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!  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 🙂 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!

Food Addiction, nutrition, Uncategorized

How to Overcome Food Addiction

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.

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!

Gluten Free, nutrition, Recipe

Healthy French Toast

I get asked a lot about what type of meals I eat during my day. I figured that I would start sharing Meal of the Day posts with you to help you on your own journey ❤

Lately, I have been having a dense shake, celery, peanut butter and strawberries for my first meal however I decided to change things up this week. Today, I had healthy french toast, scrambled eggs, bacon and strawberries. The french toast was out of this world so I definitely wanted to share it with you!

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Healthy French Toast

Serves: 2 Prep Time: 10 min. Cooking Time 6 min.

Ingredients
2 large eggs
2 tbsp. unsweetened almond milk
2 tsp. pure maple syrup or raw honey
1/2 tsp. ground cinnamon
2 slices of whole wheat bread (I used gluten free)
1 tsp. extra virgin coconut oil
1 cup fresh strawberries, sliced

Directions
1.  Combine eggs, almond milk, 1 tsp maple syrup, and cinnamon in a shallow pan; whisk to blend

2.  Heat oil in medium nonstick skillet over medium heat

3.  Dip each slice of bread in egg mixture to coat each side and place in hot skillet

4.  Cook for 2-3 minutes or until each side is golden brown

5.  Top each slice evenly with strawberries or have as a side and remaining 1 tsp of          maple syrup

6.  Serve immediately

Nutrition (per serving)
Calories: 219 Total Fat: 8g Saturated Fat: 4g Cholesterol: 186mg Carbohydrate: 27g Fiber: 5g Sugar: 8g Protein: 11g

21 Day Fix Conversion: 1 yellow 1/2 purple 1/2 red 1/2 teaspoon

Emotional Eating, General Health

Living with Depression

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These past two weeks have been a difficult one. It’s true, I have learned how to manage my depression but there are times that it’s too much. In case you are new to my blog and haven’t heard my story I’ll share a little background to get you caught up. I have always been a people pleaser. I have always cared what people have thought about me and wanted to be liked by everyone. I was diagnosed with depression in my early twenties after my then fiance for four years told me that he had been cheating on me. Fastforward to my early thirties and I went through an extremely nasty divorce. There have been times when my depression consumes me so much that I have had to cut myself in order to release the built up pain. My depression has lead to a lifetime of self medicating with binge eating to fill the void, frustration and anger, all while on medication.

Two weeks ago I started to feel myself slipping. I was finding that my motivation for working out and eating healthy was non-existent. All I wanted to do was sleep, cry and seclude myself from the rest of the world. My mind is always noisy with to do lists and goals that I want to accomplish however it becomes noisy in a totally different way during these dark times. It becomes filled with self doubt, low self worth, and I find myself comparing my life to those I admire. During these dark moments, rather than focusing on how far I have come in my fitness journey, my career and my life, I focus on what I haven’t accomplished yet. I begin to let the self doubt convice me that I am unworthy of achieving certain goals. The worst part is that I shut out those that mean the most to me. My household becomes a place where my fiance and sons are walking on egg shells around me because they don’t want to set the bomb off within me. For those of you that live with depression, you know exactly what I’m talking about and I think we can all agree that isn’t a great way to live for us or our families.

So, how did I come out of this dark place? I stepped away from social media for several days. My job is heavily focused on social media and I think that is fantastic! I get to meet people of all walks of life, from all over the world. I get to help them with accountability, motivation and provide tips for them to meet their own fitness and health goals. However during this time, I had to step away so that I could stop comparing myself to other individuals in my field and their accomplishments. I needed to remember that everyone has their own story, everyone has started at a different place and just because some people have found success doesn’t mean that my path is wrong. Besides, how on earth could I inspire others when I couldn’t inspire myself? I had to fix my situation.

I then had to increase my personal development. I have always enjoyed reading books that are uplifting and allow me to work on an area of my being or life. I found motivation and inspiration in reading Awaken The Giant Within by Tony Robbins and saving quotes to my phone from Pinterest. I normally write affirmations daily however I began to say them outloud as well so that these became my new thoughts. I started each day with yoga, meditation and journaling as to what kind of day I as going to have. I would end each day with journaling on what I was grateful for and what I had accomplished throughout the day, even if it was something as small as completing my to do list.

The last piece and maybe the most difficult for me was to start working out daily and cleaning up my nutrition. This is the most difficult because when the depression consumes you, you become tired all of the time. Everything hurts from your mind, your soul, your heart and your body. I made it a point to only focus on the current day that I was living. I included working out and logging my food into My Fitness Pal on my to do list. I found this to be helpful since it became a focus point and it allowed me to scratch one more thing off of my to do list…anything that helps, right? I started out slowly by increasing my yoga and then decided to start a new weight lifting program. I decided on the lifting program for two reasons. One, I just didn’t have it in me to do cardio. I was forcing myself to get out of bed every day and I just couldn’t bring myself to jump around my living room. The weight lifting program that I am following combines moves that increase your heart rate so that I’m getting a complete workout which is exactly what I needed. Second, I needed to feel stronger. Lifting makes me feel like a badass and my self esteem needed that. I needed to physically feel that I was becoming stronger which helped my mind and soul to become stronger. I began to incorporate healthy meals again which consisted of healthy fats, protein and lots of veggies. I logged all of my meals into My Fitness Pal to stay in check. At the end of the day, I got to scratch off working out and My Fitness Pal off of my list which may seem small to some but to me, it was a HUGE accomplishment. With every item that I was able to scratch off, I found my spirits lifting and feeling like I was making a difference.

I’m sharing this with you because the next time the darkness overwhelms you, I want you to be able to come out of it. I want you to remember that you are unique and extremely important to this world. I want to help you realize your self worth and even though it may not seem like it at the time, you are meant to do great things! Implement the above steps and I guarantee the darkness will subside and you will be able to start living again.

XoXo,

Jennifer

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Gluten Free, Recipe

Gluten Free Breakfast: Eggs, Banana ‘Pancakes’ with a side of Veggies

Good Morning Everyone! I have incorporated a new breakfast into my routine and I’m loving it! It’s super filling but without the guilt 🙂 I wanted to share with you since it’s a well balanced meal that is high in protein, health fat and complex carbs.

Take a watch at this short video and I would love for you to share with someone that needs meal ideas!

XoXo,

Jennifer