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

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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

Health and Fitness, Organization, Success, Uncategorized, weight loss group

Top Tips for Meal Prepping…

Here’s my thoughts on meal prepping….it’s a MUST you guys! If you want to succeed at all times with putting the proper nutrition into your body then this is the first step! Here is EXACTLY what I do each week.  

1) Clean out your fridge! There is nothing worse than opening your fridge and having a mixture of old and new foods…so get rid of the old. Make sure you wipe the shelves clean with a damp cloth as well. This will make your fridge look so much more inviting when you open it.

2) Make a list. Make a plan as to what you are going to be making for the next 4-5 days. Choose 1-3 meals for breakfast, snack ideas and 2-4 ideas for lunch and dinner. By coming up with this many food choices you can only purchase what you will need and on day 6 & 7 you can use up whatever leftovers you have. Not only will this save you time cooking but it will also SAVE YOU MONEY!

3) Get shopping. Take your list to the store and STICK TO IT! Don’t purchase things that are not on your list. When shopping, make sure you stick to the parameter of the store to guarantee you are getting whole foods filled with nutrients and vitamins.

4) Wash. When you come home, wash, cut and store your clean veggies and fruit in proper serving baggies. This will help for those times when you are packing snacks/meals or in a hurry. You can grab and go in a flash. You can also do this for pantry items. If you buy a bag of pretzels or some other snacks then portion them out. You can purchase a nice looking bin at Wal-Mart or Target and use it for all snacks. Portion out the snacks into snack bags, toss in the snack box and when you are packing, it’s already done! This will also help the kiddos learn portion control 🙂

5) Cook ahead. Look at your menu for the week and see what you can make ahead….especially for breakfast and lunches. I normally make 3-4 chicken breast every Sunday and use throughout the week for salads, wraps or as the main dish. I also find having a bowl of hard boil eggs in the fridge is helpful. Again, every Sunday I make a dozen of hard boil eggs and normally have one along with turkey crumbles (also made ahead of time) for my mid morning snack.

6) Plate it up. Line your countertops with containers and make your meals for the week. When you are packing lunches or it’s time for dinner, this will save so much time!

7) Organize your fridge. Place all veggies, fruits and protein at eye level. DO NOT put your veggies and fruits in the crisper! Instead if you have unhealthy options such as pudding snacks, beer, soda etc put these items in the crisper. Out of sight, out of mind….right?! 

Follow these tips and I promise, you won’t have to dine out, won’t have to stop at a vending machine because you will always be prepared!! You will achieve your goals with planning and prepping…I promise!

CrossFit, Fitness, group fitness, Health and Fitness, Running, Success, Turbo Fire, Uncategorized, weight loss group

Spruce up your Workouts

Ad for Spring 2013 ChallengeDo you realize that spring is right around the Corner? March 20th to be exact!

You spruce up your house when the seasons change, so why not do the same with your workouts?

Doing the same routine every day not only can get boring but can also cause plateaus. Your body becomes accustomed to those moves and your muscles (including your heart) doesn’t react the same way.

I’m starting a new group on March 3 called ‘Spruce Up Your Fitness Routine’ and would love for you to join me! We’ll check in daily for support, workout at home using a top fitness program, receive meal plans, and drink Shakeology daily (an all natural meal replacement drink). We WILL see results and feel better in 30 days (Just in time for that swimsuit weather!).

Comment below with your email address or feel free to either email me at HealthyLifestyleJrny@gmail.com or message me on Facebook at http://www.facebook.com/HealthyLifestyleJourney to claim your spot!