workouts

Total Body Circuit 5

Happy Fri-YAY!! Anyone else completely stoked as we enter the weekend? We have spring break next week and I’m totally ready for some fun family time! What do you normally do over spring break?

This week has flown by and I hope that you have enjoyed this 5 day challenge as much as I have. I know the ladies in our private Facebook Community have and what’s even more awesome is that they are using this as a way to get started in their fitness routine. Slow and steady wins the race, right?!

In today’s circuit I combined all of my personal favorite moves that we have done throughout the week. In this circuit we will be doing…
…20 seconds of jumping jacks
…12 reps of star sit ups
…20 seconds of high knees
…12 reps of squats
…20 seconds of jogging in place
…12 reps of tricep dips

Be sure to share how you have tweaked these workouts to suit your physical fitness level. I would love to know! Also if you missed the other circuits in this challenge, find them here:
Circuit 1: http://wp.me/p2Z44P-v1
Circuit 2: http://wp.me/p2Z44P-v5
Circuit 3: http://wp.me/p2Z44P-v7
Circuit 4: http://wp.me/p2Z44P-v9

Lastly, what kind of Challenge would you like to have for May? I’m starting to brainstorm and ideas are always welcome!

Have a great day guys and enjoy that weekend!!

Jennifer

workouts

Total Body Circuit 4

Happy Thursday Beautiful People!! ย I hope that you are enjoying this 5 Day Total Body Circuit this week as much as I am. ย What I absolutely love about these circuits is that you can totally tweak them to suit YOUR fitness level! ย Increase/decrease speed, add resistance with weights or bands and even multiply the number of rounds that you do. ย That’s the whole point of circuit training ๐Ÿ™‚

Today’s circuit consists of…
…20 seconds of running in place
…12 Russian Twists
…20 seconds of running in place
…12 outer leg lifts/inner leg lifts
…20 seconds of running in place
…4 rounds of plank holds

I would LOVE to get you opinion on these circuits and how YOU are tweaking to suit you. This will allow me to create even better circuits next month!

If you have found this helpful and know of someone that could benefit please share this with them. Be an influencer

Find the other workouts in this 5 day circuit here:
Day 1: http://wp.me/p2Z44P-v1
Day 2: http://wp.me/p2Z44P-v5
Day 3: http://wp.me/p2Z44P-v7

workouts

Total Body Circuit 3

Happy Wednesday Everyone! The participants in my private Facebook Community are loving these short workouts that can be added into your already existing program. There are several participants that are using these workouts as a way just to become active which I LOVE! Nothing makes my heart happier than seeing people take control over their health and taking ACTION

For today our circuit will consist of…
…20 Cross Jacks
…12 Core Dips
…20 Cross Jacks
…12 Calf Raises
…20 Cross Jacks
…12 Push Ups

Do a complete round with no rest and if you have enough energy and stamina do a second and even third round with a 20 sec rest in between each round.

If you are just coming across this challenge be sure to check out the other circuits that we have covered in this 5 Day Challenge
Day 1: http://wp.me/p2Z44P-v1
Day 2: http://wp.me/p2Z44P-v5

I would love to hear how you are doing with these circuits and what you are doing to push yourself out of your comfort zone! Please leave me a message below.

Now…here is your circuit for today. Enjoy!

workouts

Total Body Circuit 2

Good Morning! It’s time for day 2 of our Total Body Circuit Challenge but first I would love to hear how day 1 went! How many rounds were you able to get in. Were you able to get all of the reps in? Did you do more reps? How did you feel afterwards? What I love about these workouts is that you can totally tailor it to fit YOUR fitness level and then CRUSH IT!

For today we are targeting different muscle groups. In Total Body Circuit 2 you will be doing…
…20 High Knees
…12 Star Crunches
…20 High Knees
…12 Front Lunges
…20 High Knees
…12 Tricep Dips

Be sure to come back tomorrow for Day 3 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 donโ€™t forget to make things happen!

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

Recipe

Honey Dijon Chicken

Finding meals that everyone in our family can agree on is challenging especially since I have one extremely picky eater!! However, yesterday’s dinner was a SUCCESS therefore I definitely wanted to share it with you ๐Ÿ™‚ If you would like weekly recipes and other Healthy Lifestyle tips feel free to subscribe for the weekly Healthy Lifestyle Corner Newsletter here.

Know of someone that may enjoy this recipe? Then share it with them!

Honey Dijon Mustard Chicken
Serves 5

What you’ll need:
5 thin chicken breast
3 Tablespoons of extra virgin olive oil
3 cloves of garlic, minced
1/3 cup organic raw honey
2 Tablespoons dijoin mustard

What you’ll do:
1. Preheat oven to 425 degrees
2. Spray shallow baking dish with non-stick spray then place in chicken breast
3. Bake chicken breast for 12 minutes then flip and cook for another 10 minutes or until juices are clear.
4. While chicken is baking in the oven, in a small skillet place the 3 tablespoons of extra virgin olive oil with minced garlic and cook over medium-low. You DO NOT want the garlic to burn…you are simply allowing the fragrance of the garlic to disperse into the oil.
5. Once oil is warm and garlic is soft add in honey and dijon mustard. Whisk together to combine and simmer, whisking often.
6. Once chicken is done, pour half of the glaze mixture onto chicken breast and bake for 2 minutes. Flip chicken, place the remainder of the glaze on the other side of the chicken and bake for 2 more minutes.

I served this with home cut fries using Yukon Gold potatoes sprinkled with extra virgin olive oil, garlic and parsley. These were baked on a large cookie sheet in the oven along with the chicken. Also on the side was whole string beans which were cooked in a microwavable steam bag. Super easy and quick clean up!!

Nutrition for Honey Dijon Chicken:
Calories: 230 calories
Fat: 8g
Carbs: 14
Protein: 26

meal plan, save money

Top Tips to Save Money While Grocery Shopping

It’s meal planning day in the Hepka Household which means hitting the grocery store tomorrow! Often times when I’m talking with clients the subject of how to save money and still eat healthy arises…so I thought that I would share with you my TOP TIPS to save money while grocery shopping! You ready?!

1 – Try a discount store like Aldi’s or hit the farmer’s market. Prices will be cheaper especially on produce which means you can splurge on healthy cuts of protein OR use the money you saved from your grocery bill and apply it to a fun family activity this weekend.

2 – Be flexible. Yes, meal planning is a MUST however if you get to the store and the price of turkey filets are too much but the price for chicken is spot on…then make the substitute. If the price of fresh parsley is out of your budget then go with dry. If the strawberries don’t look good that day change it up and try a different one! You are heading to the store with a PLAN however it’s not set in stone. Be creative and swap protein for another protein or a fruit for a different fruit.

3 – Join a Bulk store. We have Sam’s Club and Costco here in NC. Are you able to get a family member on board and split the membership fee? Y’all can make meal planning and shopping a team event. Hit the store together, make healthy choices together, save money together.

4 – Buy only what’s on your list! I get it, it’s difficult grocery shopping especially when you take the kids. Even mine who are older constantly ask if they can get this or that. So what helps our household is getting their opinion BEFORE going to the store. Ask them what they would like for breakfast, for lunch and snacks. If you have multiple children have them agree on 1-2 snacks. I give my 3 boys a choice between two chips that they all like but I do not like so that they can have chips in their lunch. It not only save me money with buying one bag but by giving an option that I don’t care for keeps my paws out of the bag ๐Ÿ˜‰

Do you have a tip that is not mentioned here? Share it with us below! Did you find this helpful? Please feel free to share it!

Have a great Saturday
Jennifer