Friday Feature Spotlight

Plus Size Workout Results! Krista lost 60 Pounds!

We are starting something new here on the blog and I am sooo excited for it! Once a month there will be a Feature Friday Spotlight article giving a huge ass shout out to a member of the Healthy Lifestyle Community! These ladies are showing up every day with their workouts, using their meal guides and showing up in the community sharing their successes, their struggles and supporting each other. This is the recipe for success and I want to share their triumphs each month…so let’s get started!

Meet Krista…

 

Krista’s inspiration to start her health and fitness journey were her two granddaughters, wanting to ease the arthritis pain in her knees and be able to move around without being winded. Krista started her journey by simply moving more and using the app ‘Lose It’ to track her movements and food intake. By making this small lifestyle change she was able to lose 20 pounds. Krista then came across one of my YouTube videos of a program called YouV2 and was interested in trying it. After reviewing her history with exercising and food intake, learning her goals and why this change was important to her we got her set up with the complete YouV2 program and plugged her into my online Healthy Lifestyle Community for support.

Learn more about Krista’s journey below…

Tell us about your life before you started the program. How did you feel about yourself and your body?
“I weighed 422 lbs and was having a hard time even walking around without getting winded. I didn’t like myself but felt helpless to do anything about it.”

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
“My greatest challenge was to just get up and start moving. YouV2 gave me a workout that someone my size could actually do! At the beginning I could only do about 10 minutes of the workout but before long I was able to complete the whole 30 minute workout!”

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
“I have lost a total of 60 pounds now and can walk without having to stop and catch my breath. I didn’t take measurements when I started but my clothes are starting to feel much looser so I know I have lost inches too. I think the thing I am most proud of is that I have stuck to doing my workouts at least 5 days a week even with the craziness of school starting and having to get up at 4:15 to get it done!”

How has your life changed since completing your Beachbody program?
“I am feeling more confident in myself and my ability to get to a healthy weight.”

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
“Just knowing that there are others that are on the same journey has been incredibly helpful. Reading others post about their struggles and successes showed me that I am not on this road alone. Their encouragement along the way meant the world to me and helped push me to keep on making the positive changes in my lifestyle!”

How did your Team Beachbody® Coach support you on your journey?
“Jennifer has been amazing from day #1! It was actually her video that I found online that encouraged me to get my bottom off the couch and give the YouV2 program try . She has spent time answering my questions, encouraging me and celebrating with me when I have even the tiniest amount of success! She even took the time to make two videos to show how to modify the strength and toning moves that I can not do yet because getting up and down off the floor is not possible.”

Be sure to follow this blog for future Friday Feature Spotlights! To learn more about the Healthy Lifestyle Community and how to become a member complete this form

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Health and Fitness, meal plan, Uncategorized, weight loss

Building Consistency in 2017

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

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 🙂

Much Love,

jennifer-hepka-2

Depression Management, Uncategorized

Giving it to the Universe

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The last three days have been a complete 180 from where I was previously. The past 3 mornings I have made a commitment to practice yoga, meditate and talk to the Universe. I don’t set a timer. I don’t answer the phone. I just become one with my yoga mat, yoga music and my breath. I allow myself to get consumed with whatever I’m feeling at that moment. I give myself permission to FEEL and then ask the Universe to help me UNDERSTAND.

Today…day 3…is the first day since my withdrawal that I felt Her wrap comfort over me as if it was a blanket. Helping me understand that there are people who need help from me. There are people that are ready to make a change just like me. There are people who are ready to face their fears, their self doubt…to discover THEIR purpose!

So..I’m going to listen. As I sit here having lunch…I’m going to allow Her to guide me. I’m going to allow her to guide my fingers in forming this post, help me find those people that are ready to be happy…to be healthier…to be clear minded.

Will She guide me to you? Maybe….or maybe She has guided you to me?

Either message me or email me at JenniferHepkaFitness@gmail.com
Subject: Universe

A community that is dedicated for the depressed because YOU, my friend…are worth fighting for.

Depression Management, Uncategorized

Dealing with Depression: Let’s Take Action Together

Y’all I can’t even! November has been so extremely difficult – emotionally, physically, socially and mentally. I worked so hard on getting closer to my overall health and fitness goals and in one month they went down the drain!

