Motivation, weight loss group

Building a Solid Foundation in Your Weight Loss Journey

Happy Monday! I wanted to discuss a topic that constantly comes up when I am talking to people about their personal struggles when it comes to working out and eating healthy. Often times what I find is that people DO want to make a change, they want to start incorporating a daily workout plan and do want to fuel their body right but they have no idea where to start. Which workouts to do? How much to eat? When to eat? What to eat? There is so much information out there and fads that people hop on the newest trend thinking that this is going to be their saving grace. Most often times, it’s not. Why? Because they have not built that solid foundation and knowledge that it takes to understand what your body needs. There’s no guidance even when you have a personal trainer, most of them do not touch on the topic of food. You go to a gym, pay tons of money to become a member, even pay extra for a personal trainer and you only touch on fitness. What most people don’t realize is that working out only produces about twenty percent of your results. The other eighty comes from your nutrition. So how do we fix this?

So how do you build that foundation and knowledge that leads to success? By being plugged into a community where you incorporate working out, where you are TAUGHT how much to eat, what to eat and the magical question…WHY you eat this way. But the one thing that is CRUCIAL to this foundation stage is support! Ever realize how on January first the gyms will be packed, you may be driving around and see people outside running or walking and then as the month continues you see less and less of this. These people are not held accountable for showing up so it’s super easy to call it quits! By having a community where you not only learn about how to change your lifestyle but also be held accountable increases your chances of reaching your overall health and fitness goals by a substantial margin. I know because this is how I was. I have done every ‘diet’ known to man, every workout DVD but I always fell off the wagon. No one knew if I didn’t press play that day. No one knew if I had that cheeseburger from my favorite fast food joint. No one knew therefore I could be easy on myself and justify that somehow I deserved a ‘break’. Maybe you can relate?

Let me ask you….if you had access to countless of workouts (over 600 to be exact), a workout calendar so that you knew which workout to do on which day, a meal guide that told you exactly how much to eat and what to eat, plus a community that you could plug into for healthy lifestyle tips along with fitness and nutrition tips AND this community would be the KEY to YOUR success would you become a member? A community that would notice if you didn’t show up. A community where people ARE there for you when you were having an awful day and wanted to stress eat. If you are interested in joining this kind of community or maybe just need a little more information then shoot me an email at JenniferHepkaFitness@gmail.com We can go over your struggles, your goals and we can create a plan together that will bridge the gap. You don’t have to be alone throughout this journey.

XoXo
Jennifer

Events, Health and Fitness

Holiday Possible

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It’s the holiday season and I know that this time of year can be super difficult with staying on track with our health and fitness goals. So I want to HELP!

Join me in a 3-Part Series where we will end 2016 with a BANG and start 2017 running!

We will kick off with Series 1 on December 5th by building a solid foundation of meal planning and clean eating. We will be discussing things like:
* What foods should we be eating
* How much of those foods should we be eating
* When should we be eating
* What foods fuel us and help with energy and weight loss

Series 2 will be from December 19th through December 31st focusing on:
* Holiday swaps
* Traveling tips
* How to survive Holiday parties
* How to reduce stress
* How to fit in short workouts

We will finish with Series 3 from January 2nd through January 31st by adding in fitness! You will get:
* At home fitness program
* Workout schedule
* An even more dialed in nutrition plan to keep your results coming

My goal is to help you get started NOW so that you can stay on track the week of Christmas and well into the New Year. You will also be receiving my very first e-book that has a weeks worth of crockpot meals that are perfect for this time of year!

Just shoot me a quick email at JenniferHepkaFitness@gmail.com with Subject: Holiday Possible
with your health/fitness goals and what excites you about this series. That’s it!

Let’s survive the holidays together without losing focus of our long term health and fitness goals πŸ™‚

Much Love,

jennifer-hepka-2

Health and Fitness, nutrition

Consistency is key!

It’s super crazy what you can do once you LEARN what your body needs on a daily basis and how to prioritize!

