Personal Journey

Shift Shop Week 1 Meal Plan

What’s up everybody?! It has been a hectic couple of weeks in our household. I recently went to New Orleans for a business trip where twenty thousand health and fitness coaches got together for some awesome bonding, workouts and trainings. While it was an amazing four days I’m glad to be home with my man, boys, and kittah’s. It’s crazy how much energy it can take being around people nonstop. I seriously had to take 3-4 days and just chill and decompress…anyone else like that?

What I wanted to share with you today is my next workout adventure. I begin a brand new fitness program tomorrow called Shift Shop which focuses on getting leaner, faster and stronger in 3 weeks. The nutrition plan that is included bumps up your protein and veggie intake while reducing starchy carbs…exactly what my body craves! In a nutshell, in week 1, you start with 25 minute cardio and strength training workouts while you have balanced meals. Then in week 2, the workouts bump up to 35 minutes and adding more protein to fuel that extra calorie burn. Lastly, in week 3, the workouts increase to 45 minutes while again increasing protein and veggie intake and also reducing starchy carbs.

I have to admit while I am excited to start this new program, I am also WAY nervous! Nervous because this will be the first full out workout that I have committed to since my knee injury. To help me succeed with this program and stay on track, I sat down with my family and explained to them why committing to this program was important to me. Of course they were totally on board and are even looking forward to all of the new recipes that I’ll be testing out (which I’ll be sharing with you too, of course 🙂 )

Since today is Sunday, I wanted to share with you my meal plan for this coming week. I absolutely HATE wasting food, therefore you will see several repeat meals to ensure that I am eating everything that we are purchasing. I may need to tweak things here and there but at least with this plan I can substitute very easily. For example, if I have melon scheduled but the kiddos ate it all (because that does happen!) I can quickly substitute another fruit. A couple of things to keep in mind about this meal plan. According to the nutrition plan I fall into the 1800 – 2099 calorie bracket however I won’t have to count those calories since I am using a portion control system. The 1800-2099 calorie bracket provides these amounts of portions:

6 Green (Veggies)
4 Purple (Fruit)
5 Red (Protein)
4 Yellow (Carbs)
1 Blue (Healthy Fat)
1 Orange (Dressings/Seeds)
5 tsp (nut butters/oils)

Lastly, I will also be keeping up with my 16:8 intermittent fasting lifestyle. Meaning I’ll have an 8 hour eating window (12:30 – 8:30) and a 16 fasting window (8:30 – 12:30). Now that you know the game plan, here’s the menu!

Monday
Meal 1: Egg Scramble – 2 eggs; spinach/broccoli; avocado; melon; shakeology
with 1/2 banana
Meal 2: Salad Bowl – spring mix; broccoli/bell pepper; green apple; grilled chicken; black beans;       avocado; dressing; nut butter
Meal 3: Steamed veggies; melon; grilled chicken cooked with coconut oil; mash sweet
potato with coconut oil
Tuesday
Meal 1: Shakeology with 1/2 banana; bell pepper/cucumber with hummus; green apple
with nut butter
Meal 2: Salad Bowl – spring mix; green apple; grilled chicken; hard boil egg; kidney
beans; avocado; dressing
Meal 3: Turkey Burgers; steamed veggies; sweet potato chunks with coconut oil; melon
Wednesday
Meal 1: Egg Scramble: 2 eggs; spinach/broccoli; avocado; melon; shakeology
with 1/2 banana
Meal 2: Salad Bowl – spring mix; broccoli/beets; green apple; grilled chicken; black
beans; avocado; dressing; nut butter
Meal 3: steamed veggies; melon; grilled chicken cooked with coconut oil; mash sweet
potato with coconut oil
Thursday
Meal 1: Shakeology with 1/2 banana; bell pepper/cucumber with hummus; green apple
with nut butter
Meal 2: Salad Bowl: spring mix; strawberries/oranges; grilled chicken; hard boil egg;
kidney beans; avocado; dressing
Meal 3: Ground Turkey Bowl: turkey/sweet potato chunks/bell pepper/mushrooms/spinach;
coconut oil; melon
Friday
Meal 1: Egg Scramble: 2 eggs; spinach/zucchini; avocado; melon; shakeology with 1/2
banana
Meal 2: Salad Bowl: spring mix; broccoli/beets; green apple; grilled chicken; black
beans; avocado; dressing; nut butte
Meal 3: Turkey meatloaf; sweet potato with coconut oil; veggie
Saturday
Meal 1: Shakeology with 1/2 banana; bell pepper/cucumber with hummus; green apple
with nut butter
Meal 2: Bowl: zucchini/mushroom/bell pepper; flank steak; black beans; avocado;
olives; side of fruit
Meal 3: zucchini soup; grilled chicken; sweet potato with coconut oil and melon
Sunday
Meal 1: Egg Scramble: 2 eggs; spinach/zucchini; avocado; melon; shakeology with 1/2
banana
Meal 2: Bowl: spinach/mushrooms/sugar snap peas; ground turkey; sweet potato cubes;
avocado; dressing; green apple with nut butter
Meal 3: steamed veggies; melon; grilled chicken cooked with coconut oil; mash sweet
potato with coconut oil

So that’s it for week 1! I mentioned earlier about explaining to my family WHY this program was important to me and I wanted to end with explaining it to you as well. I truly believe that our homes should be the center or the core of our health. Our home is where we establish habits, both good and bad, and for me I want to create healthy habits that not only help me feel better, be happier, be more confident – but I also want my family to feel those things. They deserve to have the best possible version of me and I deserve to have the best possible version of them. So, here’s to committing to the next 21 days to get FOCUSED, re-establish healthy HABITS and ultimately CRUSH IT! And….just throwing this out there but if YOU want to join me then please do! I would love for you to join my exclusive virtual group so that YOU can transform your home into the center of your family’s health. And, if Shift Shop isn’t for you, no worries! With access to 600+ workouts, I can help you get set up with a program that totally is aligned to your goals and fitness level. Just shoot me an email at JenniferHepkaFitness@gmail.com and be sure to include your goals and struggles.

