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Happy Monday Readers! I hope that you had an awesome weekend and are ready to crush your goals this week! I completed my 2nd round of 21 Day Fix followed by the 3 Day Refresh and I have to say I’m very pleased! Let me start with my 21 Day Fix review 🙂

This past round of 21 Day Fix wasn’t as great as the previous BUT I’m still down 6 pounds and 8.25 inches. That’s 13 pounds and 15+ inches total between the two rounds. Less than 2 months! All by working out 30 minutes each day and using a portion control system that consisted of unprocessed, whole, real, simple foods for my meals. Nothing fancy.
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The workouts within the 21 Day Fix consisted of 6 workouts that provided a major calorie burn in only 30 minutes! What I love about this program is that you can do round after round. You can start if needed by following a modifier that shows you how to do the exercises with less impact yet still high intensity then as you become stronger you can adjust by either going faster or increasing your weights. Here are the workouts that are included:

Total Body Cardio Fix: Keeps your heart rate up and your metabolism revved up even after your workout is over by incorporating hand held weights OR a resistance band into cardio moves.
Upper Fix: Targeted resistance training using hand held weights OR resistance band that focuses on chest, back, shoulders, arms and abs
Lower Fix: Firm and tone your entire lower body with incorporating hand weight OR a resistance band
Pilates Fix: Strengths the core and helps firm your booty and thighs
Cardio Fix: Just as it says…all cardio!
Dirty 30: 4 rounds of exercises that combine hand weights OR resistance bands to carve out lean, stronger muscles and give you that sleek look
Yoga Fix: Active recovery day which allows you to stretch your muscles that you used throughout the week and get ready for the next week

What I love about this program is that it’s only 21 days. Having a shorter program like this allows you to focus on your goals in bite size pieces which is PERFECT for people that tend to get overwhelmed. Plus this program delivers RESULTS in only 21 Days!

I followed the 21 Day Fix with the 3 Day Refresh because even though I was feeling good and I had a ton of energy, I like to ‘reset’ my body every quarter and the 3 Day Refresh allows me to do that. The 3 Day Refresh is a 3 day detox that does not require you to juice or become a starving mean person. That is one of the reasons why I love this program! It allows you to get your body into balance and reset your mind into eating whole foods like veggies, fruits and healthy fats. There is no meat on this plan however there is a protein supplement that you have as a shake for lunch and dinner. Due to the 3 Day Refresh restricting calories I kept my workouts to yoga and/or light walking and recommend you do the same.

Below is the meal plan for this program. One thing to keep in mind is that I follow a 16:8 intermittent fasting lifestyle meaning….I fast for 16 hours (7 pm – 11 am) and have an eating window of 8 hours (11 am – 7 pm). Due to this I will note how I altered this plan to fit my lifestyle 🙂 Also keep in mind that there is an hour between each section.

Within an hour of waking up: Drink 8-10 oz filtered water *I drink filter water from the time I wake up until the beginning of my eating window which allows me to stay full
Breakfast: Shakeology + 1 fruit option (from list) * I would break my fast with this meal around 11am
Mid Morning: Herbal Tea
Late AM: Fiber Sweep Digestive Drink
Lunch: Vanilla Fresh Shake (protein) + 1 fruit option + 1 veggie option + 1 healthy fat option *I would have this around 2PM or 2:30PM
Snack: 1 veggie option + 1 healthy fat option OR 1 raw juice option (recipes included in plan) *I typically had this around 4PM or 4:30PM
Later Afternoon: Herbal Tea
Dinner: Vanilla Fresh Shake (protein) + 1 option from the Dinner Recipes that are included in plan * Dinner for us is around 6PM
Late PM: Herbal Tea

The first day was a breeze. I felt positive, had a ton of energy and had no cravings. During the afternoon of day 2 I began to get a headache and really wanted to have some of my daily eggs but couldn’t. By day 3 I was craving eggs and meat like a crazy person LOL. I was also tired and in fact slept a lot during this day. I was eager for day 3 to pass and was already planning my meals for the following day since I would be able to eat meat. I also felt ‘heavy’. I didn’t feel bloated or felt like I gained weight but I DID have this heavy sensation. For me personally, the fiber sweep didn’t work that well on me. It is supposed to be a gentle drink that will NOT have you running to the bathroom…however for me…I went from a person who was regular to a non-regular person (TMI?). Now, even though I didn’t use the bathroom in 3 days and I had this heavy sensation I did lose 4 pounds and 4.25 inches in my belly. I did reach out to some of my fellow coach friends and some did have the same experience as I did with not using the bathroom and others didn’t…so I guess it just depends.
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What now? I decided to kick it old school for the next 90 days with Turbo Fire. This program is a cardio kickboxing program that I started my fitness journey with in 2012 and lost 30 pounds in 90 days! I will be using the portion control system so that I don’t have to worry about counting calories and of course I’ll be following my intermittent fasting lifestyle. For this week my workout schedule is as follows:

Monday 2/27/17: Fire Starter Class (30 minutes) + Stretch 10 Class
Tuesday 2/28/17: Fire 40 Class (40 minutes) + Stretch 10 Class
Wednesday 3/1/17: Abs 10 Class + Stretch 10 Class
Thursday 3/2/17: Fire Starter Class (30 minutes) + Stretch 10 Class
Friday 3/3/17: Fire 40 Class (40 minutes) + Stretch 10 Class
Saturday 3/4/17: Fire Starter Class (30 minutes) + Stretch 10 Class
Sunday 3/5/17: Abs 10 Class + Stretch 10 Class

For my meal planning this week, I’m winging it…at least for dinner. I know I shouldn’t but we have a TON of left overs so we definitely need to eat this food up. To see exactly what I’m eating feel free to follow me over on Facebook. Here is what I’ll be having for Meal 1, Meal 2 and Meal 3:

Meal 1 Daily: Vanilla Shakeology made with unsweetened almond milk and frozen mixed berries
Meal 2 Daily: 1 Large egg + 4 egg white scramble cooked in coconut oil with turkey bacon, bell pepper, onion and mushrooms.
Meal 3 Daily: Option 1 – 2 cuties, carrots and hummus OR Option 2 – apple with peanut butter
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I’m super pumped up about going back to my ‘soul mate’ workout and excited to share the journey with you! I’m also stoked because several great ladies decided to join me in our Slim & Sexy Summer Bootcamp. Our goal is to crush our goals now so that come summer we can relax, go on vacation/picnics/hang by the pool and not stress. We can focus on maintaining and that’s it! If you would like to join us it’s not too late! I’m actually giving away a COOKBOOK that will follow your nutrition guide to the next 3 people that enroll by 9 PM EST Tuesday 2/28/17. If you are interested in learning what this group entails, email me at JenniferHepkaFitness@gmail.com Subject: Slim & Sexy and I would love to share the details with you!

Much Love!

Jennifer

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