Personal Journey

Shift Shop Week 1 Meal Plan

What’s up everybody?! It has been a hectic couple of weeks in our household. I recently went to New Orleans for a business trip where twenty thousand health and fitness coaches got together for some awesome bonding, workouts and trainings. While it was an amazing four days I’m glad to be home with my man, boys, and kittah’s. It’s crazy how much energy it can take being around people nonstop. I seriously had to take 3-4 days and just chill and decompress…anyone else like that?

What I wanted to share with you today is my next workout adventure. I begin a brand new fitness program tomorrow called Shift Shop which focuses on getting leaner, faster and stronger in 3 weeks. The nutrition plan that is included bumps up your protein and veggie intake while reducing starchy carbs…exactly what my body craves! In a nutshell, in week 1, you start with 25 minute cardio and strength training workouts while you have balanced meals. Then in week 2, the workouts bump up to 35 minutes and adding more protein to fuel that extra calorie burn. Lastly, in week 3, the workouts increase to 45 minutes while again increasing protein and veggie intake and also reducing starchy carbs.

I have to admit while I am excited to start this new program, I am also WAY nervous! Nervous because this will be the first full out workout that I have committed to since my knee injury. To help me succeed with this program and stay on track, I sat down with my family and explained to them why committing to this program was important to me. Of course they were totally on board and are even looking forward to all of the new recipes that I’ll be testing out (which I’ll be sharing with you too, of course ๐Ÿ™‚ )

Since today is Sunday, I wanted to share with you my meal plan for this coming week. I absolutely HATE wasting food, therefore you will see several repeat meals to ensure that I am eating everything that we are purchasing. I may need to tweak things here and there but at least with this plan I can substitute very easily. For example, if I have melon scheduled but the kiddos ate it all (because that does happen!) I can quickly substitute another fruit. A couple of things to keep in mind about this meal plan. According to the nutrition plan I fall into the 1800 – 2099 calorie bracket however I won’t have to count those calories since I am using a portion control system. The 1800-2099 calorie bracket provides these amounts of portions:

6 Green (Veggies)
4 Purple (Fruit)
5 Red (Protein)
4 Yellow (Carbs)
1 Blue (Healthy Fat)
1 Orange (Dressings/Seeds)
5 tsp (nut butters/oils)

Lastly, I will also be keeping up with my 16:8 intermittent fasting lifestyle. Meaning I’ll have an 8 hour eating window (12:30 – 8:30) and a 16 fasting window (8:30 – 12:30). Now that you know the game plan, here’s the menu!

Monday
Meal 1: Egg Scramble – 2 eggs; spinach/broccoli; avocado; melon; shakeology
with 1/2 banana
Meal 2: Salad Bowl – spring mix; broccoli/bell pepper; green apple; grilled chicken; black beans; ย  ย  ย  avocado; dressing; nut butter
Meal 3: Steamed veggies; melon; grilled chicken cooked with coconut oil; mash sweet
potato with coconut oil
Tuesday
Meal 1: Shakeology with 1/2 banana; bell pepper/cucumber with hummus; green apple
with nut butter
Meal 2: Salad Bowl – spring mix; green apple; grilled chicken; hard boil egg; kidney
beans; avocado; dressing
Meal 3: Turkey Burgers; steamed veggies; sweet potato chunks with coconut oil; melon
Wednesday
Meal 1: Egg Scramble: 2 eggs; spinach/broccoli; avocado; melon; shakeology
with 1/2 banana
Meal 2: Salad Bowl – spring mix; broccoli/beets; green apple; grilled chicken; black
beans; avocado; dressing; nut butter
Meal 3: steamed veggies; melon; grilled chicken cooked with coconut oil; mash sweet
potato with coconut oil
Thursday
Meal 1: Shakeology with 1/2 banana; bell pepper/cucumber with hummus; green apple
with nut butter
Meal 2: Salad Bowl: spring mix; strawberries/oranges; grilled chicken; hard boil egg;
kidney beans; avocado; dressing
Meal 3: Ground Turkey Bowl: turkey/sweet potato chunks/bell pepper/mushrooms/spinach;
coconut oil; melon
Friday
Meal 1: Egg Scramble: 2 eggs; spinach/zucchini; avocado; melon; shakeology with 1/2
banana
Meal 2: Salad Bowl: spring mix; broccoli/beets; green apple; grilled chicken; black
beans; avocado; dressing; nut butte
Meal 3: Turkey meatloaf; sweet potato with coconut oil; veggie
Saturday
Meal 1: Shakeology with 1/2 banana; bell pepper/cucumber with hummus; green apple
with nut butter
Meal 2: Bowl: zucchini/mushroom/bell pepper; flank steak; black beans; avocado;
olives; side of fruit
Meal 3: zucchini soup; grilled chicken; sweet potato with coconut oil and melon
Sunday
Meal 1: Egg Scramble: 2 eggs; spinach/zucchini; avocado; melon; shakeology with 1/2
banana
Meal 2: Bowl: spinach/mushrooms/sugar snap peas; ground turkey; sweet potato cubes;
avocado; dressing; green apple with nut butter
Meal 3: steamed veggies; melon; grilled chicken cooked with coconut oil; mash sweet
potato with coconut oil

