Fitness, Health, nutrition, weight loss

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!

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Fitness, General Health, Health, Uncategorized, weight loss

Weight Loss: Where Do You Cross The Line?

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OK, OK, OK…..I normally don’t post things like this, in fact I don’t think I ever have and I know that I am opening up a can of worms by posting this. Having said that, I have always promised to be real and honest with my followers and this new FDA approved weight loss method has me lost, confused and completely angered.

The device that I’m referring to is the AspireAssist device. It is a device that allows a tube to be inserted into your stomach that is connected to a‘port’ on the outside of your stomach area. Basically once you are done eating an external pump is attached to the port which allows the undigested food to be removed from your stomach and emptied into the toilet. I’m sorry…what?!

I completely understand that losing weight is difficult and for some seem impossible. Food addiction is by far (in my opinion) the hardest to overcome. We need food to survive, we have emotional ties to it, we celebrate over it, there are times that it’s our best friend. However…in my opinion….this is NOT healthy!

There is a vast amount of reasons why a person may be overweight/underweight. I don’t understand why it’s easier to create a device that has been referred to ‘assisted bulimia’ instead of creating healthier options to the public to PREVENT obesity. Our society has become a reactive one when we should be PROACTIVE. It’s time for us to take responsibility for our own health and stop trying to make excuses or find a ‘magic’…something to get us to our results.

It takes exercise, focusing on nutrition, hard work, support, and motivation. We need to get to the root of what is really going on with a person and help them to stop abusing food. The ‘magic’ whatever….pill, wrap, surgical procedure and now this pump is a bandaid. The true fix is learning balance. How to manage stress, work, family responsibilities, etc.

Lastly, I have seen so many morbidly obese people in our virtual fitness/accountability groups getting up, working out and doing what they can to take control over their life. They are doing it the healthy way, one that will build their self worth, their confidence which will change their mindset.

What’s your take on this?? I’m curious as to what your stance is.

Fitness, Health

Morning Yoga

I have been incorporating yoga into my morning routine and I have to say…I’m absolutely in love! Not only does it help with my back and neck tension but it also allows me to wake my body up gently. In the past 30 days I have become more focused, centered and have really learned how to listen to my body. Because of this, I have decided to make February all about Yoga!

Each day I will be sharing a yoga sequence or pose that I have found helpful. I am not a yoga expert or instructor. Everything that I share I have researched and tried on myself. When practicing yoga, the important thing to remember is to listen to YOUR body! What is comfortable for one person may not be for another…so pay attention and ig you feel pain of any kind, STOP!

The following routine is the start of my daily morning sequence. It allows the blood to gently wake my muscles without pushing them too far, I’m able to open my lungs up slowly by focusing on breathing deeply through the nose and start my day by being centered and calm.

As always, I encourage you to leave me a comment by sharing your experiences with yoga, why you love it (or hate it ๐Ÿ™‚ ) or even share your favorite pose.

Until next time…

Jennifer

Emotional Eating, Fitness, Health, Motivation, weight loss

Introducing the Badass Movement

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There’s a reason why I named my team of coaches Team Healthy Lifestyle Journey, because it’s just that….a journey.

>>The picture on the left…I never worked out, I ate out 90% of the time, I always ordered ‘large’ anything, I drank tons of alcohol, my self esteem was in the gutter, I was depressed and just felt like I was going through the motions of daily life. I had no dreams, no drive to really push myself to be better.

>>The picture on the right…this is me NOW in my comfort zone!! I no longer diet, I no longer have a weight goal and I feel AWESOME! Sure I still have weightloss goals but rather than obsess about the scale I focus on how my clothes are feeling, how I feel when I look in the mirror, how much more activity I can do today compared to yesterday. I make smart eating choices daily and yes there are times that I induldge…nobody is perfect but I do it in moderation. I don’t let one meal ruin my entire day because I do have goals and I am going to achieve them! I’m confident, I know that I’m worth being on this planet, and I now know that I’m living with PURPOSE!!

Some may have seen the girl on the left like I saw myself originally but looking back…I know that I went through the things that I did for a reason. It was a learning opportunity for me to find a way to live with depression, overcome emotional eating and self-esteem issues so that I could pay it forward and help YOU!

My point? I could have given up in 2013. I could have settled for the life that I was living. I could have kept going through the motions and of just ‘getting by’. However…I made a CHOICE….I decided to start living my life by MY DESIGN. I decided to let my inner Rocker Chic come out and be a total badass.

What decision are you going to make? Just ‘get by’ or join the #BadassMovement ?

If you want to join the Badass Movement then email me at Jennifer.S.Hepka@gmail.com and let’s get you going ๐Ÿ™‚

XoXo,

Jennifer

Fitness, Health, weight loss

Good Morning Everyone!! ย My nutrition has been all over the place these past couple of weeks. ย I have given in to cheese, alcohol and comfort foods..well no more ๐Ÿ™‚ ย I was getting headaches pretty regularly and just felt drained then it dawned on me…my eating like a garbage can was causing me to feel this way. ย So this past week, I put my head down, planned out my meals for the week and went shopping.