If you have been following me awhile, you are probably aware that I live with depression and food addiction which I usually manage through exercise, watching my diet and medication. At the beginning of November, I removed the medication that I was using for my depression and went through a horrible several weeks of withdrawal effects. There were many days that I could not keep food down, could not sleep or wanted to do nothing but sleep. I spent many days experiencing cold sweats, headaches and would break down into tears for no reason at all. My daily exercise was non-existent and my nutrition was … well awful. I wallowed in this self pity party and focused on everything that I have not been able to achieve rather than focusing on how far I have come. I took my ‘start over’ photos and as I sit here and share them with you along with this journey…I am brought to tears. I am brought to tears because I have let myself go, gave up on my goals this month. However, that is about to change.
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Please understand, I do not share these with you so that you can join in on my pity party or so that you can try to make me feel better. I share my journey…all parts of it for several reasons. It helps me own my shit…to put it frankly. Also, I have been on the side of the spectrum when you are at your lowest lows and feel so completely alone. I want to be that life preserver for someone. I want others who live with depression and addiction to know that they are NOT alone. That perfection is not what we should be striving for. We need to learn how to take control of our lives, become healthier – physically, mentally, emotionally – and learn how to be proactive in our decisions rather than being reactive and controlled by these emotions and dark thoughts.

I started a ‘redo’ on my journey yesterday. I planned out my day, took my measurements and photos and went public with my journey on social media. I worked out, followed my nutrition plan – it was not perfect however it was a lot better and everything that I ate was on my ‘plan’. I dived into personal development with a new audible book called The Universe Has Your Back by Gabrielle Bernstein. You guys, this is a MUST if you are living with depression, addiction, self doubt, low self worth…etc. There are so many amazing nuggets in this book that if I had the paper copy, everything would be highlighted….it’s THAT good!
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Today I woke up and started my day with my morning ritual (which I have been neglecting) of 10 minutes of yoga and meditation. Followed my 30 minutes of a martial arts inspired program and 30 minutes of dancing my ass off! Nutrition was on point today, y’all! I’m back to focusing on intermittent fasting, drinking my daily dose of superfoods/antioxidants/probiotics and fueling my body with whole foods….no processed junk. I even made myself leave the house for awhile and be among the living.

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Things are not perfect however it’s a start. It’s a start to taking my life back…one day at a time. If after reading this, you have a desire to do better…become happier…focus on YOU…then let’s connect! Let’s do this together and I promise you…each day we will become stronger.

Much Love,
jennifer-hepka-2

Health and Fitness, Motivation, Organization

Forget the Rainbows and Unicorns

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What’s up Healthy Lifestyle Community Readers?! It’s been awhile, right? I’m getting back into blogging more consistently because I have a ton of updates, news, recipes, and just life happenings to share with you 🙂 So get ready!

Today, I wanted to share with you all about my reflection time during my workout. Anyone else do their best thinking during their workout? I started my journey over 4 years ago and my mindset has really changed during that time. Before this journey, I use to think I would magically feel empowered and all would be right in the world when I would weigh a certain weight, fit into a certain pair of jeans or have my thighs not touch. Can I just say that I was a dummy?!

Ahhhh yeah Jen everything is just going to be rainbows and unicorns 🦄when those things happen. I seriously thought that people! And the sad thing….I know some of you do too.

Who the heck cares what the scale says?! So what if I can’t rock a certain size of jeans. And thighs not touching? I mean really? That’s just silly 😜 I strive to always improve and make smart choices 80-90% of the time. It’s about replacing unhealthy habits with healthier ones and people that does not happen over night! I have had so many set backs but even with those obstacles I can still do more push-ups on my toes compared to when I started. I can hike a ridiculously high mountain here in NC that I struggled with before. I have broken certain emotional ties with food and working on others. That to me is success! That is strength! And you my friends can do it too. You just have to want it 💞

For those of you that are ready to push forward, knock the high expectations to the curb and just do better than yesterday, let’s do this TOGETHER!  I’m looking for 10 people to join my next mentorship program of the Healthy Lifestyle Community.  For those of you interested in learning more, apply HERE and I’ll be in touch!

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