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!

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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

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

Motivation, Positive Mindset

5 Tips to Help with Negative Self Talk

There is nothing more that upsets me than when I hear someone talking negatively about themselves. Most of the time I hear this when it comes to wanting to become healthy and more fit. I get it you guys…we all have something that we don’t like about ourselves. I was no different and if I’m being honest there are still things about me that I’m trying to improve on. I use to make comments about my large bum, my jiggly thighs or my love of food because I felt if I made the comments that I assumed others were thinking that I would address the ‘elephant in the room’ so to say.

But here’s what’s wrong with that…by saying these things not only was I putting it out there for other people to believe but I was also starting to believe these things about me. I was believing that no matter how healthy I ate, I wouldn’t lose weight. No matter how what workout I did, nothing would change. This was just me … how God intended and I should just get use to it. Bull!!

Those negative thoughts take up space in your head for one reason…because you feel you aren’t good enough to be healthy. Aren’t good enough to be happy. Aren’t motivated enough to take action. Well, I’m here to tell you that you can! Embrace your imperfections because y’all there are some things that we simply cannot change. I will always have a booty…however I can work on shaping it and lifting it…but it takes ACTION! Stop hiding behind those negative thoughts and excuses and really decide if becoming healthy, becoming more fit is a priority. If it’s not…then you need to accept what you aren’t willing to change. But if you decide it is a priority then COMMIT…go ALL IN…it will be intimidating and difficult but I promise you….it’s SO WORTH IT!

Here’s 5 ways to flip the switch forย negative self talk

1. Focus on what you have done – stop comparing yourself to others. Take a look at your own life and make a list of your accomplishments. Are you raising responsible children? Did you get promoted at work? Do your friends come to you because you are a great listener and have amazing advice?

2. Create goals that are specific – ‘I want to lose weight’. ‘I want to become stronger’. ‘I want to run faster’. These are great goals but these mean nothing. If you lose 1 pound is that enough? Or are you looking to lose 10, 15, 20+ pounds? If you want to become stronger…stronger than what? Again, if you are able to do 1 more push up is that enough for you? Probably not..so again make a plan to do 15 push ups every night for a week and add in 5 more each week. Your goals MUST have numbers assigned to them because without them they have no value.

3. Positive Affirmations – when you wake up write down 3 to 5 positive ‘I am’ statements. This will help you get into a positive mindset before your day even starts. Feel free to come back to these during the day if you need to. Several ‘I am’ statements are…
‘I am a valuable lovable person and will find love’
‘I am worthy of being happy and choose to be around people who lift me up’
‘I am in control of the food that enters my body and will make healthy choices today’
‘I am an active person and will choose to be active for 30 minutes today’

4. Writing and Destroying – Journal your thoughts..all of them! Get all of your frustrations out onto paper…then tear it up or burn it. There is something very therapeutic of allowing yourself to feel your imperfects, think through them while writing them out and then seeing those negative thoughts burn into flames.

5. Change your surroundings – It really is true that we mimic the people that we have in our lives. If you find that your friends are negative or create drama…it may be time to find new friends. If you are wanting to become healthy and more fit you should surround yourself with other people who also are wanting that. Be people around people with common interests will not only help your mindset but it will help you to actually reach your goal!

Found this helpful? Be sure to like and feel free to even share with someone else that could benefit!

Much Love
Jennifer

Health and Fitness, Motivation, Uncategorized

Healthy Lifestyle Progress

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 ๐Ÿ™‚ 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.

Health and Fitness, Motivation, Organization

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 ๐Ÿ™‚ 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 ๐Ÿฆ„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 ๐Ÿ˜œ 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 ๐Ÿ’ž

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! ย I’m looking for 10 people to join myย next mentorship program ofย the Healthy Lifestyle Community. ย For those of you interested in learning more, apply HERE and I’ll be in touch!

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