Meal Plan and Workout Schedule for Week of 2/6/17

Tags

, , ,

First week in my second round of 21 Day Fix is finishing up today with yoga which I’m looking forward to. I love active recovery days because they allow my body to recover from training and well…because they are easier days!

I started this past week with getting over a nasty cold which made Monday’s workout brutal! Monday’s focus was total body cardio which is a pretty intense 30 minute cardio HIIT (high intense interval training) workout. I had to stop frequently and it was the hardest workout that I have done in a long time. I should have probably taken the day off but I was feeling better so thought that I would try to sweat the cold out. It must have worked because I woke up Tuesday, feeling more like myself and was able to crush my upper body workout. I was able to push myself during my plank series and increase the intensity by doing one leg planks. It felt empowering to feel how strong I have become since the beginning of January.  Many times we don’t feel like we are progressing from day to day but when you compare yourself today to who you were when you started, you’ll see the difference!  This is one of the reasons why I document my journey through pictures, on Facebook and this blog.  It helps me motivate myself especially on those days when I don’t want to workout or those days when I think…’it would be so much easier to just not be on this journey’.

fullsizeoutput_1367

The remainder of the week I got my daily workouts in, incorporated a longer stretching series and did some target foam rolling due to lower body pain.  As far as my nutrition for this past week, it wasn’t great but it wasn’t awful either.  I did have 2 very high carb days so I made it a focus to limit my carbs this coming week as well as getting them in earlier in my day.

My favorite meal from this past week was homemade chicken meatball soup. Normally I make it on the stove top but this time I decided to give it a whirl in the crockpot and it turned out even better plus it made the house smell delicious!  The family and I had it for 2 nights worth of dinners which was great because let’s face it, it’s a pretty great day when you don’t have to make dinner!

img_1388

As I go into week 2 of this second round I’m feeling positive, energetic and prepared. Below are this weeks workouts and meal guide that I will be using.  A couple of things to keep in mind when you are looking at my workout schedule.  The thirty minute workout is my requirement.  The workouts in addition to those are based on my own personal goals.  I enjoy doing some type of cardio daily with the exception of my active recovery day.  This is why you will see a HIIT workout on my lifting days.  Also, my lower body has a tendency to stay tight so in order to help with that, I make it a point to do 10 minutes of dedicated stretching time followed by foam rolling.  I have noticed since adding these to my workout schedule, my flexibility has improved, my body is able to do more during my required workouts and I’m not as sore after my workouts.

screen-shot-2017-02-05-at-10-41-17-am

screen-shot-2017-02-05-at-10-29-56-am

Now, it’s time to go crush my yoga then hit the grocery store for this weeks meals. I hope y’all have an amazing and productive week and remember YOU are in total control of the outcome.  Plan accordingly, take action and I promise YOU will be able to achieve anything!

Much Love!
Jennifer

tempimageforsave

Bangin’ Booty and Thigh Workout

Tags

, , ,

In honor of workout Wednesday I wanted to share with you the move of the day! Here’s an AWESOME lower body series that I shared with my clients that I work with that will help you tighten, strengthen and shape your booty, inner thigh and outer thigh areas.  This can be incorporated into your already existing regime, give you a place to start or give you something to do while you are watching tv 🙂

Do each exercise for 30 seconds and repeat entire series 2-3 times depending on your fitness level.

Getting YOU Results

Tags

, ,

OK, today is January 31st and I have to ask…are you still going strong and getting closer to your New Year Resolution goals? Are you living every day by being focused on what you had set out to achieve? Be honest! With the people who I am coming in contact with, the answer is no. They were extremely gung-ho on January 1st and hit the ground running all week. They had new workout clothes, new workout shoes, got a gym membership, had a game plan. Then with every week that fire in their belly that helped them get started became more and more extinguished. Maybe you were like me and had two birthdays in January to celebrate. Maybe you got sick and had to miss a workout or two. Maybe you did not have the support or the accountability that you needed in order to stick with it. Maybe you bought a fitness DVD and after a couple of days of not seeing results you set it aside and it’s now collecting dust on your shelf. Or maybe, you found it extremely difficult to get to the gym every day either before or after work because of the commute. You were missing time with your family, maybe you were stuck in traffic so your 30 minute workout turned into over an hour workout. Whatever your reason is for losing your way this month, I’m going to show you how to get back on track 🙂

