition, Personal Journey, weight loss, workouts

Shaun T’s Hybrid Program: My Journey

Has anyone else been off of their ‘A’ game in their health and fitness since school has let out? My routine has been all out of whack and if I’m being honest I have taken a much too long hiatus on my workouts, on my ‘healthy’ eating and even focusing on inspiring and helping others. It wasn’t on purpose but just kind of happened. We have had several personal matters that have developed in a short amount of time that I’m not at liberty to talk about and I have allowed those circumstances to completely distract me. I bet you can totally relate to that as well. Whether it’s a sickness, a family member being sick, maybe you or your spouse losing their job, maybe a death in the family or maybe your summer schedule has just been super hectic with vacations, weddings and graduations that you feel like your days are just too jammed pack for working out right now. I’m here to tell you that I TOTALLY GET IT!

This past Friday I decided that I couldn’t continue living that way. You see, for me working out and eating healthy helps me feel in control over my life even when things are crazy. Plus right now more than ever I need my workouts to be my therapy session. It’s during these thirty to forty minute workouts that I can focus on me…in that moment…and allow the stress and anxiety to melt away. So rather than waiting until a Monday, I decided that any day that ends in a ‘Y’ is a great day to start. Therefore I decided to fully commit to myself for the next 30 days with day one being this past Friday.

Part of my commitment was to treat myself as if I was one of my clients. I began with planning. First, I took my day one photos along with my weight and measurements. I haven’t weighed myself in ages since I go off of how I feel and how my clothes fit so hopping on the scale again was terrifying. I didn’t care for the number that I saw however I didn’t allow myself to dwell on it since I have been able to go down a size and my body fat percentage has been dropping. The scale is NOT the deciding factor of my success!

Second, I had to choose a workout plan. I decided to follow a combination of workouts by one of my favorite health and fitness motivators and trainers…none other than Shaun T! I’m sure you have heard of him but in case you haven’t he is the creator of many Team Beachbody at home workouts like Insanity, Insanity Asylum, Insanity Max 30, Cize and Focus T25. He recently launched a seven day workout series on Beachbody OnDemand which also includes an extended calendar using workouts from all of his programs. Because I needed to increase my intensity AND needing mental clarity I decided to go with Shaun because the motivation and the words he uses to push you during your workout are simply amazing! So much so that I have not completed one workout since Friday without crying at some point. Partly because I have been pushing HARD, partly because Shaun speaks to my soul and partly because I have had so much stress built up inside that I seriously had to let it out.

Here is week one’s schedule:

  • Day 1 – Insanity Cardio Power & Resistance
  • Day 2 – Insanity Max 30: Cardio Challenge
  • Day 3 – Shaun Week: Insane Weights
  • Day 4 – Insanity the Asylum: Speed & Agility
  • Day 5 – Focus T25: Alpha Speed 1.0
  • Day 6 – Insanity Recovery
  • Day 7 – Insanity Max 30: Sweat Intervals

The last component was setting up a plan to get my eating under control. Lately my meals consisted of too much pizza and beer so I took it back to basics. I started my planning process by choosing an 8 hour eating window. I do normally follow an intermittent fasting lifestyle however again since summer break and having the boys home I got out of my routine. In a nutshell, intermittent fasting, at least the method that I follow, has a 16 hour non-eating window and an 8 hour eating window. I chose 12PM to 8PM as my eating window. I also know that tracking what I’m eating is extremely important therefore I decided to use MyFitnessPal to track my calories and my Apple Watch to track my activity level. One thing that I also keep in mind is the portion fix system which encourages you to create meals with a variety of foods such as lean protein, tons of veggies, healthy fats, complex carbs and fruits. I’m keeping this system in mind when drafting my meal plan for the week and using MyFitnessPal to ensure that I’m in a deficit daily (burning more than I’m taking in).

I will be sharing my weekly recap every Monday here with you however if you would like to be part of the discussion and learn helpful tips so that YOU can start living your healthiest life then feel free to join my free Healthy Lifestyle Community Facebook group. This is where you will receive an exclusive look as to what I’m doing and how it’s working. This is also where I do monthly 5 day free challenges that allows you to get a jumpstart on your own health and fitness goals.

