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 🙂 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

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Health and Fitness, Uncategorized

21 Day Fix, 3 Day Refresh and Next Steps

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

Health and Fitness, meal plan, Uncategorized

Meal Plan and Workout Schedule for Week of 2/6/17

First week in my second round of 21 Day Fix is finishing up today with yoga which I’m looking forward to. I love active recovery days because they allow my body to recover from training and well…because they are easier days!

I started this past week with getting over a nasty cold which made Monday’s workout brutal! Monday’s focus was total body cardio which is a pretty intense 30 minute cardio HIIT (high intense interval training) workout. I had to stop frequently and it was the hardest workout that I have done in a long time. I should have probably taken the day off but I was feeling better so thought that I would try to sweat the cold out. It must have worked because I woke up Tuesday, feeling more like myself and was able to crush my upper body workout. I was able to push myself during my plank series and increase the intensity by doing one leg planks. It felt empowering to feel how strong I have become since the beginning of January.  Many times we don’t feel like we are progressing from day to day but when you compare yourself today to who you were when you started, you’ll see the difference!  This is one of the reasons why I document my journey through pictures, on Facebook and this blog.  It helps me motivate myself especially on those days when I don’t want to workout or those days when I think…’it would be so much easier to just not be on this journey’.

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The remainder of the week I got my daily workouts in, incorporated a longer stretching series and did some target foam rolling due to lower body pain.  As far as my nutrition for this past week, it wasn’t great but it wasn’t awful either.  I did have 2 very high carb days so I made it a focus to limit my carbs this coming week as well as getting them in earlier in my day.

My favorite meal from this past week was homemade chicken meatball soup. Normally I make it on the stove top but this time I decided to give it a whirl in the crockpot and it turned out even better plus it made the house smell delicious!  The family and I had it for 2 nights worth of dinners which was great because let’s face it, it’s a pretty great day when you don’t have to make dinner!

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As I go into week 2 of this second round I’m feeling positive, energetic and prepared. Below are this weeks workouts and meal guide that I will be using.  A couple of things to keep in mind when you are looking at my workout schedule.  The thirty minute workout is my requirement.  The workouts in addition to those are based on my own personal goals.  I enjoy doing some type of cardio daily with the exception of my active recovery day.  This is why you will see a HIIT workout on my lifting days.  Also, my lower body has a tendency to stay tight so in order to help with that, I make it a point to do 10 minutes of dedicated stretching time followed by foam rolling.  I have noticed since adding these to my workout schedule, my flexibility has improved, my body is able to do more during my required workouts and I’m not as sore after my workouts.

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Now, it’s time to go crush my yoga then hit the grocery store for this weeks meals. I hope y’all have an amazing and productive week and remember YOU are in total control of the outcome.  Plan accordingly, take action and I promise YOU will be able to achieve anything!

Much Love!
Jennifer

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Health and Fitness, Uncategorized

Bangin’ Booty and Thigh Workout

In honor of workout Wednesday I wanted to share with you the move of the day! Here’s an AWESOME lower body series that I shared with my clients that I work with that will help you tighten, strengthen and shape your booty, inner thigh and outer thigh areas.  This can be incorporated into your already existing regime, give you a place to start or give you something to do while you are watching tv 🙂

Do each exercise for 30 seconds and repeat entire series 2-3 times depending on your fitness level.

Events, Health and Fitness, Uncategorized

Getting YOU Results

OK, today is January 31st and I have to ask…are you still going strong and getting closer to your New Year Resolution goals? Are you living every day by being focused on what you had set out to achieve? Be honest! With the people who I am coming in contact with, the answer is no. They were extremely gung-ho on January 1st and hit the ground running all week. They had new workout clothes, new workout shoes, got a gym membership, had a game plan. Then with every week that fire in their belly that helped them get started became more and more extinguished. Maybe you were like me and had two birthdays in January to celebrate. Maybe you got sick and had to miss a workout or two. Maybe you did not have the support or the accountability that you needed in order to stick with it. Maybe you bought a fitness DVD and after a couple of days of not seeing results you set it aside and it’s now collecting dust on your shelf. Or maybe, you found it extremely difficult to get to the gym every day either before or after work because of the commute. You were missing time with your family, maybe you were stuck in traffic so your 30 minute workout turned into over an hour workout. Whatever your reason is for losing your way this month, I’m going to show you how to get back on track 🙂

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The good news is we are only one month into 2017 which means we have plenty of time to get you to where you are wanting to be. I want you to ask yourself, ‘what is it that I struggle with?’ Is it the working out part? Maybe you want to start a workout program but you just have no idea as to where you should start. Maybe you joined a gym and you have no idea on how to use the machines. Do you struggle with nutrition? Do you find yourself mindlessly eating throughout the day? Do you find yourself getting sluggish at any time during the day? Do you get cravings? Have your portions gotten out of control? Maybe you struggle with both – fitness and nutrition. I mean after all…most of the time you either get help with fitness or nutrition. Very rarely do you have help with all areas that increase your chances of success – fitness, nutrition and SUPPORT!

Until now. I am hosting a special revised mentorship in February to those of you who want to make your health a priority.

Here’s what you can expect in this Healthy Lifestyle Mentorship Program.

  • How to meal plan and prep for your week
  • Provide you with the tools to focus on portion control vs counting calories
  • I will provide you with recipes perfect for any meal including snacks and desserts
  • You will receive daily inspiration from the Healthy Lifestyle Community
  • 24/7 access to our online accountability and support group
  • 100+ different workouts that you can do in the comfort of your own home, on your schedule
  • Healthy Lifestyle Tips such as traveling tips, shopping on a budget, how to overcome food addiction, and much more!

What are the requirements to join?

  • I must be your assigned coach through Team Beachbody
  • You must commit in replacing 1 meal a day with Shakeology for the duration of the group – Feb 13th through March 12th (30 days)
  • You must commit to following and finishing the workout program that we choose based on your goals – that’s how YOU get RESULTS!
  • You must be willing to check into our support and accountability group daily

We start our Prep Week on Feb 6th 2017 so do not delay in filling out the application

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Healthy Lifestyle Mentorship Program

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.

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 🙂 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.