img_5375

The good news is we are only one month into 2017 which means we have plenty of time to get you to where you are wanting to be. I want you to ask yourself, ‘what is it that I struggle with?’ Is it the working out part? Maybe you want to start a workout program but you just have no idea as to where you should start. Maybe you joined a gym and you have no idea on how to use the machines. Do you struggle with nutrition? Do you find yourself mindlessly eating throughout the day? Do you find yourself getting sluggish at any time during the day? Do you get cravings? Have your portions gotten out of control? Maybe you struggle with both – fitness and nutrition. I mean after all…most of the time you either get help with fitness or nutrition. Very rarely do you have help with all areas that increase your chances of success – fitness, nutrition and SUPPORT!

Until now. I am hosting a special revised mentorship in February to those of you who want to make your health a priority.

Here’s what you can expect in this Healthy Lifestyle Mentorship Program.

  • How to meal plan and prep for your week
  • Provide you with the tools to focus on portion control vs counting calories
  • I will provide you with recipes perfect for any meal including snacks and desserts
  • You will receive daily inspiration from the Healthy Lifestyle Community
  • 24/7 access to our online accountability and support group
  • 100+ different workouts that you can do in the comfort of your own home, on your schedule
  • Healthy Lifestyle Tips such as traveling tips, shopping on a budget, how to overcome food addiction, and much more!

What are the requirements to join?

  • I must be your assigned coach through Team Beachbody
  • You must commit in replacing 1 meal a day with Shakeology for the duration of the group – Feb 13th through March 12th (30 days)
  • You must commit to following and finishing the workout program that we choose based on your goals – that’s how YOU get RESULTS!
  • You must be willing to check into our support and accountability group daily

We start our Prep Week on Feb 6th 2017 so do not delay in filling out the application

img_1115


Healthy Lifestyle Mentorship Program

How to Overcome Food Addiction

Tags

, ,

Happy Monday Rockstars! I had such an overwhelming response over on my Facebook Page regarding my top tips on how I have been able to break my food addiction. Because of this amazing response, I wanted to share it with you all as well in hopes that it can also help you 🙂 Being a food addict is tough seeing as how we cannot just give up food. Remember, this is a process that will not change overnight. Implement small changes either daily, weekly or even monthly and I promise you will be on your road to recovery 🙂 If you know of someone that could benefit from this please share it with them. We definitely need more support in this area of addiction.

Healthy Lifestyle Progress

Tags

, , , , ,

Hey Gorgeous People! Since it’s been awhile since I shared my progress in my health and fitness journey, I thought it was time to give you an update 🙂 It’s been 5 years since I started my journey with many highs and lows. I have definitely learned a TON and have really had to experiment to see what MY body likes and dislikes. Since going gluten and dairy free, incorporating an intermittent fasting lifestyle all while focusing on portion control my nutrition and more importantly, relationship with food has changed. The one thing that has been constant is using at home programs by Team Beachbody and holding myself accountable in my online support groups that I run. Surrounding yourself with other people aiming to become healthier, more fit and happier is key!

Want to join my upcoming online 90 Day Healthy Lifestyle Mentorship Program? Email me at JenniferHepkaFitness@gmail.com Subject line: Mentorship
with your current struggles, your goals and WHY those goals are important to you.

Building Consistency in 2017

Tags

, , , ,

Happy Saturday Healthy Lifestyle Community! Can you believe that it’s the last day in 2016?! I seriously cannot believe how fast this year has gone and the thing is…it goes by faster and faster every year I get older. I don’t know about you but I’m looking forward to 2017 and ready to tackle new goals!

As I look over 2016 regarding my health and fitness goals the one main area that I need to improve is consistency! Not so much with my workouts because I do workout daily however when it comes to nutrition…well, that needs improvement! To help me improve this area of my journey I have decided to create my meal plan along with grocery list and recipes each week…and….SHARE IT WITH YOU! Not only will this allow me to focus more on my nutrition but it will also help you learn how to create your own meal plans. Many of the people who I work with in my online health and fitness accountability groups just don’t know where to begin when it comes to eating. They get overwhelmed by figuring out how much to eat, when to eat and what to eat. This is why I know without a doubt that this will help you and myself crush our goals in 2017!