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I want to help as many people as I can to…
πŸ‘‰Feel comfortable in their own skin
πŸ‘‰be confident because they are making positive changes daily
πŸ‘‰understand that becoming healthy isn’t only about working out and nutrition
πŸ‘‰live their life by THEIR design, strive for their goals instead of putting countless hours into another persons dream

I will show you how I went from a depressed, emotional eater and cutter to being able to manage my depression, how I learned how to eat to live rather than live to eat. How I learned how to do this all while being a single mom of 3 boys and working full time. Trust me….if I can do it….YOU CAN DO IT!

I’m looking for people who are ready to take ACTION, people who have had enough and are ready to invest in THEMSELVES. Is this you? Email me at Jennifer.S.Hepka@gmail.com and let’s kick some major ass together!!

XoXo

Health and Fitness

Like to Dance?

I finally got to try out Shaun T’s new workout program, Cize coming out in July 2015. All I can say is that I have NOT had so much fun working out in a long time! Shaun T breaks down the moves so easily into steps that later are combined into the full dance routine. Each workout is about 30-45 minutes but the cool thing is that it goes by so fast. At the end of todays sweat fest, I actually did a couple of chapters again because it was so much fun LOL.

I am starting to put a list together of people who would like to join me when this program comes out. I want a group of people who like to have fun, like to dance, want to become more fit in a fun/healthy way. If you are interested in joining me please email me at Jennifer.S.Hepka@gmail.com and I’ll give you the complete details.

Health and Fitness, nutrition, weight loss

Progress Not Perfection

10988479_642522012558212_6609033471605572733_nI have come extremely far over the past 3 years. I started my fitness journey in the summer of 2013 being a person who was depressed, a person who would eat in secret and a person that would actually cut herself because I simply didn’t know how to cope with my feelings of failure and poor body image. I was one of those people that would allow the scale to dictate my mood for the day and determine if I felt like a success or a complete failure. I weighed myself weekly and the number that I saw was never good enough for me. I’m sure a lot of you can relate.

It took an awful divorce and becoming a single mother to wake me up. I started incorporating fitness into my daily life and really started to pay attention to what I was eating. I had to learn that the scale is only part of the story. It’s a tool that we have to combine with body measurements and more importantly how we feel! It’s so very important to compare where we are today with what we did a week ago, a month ago or prior to our fitness journey. Being a person now who has learned how to deal with depression, emotional eating and pushes herself daily to improve her fitness level has given me my life back. It has also allowed me to help others learn how to get their lives back and start living!

If you are tired of just going through the day to day motions and want to better yourself physically, emotionally and mentally I encourage you to join me. I’m putting together another group that will consist of 10 women who want to become stronger, leaner, more confident and for once find that self worth that you have been longing for.

If you want to hear about my next online group that will be on fitness, nutrition and personal development please email me at Jennifer.S.Hepka@gmail.com and let’s chat! I can’t wait to take this next chapter with you πŸ™‚

XoXo,

Jennifer

Challenge Group Application Form:

Health and Fitness, nutrition, weight loss

21 Day Fix Extreme: Day 2

Happy Friday Healhty Lifestyle Family!! I don’t know about you but I am ready for the weekend. Not that I have anything planned but just knowing that I am living by MY schedule and not corporate America’s is wonderful πŸ™‚

Day 2 of the 21 Day Fix Extreme went really, really well. I have to say, overall I feel good! Yes, my body is sore but that just means that I’m doing the exercises correctly and changes are happening. Surprisingly I’m not craving anything like I was before starting this plan. I never reach that ‘OMG, I need to eat something or I’m going to die’ feeling. Throughout the day, I’m content and feel satisfied.

You will notice that I am eating the same thing from day to day. Why? BECAUSE IT’S WORKING! I’m giving my body exactly what is needed and I’m learning how to tweek things as I go. For example, I have noticed that I’m not eating that many veggies..so to help me with this, I added organic spinach to my eggs this morning. You will see that in tomorrows vlog πŸ™‚

As for now, Here is a recap of day 2 of my journey with 21 Day Fix Extreme. And as always…If you are looking for added support, accountability or just want to be surrounded by other like minded people, please email me at Jennifer.S.Hepka@gmail.com and lets chat! I know that I have a group that is perfect for you.

Until tomorrow, Be Strong. Be Real. Be You.

XoXo,
Jennifer