Being two days into this week so far, it’s amazing how great I feel!! ย I’m sleeping better, I don’t have brain fog, I can concentrate and be more creative, I’m pushing harder in my workouts and I’m not craving sweets or high carb dishes. ย It’s seriously amazing how getting your nutrition back on track can have positive effects in so many different areas of your life.

Every Tuesday in my online wellness accountability group I like to devote Tuesday’s to healthy meals. I know that it’s difficult for some people to always come up with healthy ways how to fuel their bodies. Sharing healthy meals once a week allows us to learn some new dishes and bring variety to the table ๐Ÿ˜‰ I wanted to share a daily mid-morning staple that provides me with an efficient amount of protein, healthy fat and complex carbs. This combination helps me focus, allows me to stay full until lunch and totally helps me crush my afternoon workout!

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I cook two whole eggs,two egg whites scrambled with one handful of organic baby spinach in one teaspoon of coconut oil. Along with that I have one serving of steel-cut oats cooked in water, sprinkled with cinnamon and topped with berries. It’s seriously delicious and look at that picture….It’s so pretty!!

Remember….we only get one body therefore we need to fuel it properly every single day to get the most ‘miles’ out of it. Make smart choices and I promise you that you will feel better, your skin will be clearer, your belly will be slimmer and your energy will increase.

I would love to hear what your go to meal is. Leave a comment below and share it…who knows, someone else may just add it to their meal rotation.

XoXo,

Jennifer

Health, nutrition, weight loss

4th of July Survival Tips

Hey Healthy Lifers!! ย With 4th of July being this weekendย I wanted to focus on how to stay on point with our health and fitness goals but still have a fun time with family and friends. ย Normally the 4th of July means fireworks, picnics and being tempted to eat food that normally wouldn’t be around us. So how do we stay on track?

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GET YOUR WORKOUT IN EARLY! Have you ever noticed when you workout first thing in the morning, you make healthier, wiser choices throughout your day. Why is this? Because you worked up a sweat, your endorphins are in high gear and you don’t want to screw yourself by having something that is going to toss your morning workout out the window. So, get your workout in first thing!

DRINK YOUR SHAKEOLOGY! Normally I tell you to have your Shakeology for breakfast or lunch but if you are going to a picnic I would suggest having your Shakeology on the way TO the picnic. I say this because it will curb your craving for sweets while at the picnic, you will eat less overall and it will change your mindset going into the ‘war zone’.

DRINK WATER! Make sure you are drinking water constantly before it’s time to go to the picnic. Take your water bottle with you so that you won’t be tempted to have soda or other sugar drinks. ย Feel free to zest up your water with veggies or fruit slices…my favorite are pineapple slices!!

CHOOSE WISELY! OK, so of course you are going to probably treat yourself to something that you normally wouldn’t have, right? View all of the food first and decide what’s going to be your ONE splurge. For your meal, choose veggies, fruits, salads, and protein that way you won’t feel guilty by having that one not so healthy option.

All of theseย tips will help you stay on track, prevent a food hungover, and increase your self esteem since you will see that you are not an animal! You are a sexy human beingย who can make wise choices and still have social time with family and friends ๐Ÿ™‚

Be safe!

XoXo,

Jennifer

Health, nutrition, weight loss

How to Shrink that Belly

SHRINK THAT BELLY (1)I’m not sure if you are aware but your gut does a lot more than only digestioning your food. The gut is designed to help in maintaining your immune system, produces 90% of the body’s serotonin and helps in digestion. The foods we eat, air we breathe and medicine we take can cause gut functions to either improve or become damaged. Depending on the stress that your gut undergoes can determine the amount of energy you have, your mood and how well your body is able to receive the nutrients and minerals you are taking in or removing the toxins properly.

With the help of food journaling I have been able to realize that my gut was severly damaged and needed some TLC. I hope that these tips I’m about to share with you will help you just as much as they have helped me ๐Ÿ™‚

-Remove the foods that could be causing the inflammation & bloat. Several examples would be fake butters, wheat, soy, corn, nuts, eggs, and even bell peppers
-Stop drinking toxins! Drinks that contain sugars, high fructose corn syrup or artificial sweeteners contribute to increased belly fat
– Ease up on the grains. Even if you don’t have celiac disease, you may be sensitive to gluten so limit the amounts of grains you are taking in to 1-2 servings per day of a gluten free option
– Reduce the dairy! You would not believe the amount of people that just cannot tolerate cow’s dairy milk, yet they drink it every day. Try switching to unsweetened almond or cashew milk and remove the cheese from your diet.

I promise you that with the above tips your belly will go down, you will feel lighter, have more energy and as a result…even shed some pounds ๐Ÿ™‚

Please feel free share these tips with someone that could benefit by sharingย this post ๐Ÿ™‚

XoXo

Jennifer