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

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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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

Fitness, Health, nutrition

What is an Online Fitness and Nutrition Group

*I am looking for 9 more people that are serious about wanting to make a positive change in their health and lifestyle.*

My recent groups have taken off with this new style of group that I have been doing so I want to share it with more people 🙂 Take a watch at this short video and if you would like more information click >HERE<