So that’s it for week 1! I mentioned earlier about explaining to my family WHY this program was important to me and I wanted to end with explaining it to you as well. I truly believe that our homes should be the center or the core of our health. Our home is where we establish habits, both good and bad, and for me I want to create healthy habits that not only help me feel better, be happier, be more confident – but I also want my family to feel those things. They deserve to have the best possible version of me and I deserve to have the best possible version of them. So, here’s to committing to the next 21 days to get FOCUSED, re-establish healthy HABITS and ultimately CRUSH IT! And….just throwing this out there but if YOU want to join me then please do! I would love for you to join my exclusive virtual group so that YOU can transform your home into the center of your family’s health. And, if Shift Shop isn’t for you, no worries! With access to 600+ workouts, I can help you get set up with a program that totally is aligned to your goals and fitness level. Just shoot me an email at JenniferHepkaFitness@gmail.com and be sure to include your goals and struggles.

Have an amazing week and can’t wait to share with you next Monday on this weeks thoughts, successes, struggles along with my plan for week 2.

Much love!

Jennifer

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

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

Personal Journey, workouts

Total Body Circuit: Day 1

Happy Monday Rockstars!! I hope that you all had a fantastic weekend and are ready to crush this week with me. I thought that I would do something that I have never done with my blog community which is have a 5 Day Total Body Circuit Challenge. I do these short fun challenges on Facebook all of the time but for whatever reason have never done them here so that changes today!

Before we get to the circuit for today I did want to give you a quick overview as to what is going down this week. In honor of my clients and I starting our second Summer Prep Challenge today I decided to go back yet again to 21 Day Fix. It’s the program that always works for me in terms of shedding fat and leaning out. I often find myself going back to the strength training workouts of 21 Day Fix even when I’m doing a different program because they are just THAT good. Here is my schedule for this week…

As you can see I am also trying to increase my steps so I will be adding in at least 30 minutes of walking each day. Plus since I do work from home, it’s a great way to get out for a little Vitamin D. As far as my nutrition go’s for this week I planned from today until Wednesday. I was planning an entire weeks of meals however I was finding that our tastes were changing and what we were hungry for earlier in the week just wasn’t doing it for us when it came time to actually eat it. So we adjusted. On Wednesday I will plan for the remaining of the week based on what we have in the house including leftovers. Not only will it satisfy our tastebuds better but we’ll also save more money! Win, win..right?! Here is what’s on the menu for Monday through Wednesday…

Now..let’s get to the Total Body Circuit for today, shall we?! Each day this week (Monday through Friday) I will be sharing a short circuit that will include cardio, core work, lower body and upper body. I would suggest doing a complete circuit then if you have the energy and stamina for another round or two GO FOR IT! Here’s the break down for today.

You will do…
20 Reps of Jumping Jacks
12 Reps of Crunches
20 Reps of Jumping Jacks
12 Reps of Squats
20 Reps of Jumping Jacks
12 Reps of Push Ups

Be sure to come back tomorrow for Day 2 Circuit and if you found this helpful I would really appreciate your feedback! This will let me know to do this again in the future or not so please like, leave a comment and even share with a friend that you think would benefit! Have an awesome day today and don’t forget to make things happen!

Jennifer