Now, before I share my meal plan for this week I need you to keep one thing in mind. I normally do follow a dairy free and gluten-free lifestyle however going into 2017, I have decided to test the waters in living a paleo lifestyle. So what does that mean? It means that you will see a ton of lean protein, veggies, several servings of fruit but NO grains, dairy, legumes or processed foods. I decided to implement this style of eating for several reasons. First, I haven’t been sleeping well and from my research, living a paleo lifestyle improves your quality of sleep and resets your internal clock. Second, I have had an increase of aches and pains in the past several months which may be a form of inflammation. Consuming paleo friendly foods decrease the amount of inflammation in your body which decreased aches and pains. Lastly, with not being on my anti-depression medication any longer I really need to tap into whole foods with limited processing to maximize my body’s natural mood enhancers.

Along with following a paleo lifestyle, I will be continuing a 16:8 intermittent fasting eating schedule. This means that I fast for 16 hours and have an eating window of 8 hours. One of the benefits of intermittent fasting is you burn off your stored fat rather than burning sugar since you are fasting for 12+ hours. Intermittent fasting is NOT a diet change…it’s a behavior (schedule) change. During my eating window I will not be counting calories. Instead, I will follow a portion control system based off of the 21 Day Fix meal plan created by Team Beachbody. I do have a certain calorie bracket that I stay within based on my activity level and my goals. Within that bracket I am allowed so many calories from veggies, fruits, lean protein, carbs, healthy fats, seeds/dressings, and oils. You will see these container allotments on my meal plan at the top then below each meal you will notice a break down of containers within that meal.

So…in a nutshell….
How much will I be eating? Each day I will be between 2100 – 2300 calories. Out of these calories my goals are to each 6 veggies, 4 fruits, 6 lean protein, 4 carbohydrates, 1 healthy fat, 1 seeds/dressings and 6 teaspoons which is oils.

What will I be eating? My ‘fuel’ will come from lean protein such as chicken breast, lean steaks, ground turkey and Shakeology. I will also be consuming any veggies and non-starchy fruits. As far as carbohydrates are concern, I will be consuming thinks like sweet potatoes, plantains and unsweetened almond milk. I will NOT be eating grains since grains are NOT paleo friendly. This includes oats, quinoa and rice. Healthy fats will come from avocado, coconut oil, extra virgin olive oil and nut butters.

When to eat? Since I will be following the 16:8 intermittent fasting lifestyle I will be having an eating window from 1 PM to 9 PM. During my fasting window my only consumption will be a TON of water and my pre-workout prior to working out. You are allowed to have up to 50 calories during your fast window and my pre-workout falls below that which is great!

Now that I shared the back story of this new journey let’s get to the meal plan! Below you will see my meal plan for the coming week. You will notice that Saturday and Sunday are ‘pending’. The reason for this is I like to eat based on what I’m hungry for. With today being Saturday I have no way of knowing what I’m going to want next weekend or what I may have left over from this weeks meals. So…come Thursday or even Friday, I will start planning my weekend meals. Also, by doing this, it ensures that my produce, fruits and meats are going to be fresh since I’ll have to hit the grocery store again later in the week. I hate spending money on food and tossing it out because it went bad! This strategy works for our household.  Feel free to print the below meal plan and shopping list and use it next week along with me!  If you require fewer calories due to your activity level just make the necessary adjustments 🙂

Meal Plan

screen-shot-2016-12-31-at-11-53-11-am

Shopping List

screen-shot-2016-12-31-at-12-05-41-pm

I would love to know if by me sharing my weekly meal plan with you is going to help you create the healthy lifestyle you are wanting so please leave me a comment below! Also, if you would like to receive the Healthy Lifestyle Community weekly newsletters with recipes and tips on how to live a healthy lifestyle sign up HERE

Super excited to start 2017 off on the right foot and be equipped with the tools that are going to get me closer to my goals!  If you would like to start 2017 by making yourself a priority but not sure where to start, need extra accountability or want to change your routine to maximize your efforts then simply email me at JenniferHepkaFitness@gmail.com and let’s see how I can help!

Now, off to get my workout done.  Enjoy your Saturday!

Much Love,

Jennifer

Holiday Possible

Tags

, , , , , ,

5

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

Tags

, , ,

img_9953

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

Tags

, , ,

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.
img_9842

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!
img_9858

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.

img_9874

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

Tags

, , ,

img_9570
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!

jennifer-hepka-2