Hope to see you in the Community!

Xoxo,
Jennifer

Fitness, nutrition, weight loss group

Summer Slim Down Project

My 8 Hour Eating Blueprint is now available! ย You and I will be making small, positive, healthy changes each week that won’t be overwhelming or feeling like you have failed yet again. Here’s the breakdown.

HOW DOES IT WORK?

Week 1: We’ll be swapping a meal or snack for the connivence of a nutrient dense shake that has a balance of carbohydrates, fats and protein.
Week 2: We’ll be having our shake for a meal or snack and adding in 3 days or workouts that you can do at home, anytime to fit YOUR schedule along with eating our meals in a 10 hour window
Week 3: We’ll be having our shake for a meal or snack, working out 3 times this week, choosing another meal from your day to ‘clean’ up…nothing fancy, think veggies, fruits, lean protein along with eating our meals in a 9 hour window
Week 4: We’ll be doing everything from week 4 with the exception we will be eating in an 8 hour window

Every women who joins me starting on June 5th will receive my 8 Hour Eating Slim Down Meal Plan, have weekly 1:1 check-in’s with me to ensure you are seeing progress and also have access to my VIP Community where you will be inspired and held accountable ๐Ÿ™‚ Lastly, as my thank you for joining me, every gorgeous gal that completes the program will be entered to win a $25 Amazon Gift Card because let’s face it, who doesn’t like Amazon?

Ready? Let’s Do This!

Questions? Not sure if this is for you?
Simply Email JenniferHepkaFitness@gmail.com – and I’ll get back to you right away!

Motivation, weight loss group

Building a Solid Foundation in Your Weight Loss Journey

Happy Monday! I wanted to discuss a topic that constantly comes up when I am talking to people about their personal struggles when it comes to working out and eating healthy. Often times what I find is that people DO want to make a change, they want to start incorporating a daily workout plan and do want to fuel their body right but they have no idea where to start. Which workouts to do? How much to eat? When to eat? What to eat? There is so much information out there and fads that people hop on the newest trend thinking that this is going to be their saving grace. Most often times, it’s not. Why? Because they have not built that solid foundation and knowledge that it takes to understand what your body needs. There’s no guidance even when you have a personal trainer, most of them do not touch on the topic of food. You go to a gym, pay tons of money to become a member, even pay extra for a personal trainer and you only touch on fitness. What most people don’t realize is that working out only produces about twenty percent of your results. The other eighty comes from your nutrition. So how do we fix this?

So how do you build that foundation and knowledge that leads to success? By being plugged into a community where you incorporate working out, where you are TAUGHT how much to eat, what to eat and the magical question…WHY you eat this way. But the one thing that is CRUCIAL to this foundation stage is support! Ever realize how on January first the gyms will be packed, you may be driving around and see people outside running or walking and then as the month continues you see less and less of this. These people are not held accountable for showing up so it’s super easy to call it quits! By having a community where you not only learn about how to change your lifestyle but also be held accountable increases your chances of reaching your overall health and fitness goals by a substantial margin. I know because this is how I was. I have done every ‘diet’ known to man, every workout DVD but I always fell off the wagon. No one knew if I didn’t press play that day. No one knew if I had that cheeseburger from my favorite fast food joint. No one knew therefore I could be easy on myself and justify that somehow I deserved a ‘break’. Maybe you can relate?

Let me ask you….if you had access to countless of workouts (over 600 to be exact), a workout calendar so that you knew which workout to do on which day, a meal guide that told you exactly how much to eat and what to eat, plus a community that you could plug into for healthy lifestyle tips along with fitness and nutrition tips AND this community would be the KEY to YOUR success would you become a member? A community that would notice if you didn’t show up. A community where people ARE there for you when you were having an awful day and wanted to stress eat. If you are interested in joining this kind of community or maybe just need a little more information then shoot me an email at JenniferHepkaFitness@gmail.com We can go over your struggles, your goals and we can create a plan together that will bridge the gap. You don’t have to be alone throughout this journey.

XoXo
Jennifer