5 Tips to Help with Negative Self Talk

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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 for 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

Healthy St. Patrick’s Shake

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Happy St Patrick’s’ Day!!  I remember one of my favorite things this time of the year would be the Shamrock Shake from McDonald’s. But like anything that isn’t good for us yet we love, I try to make a healthier version and thanks to Shakeology, I can do that!

Rather than having a shake that has over 800 calories, 22 grams of fat and 115 grams of sugar (OMG!!) I can have a Peppermint Patty Shakeology with 213 calories, 6 grams of fat and 9 grams of sugar!!  Give it a try and let me know what you think!!

Peppermint Patty Shakeology
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 smoothie

Ingredients:
1 cup unsweetened almond milk
1 cup ice
½ scoop Chocolate Shakeology
½ scoop Vanilla Shakeology
1 tsp. pure peppermint extract
1 tsp. shaved dark chocolate
Fresh mint leaves (for garnish; optional)

Preparation:
1. Place almond milk, ice, Shakeology, and extract in blender; cover. Blend until smooth.
2. Garnish with chocolate and mint leaves (if desired).

21 Day Fix, 3 Day Refresh and Next Steps

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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

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

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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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Bangin’ Booty and Thigh Workout

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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.

Getting YOU Results

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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

How to Overcome Food Addiction

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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.

Healthy Lifestyle Progress

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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.

Building Consistency in 2017

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Happy Saturday Healthy Lifestyle Community! Can you believe that it’s the last day in 2016?! I seriously cannot believe how fast this year has gone and the thing is…it goes by faster and faster every year I get older. I don’t know about you but I’m looking forward to 2017 and ready to tackle new goals!

As I look over 2016 regarding my health and fitness goals the one main area that I need to improve is consistency! Not so much with my workouts because I do workout daily however when it comes to nutrition…well, that needs improvement! To help me improve this area of my journey I have decided to create my meal plan along with grocery list and recipes each week…and….SHARE IT WITH YOU! Not only will this allow me to focus more on my nutrition but it will also help you learn how to create your own meal plans. Many of the people who I work with in my online health and fitness accountability groups just don’t know where to begin when it comes to eating. They get overwhelmed by figuring out how much to eat, when to eat and what to eat. This is why I know without a doubt that this will help you and myself crush our goals in 2017!

Now, before I share my meal plan for this week I need you to keep one thing in mind. I normally do follow a dairy free and gluten-free lifestyle however going into 2017, I have decided to test the waters in living a paleo lifestyle. So what does that mean? It means that you will see a ton of lean protein, veggies, several servings of fruit but NO grains, dairy, legumes or processed foods. I decided to implement this style of eating for several reasons. First, I haven’t been sleeping well and from my research, living a paleo lifestyle improves your quality of sleep and resets your internal clock. Second, I have had an increase of aches and pains in the past several months which may be a form of inflammation. Consuming paleo friendly foods decrease the amount of inflammation in your body which decreased aches and pains. Lastly, with not being on my anti-depression medication any longer I really need to tap into whole foods with limited processing to maximize my body’s natural mood enhancers.

Along with following a paleo lifestyle, I will be continuing a 16:8 intermittent fasting eating schedule. This means that I fast for 16 hours and have an eating window of 8 hours. One of the benefits of intermittent fasting is you burn off your stored fat rather than burning sugar since you are fasting for 12+ hours. Intermittent fasting is NOT a diet change…it’s a behavior (schedule) change. During my eating window I will not be counting calories. Instead, I will follow a portion control system based off of the 21 Day Fix meal plan created by Team Beachbody. I do have a certain calorie bracket that I stay within based on my activity level and my goals. Within that bracket I am allowed so many calories from veggies, fruits, lean protein, carbs, healthy fats, seeds/dressings, and oils. You will see these container allotments on my meal plan at the top then below each meal you will notice a break down of containers within that meal.

So…in a nutshell….
How much will I be eating? Each day I will be between 2100 – 2300 calories. Out of these calories my goals are to each 6 veggies, 4 fruits, 6 lean protein, 4 carbohydrates, 1 healthy fat, 1 seeds/dressings and 6 teaspoons which is oils.

What will I be eating? My ‘fuel’ will come from lean protein such as chicken breast, lean steaks, ground turkey and Shakeology. I will also be consuming any veggies and non-starchy fruits. As far as carbohydrates are concern, I will be consuming thinks like sweet potatoes, plantains and unsweetened almond milk. I will NOT be eating grains since grains are NOT paleo friendly. This includes oats, quinoa and rice. Healthy fats will come from avocado, coconut oil, extra virgin olive oil and nut butters.

When to eat? Since I will be following the 16:8 intermittent fasting lifestyle I will be having an eating window from 1 PM to 9 PM. During my fasting window my only consumption will be a TON of water and my pre-workout prior to working out. You are allowed to have up to 50 calories during your fast window and my pre-workout falls below that which is great!

Now that I shared the back story of this new journey let’s get to the meal plan! Below you will see my meal plan for the coming week. You will notice that Saturday and Sunday are ‘pending’. The reason for this is I like to eat based on what I’m hungry for. With today being Saturday I have no way of knowing what I’m going to want next weekend or what I may have left over from this weeks meals. So…come Thursday or even Friday, I will start planning my weekend meals. Also, by doing this, it ensures that my produce, fruits and meats are going to be fresh since I’ll have to hit the grocery store again later in the week. I hate spending money on food and tossing it out because it went bad! This strategy works for our household.  Feel free to print the below meal plan and shopping list and use it next week along with me!  If you require fewer calories due to your activity level just make the necessary adjustments 🙂

Meal Plan

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Shopping List

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I would love to know if by me sharing my weekly meal plan with you is going to help you create the healthy lifestyle you are wanting so please leave me a comment below! Also, if you would like to receive the Healthy Lifestyle Community weekly newsletters with recipes and tips on how to live a healthy lifestyle sign up HERE

Super excited to start 2017 off on the right foot and be equipped with the tools that are going to get me closer to my goals!  If you would like to start 2017 by making yourself a priority but not sure where to start, need extra accountability or want to change your routine to maximize your efforts then simply email me at JenniferHepkaFitness@gmail.com and let’s see how I can help!

Now, off to get my workout done.  Enjoy your Saturday!

Much Love,

Jennifer