Have an amazing week and can’t wait to share with you next Monday on this weeks thoughts, successes, struggles along with my plan for week 2.

Much love!

Jennifer

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Health and Fitness, Success

Perfect Chance for a New Start

New MonthNew WeekNew DayIt’s a new month, a new week, a new day and a Monday all rolled into once PERFECT day to begin any goal!

What goal do you have your sights on this month?

For me, it’s to continue with my cardio and lifting program, using my portion control containers daily to really dial into my nutrition and help as many people as I can begin or continue their fitness/health goals. To me, there is nothing better than surrounding yourself by other people who are on the same mission….becoming a healthier, stronger version of themsevles!

Have a great day everyone 😉
XoXo

Fitness, Health, weight loss

Insanity Max: 30 Week 1 Results!

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Good Morning Healthy Lifestyle Journey Gang!! I could not be more thrilled about my results with Insanity Max: 30 with only one week in. I’m down 6 pounds and a total of 6 inches throughout my body!

I wanted to share my results with you because I’m totally loving this program and feel many of you will too! It’s literally for ANYONE. There are two things that I really love about this program. The first being that the modifier is on the screen the entire time! If you have done other Beachbody programs, you know that the camera moves around the entire class to show the energy and moves of different participants…Insanity Max: 30 is totally different. The screen is split in half with the left side showing the more advanced moves and the right side showing only the modifier.  Since I am following the modifier, I don’t have to second guess where I should be at any time. I can focus on my form and get the best possible results 🙂 The second thing that I love is that this program is designed for you to fail…in a GOOD way! Most programs encourage you to make it through the entire workout however Shaun T encourages you to MAX OUT! Maxing Out simply means, you show up, push as hard as you can right from the start and that first moment when you take a break…that is your MaxOut time.

Along with Insanity Max:30, I have also been drinking Shakeology daily as my breakfast. I have been drinking Shakeology for the past 2 years and it has really improved my over health. I went from always being tired, having afternoon cravings and could never go to the bathroom (I know, TMI) to a person that is energized throughout the day, my afternoon cravings are gone and my bathroom issues are bye-bye! During the past week I have also used Beachbody’s portion control containers.

Snapshot 1 (1-15-2015 6-10 AM)

I use to be a calorie counter junkie and I would stress over the dilemma of “am I eating too much” or “am I eating too little” or this one, “what should my macros be”. Now, I don’t have to count calories and I cannot tell you how liberating that is! Each container is a different color which means a different food category and I’m allowed a certain amount of each color each day. Simple! So that you can see how simple it is, below is my week one menu.

week 1

I’m super stoked to move into week 2 and continue this streak.

For those of you wanting to have a little extra accountability, I have an online group starting soon that I would love for you to participate in. Want to join? Click HERE and complete the application.

Just interested in the program? Click HERE and get started!

Fitness, group fitness, Health, Uncategorized, weight loss group

Non-Scale Victory

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That’s right! Jeans gettin’ big…BOOYA!

What have I change? My Nutrition….makes all the difference! I don’t count calories or worry about macro-nutrients.  I do keep track of what I eat in a journal and use the Portion Control Container Set.  Seven different size and color containers, fill it up with food and eat whatever fits.  SIMPLE!

How much did I lose? No clue…I gave up the scale. Listening to my body, how I feel and how my clothes fit.

Uncategorized

Eating Basics – 101

Eating Basics 101

 

It’s time to go back to the basics with our eating. So many of us are on the go, we may have too many cheat days or just lose focus of our goals. If this describes you, then I would like to invite you to this group 🙂

We will be starting off this group on Aug 4. Get ready to make a clean break from bad habits, jump-start a healthier lifestyle and even see some pounds being lost.

During our time together we will discuss the following topics:
-portion control
-when to eat
-how often to eat
-what types of foods should you be eating

I will also be supplying a grocery list and meal plan for the complete 7 days. You will NOT have to think at all during our time together. Your only responsibility is to get refocused on your eating and remember your goals.

If you are interested in joining this group please email me at Jennifer.S.Hepka@gmail.com and I’ll add you to the group 🙂

-Jennifer

CrossFit, family, Health and Fitness, Organization, Recipe, Running, Success, Turbo Fire, Uncategorized

21 Day Fix

21 Day Fix

Are you?
-wanting to lose 10-15 lbs
-willing to commit to 30 min work outs
-willing to commit to checking in with me daily for accountability
-willing to improve your eating to help YOU get healthier

Then….KEEP READING!!

I am opening up a 21 day test group where you will be given a work out plan (30 min work outs you can do from home) a meal plan to follow and accountability from me and others doing along the same journey as YOU.

Want info?  Email me at Jennifer.S.Hepka@gmail.com