Health and Fitness, Motivation, Personal Journey, Uncategorized

How To Find Your Motivation

Aye yi yi y’all! What a whirlwind it has been this past week. In my most recent blog post I shared with you all how I was going to get back to working out at home and following my eating plan since I have been out of it since school has let out. Having the boys home has totally tossed a wrench into my daily routine but I wasn’t going to let that be my excuse as to why I wasn’t making time for myself. Well…the first week ended this past Friday and let me just say it wasn’t stellar. I started the week strong, meaning I tracked my food intake, I followed my workout schedule and I plugged into my virtual health and fitness community for accountability. Then came Wednesday and ya’ll this is why I constantly preach about not stepping on the scale! I should have waited until Friday which would have been a week but nooooo, I had to step on that darn thing early and what I saw made my positive outlook go right down the drain.

Seeing that I lost a pound totally put a damper on things. The wellness coach in me said, ‘Girl, don’t sweat it! Losing a pound in 3 days is AMAZING! It means you are on the right track so keep going, you still have 4 days!’ The perfectionist and impatient person within me said, ‘Are you freaking kidding me?! I have been busting my butt and giving up food that I love for 1 pound?!’ Then I continued to call myself every name in the book. There’s so much that goes into when and how we lose weight plus it’s only one way to measure progress. This is why I take my measurements and weekly pictures but I allowed this stupid pound to totally change the course of how this week was going to go and you know what? If overflowed into other areas of my life.

I began to be on edge and snappy in my relationships. I began to slack in my workouts and then eventually not even bother doing them. I began to cave and have the food that I knew would not help me feel my best. I started to stress over stupid things like, not being able to fit into an airplane seat on my upcoming trip. I know this is absolutely NOT true since my short size has gone down yet I allowed my mind to go there. I started feeling inadequate about attending my upcoming fitness convention because I didn’t want to be a ‘fit girl’ in a chubby girls body. WHAT?! I had to remind myself that I have come so far and what matters is that I have a good heart and am a coach that shares her entire story. The good, the bad, the ugly and everything in between. I had to remind myself that this struggle that I’m currently going through is one to allow me to help people in the future. It’s to test me so that I can come through and share this knowledge to help YOU get through your obstacles.

After I was done having my little pity party I took my thoughts to my journal. I journaled about 5 pages and admittedly cried through most of it but sometimes we need that right? Here’s what dawned on me. Yes, I lost a pound which honestly was probably water weight. But….I had a knee injury which caused me to take my workouts down several levels for 3 months. I was still working out but not at the fitness level that I’m capable of. This ‘re-start’ was my way of getting back into more intense workouts and until I stepped on the stupid scale I was crushing it! Second, I have been eating the exact same thing for meal 1 and meal 2 for months! It’s no wonder I wasn’t seeing results! Our bodies are SMART! If we eat the same food or consume the same calories day in and day out, our bodies get accustomed to it and we plateau. The same thing goes for our workouts. My body was use to doing a certain style of workouts so if I want to see results I need to totally revamp my plan.

So here’s my plan as I re-start my re-start 🙂 The man and I have been thinking about moving to a more plant based way of eating so we are implementing that this week. We’ll have animal protein about 1-2 times this week but for the most part we are having veggies, fruits, carbs that provide energy rather than sugar and healthy fats. For my workouts, they need to be intense yet low impact due to my knee. I’m sticking with the Shaun T Hybrid Calendar and will be using Beachbody OnDemand to access a variety of workouts. Here’s this week’s schedule:

Monday July 3rd – Insanity Cardio Power & Resistance
Tuesday July 4th – Insanity Max 30: Cardio Challenge
Wednesday July 5th – Shaun Week: Insane Weights
Thursday July 6th – Insanity The Asylum: Speed & Agility
Friday July 7th – Focus T25: Alpha Speed 1.0
Saturday July 8th – Insanity Recovery
Sunday July 9th – Insanity Max 30: Sweat Intervals

Yesterday was day 1 and my oldest and I CRUSHED it! He knew that I was struggling so he decided to join me which y’all seriously made me cry! This is why it’s super important to share your struggles, your goals and your plan of attack because 1 – it’s important they know so that they can support you and understand WHY you are doing what you are doing and 2 – who knows…they may want to join you.

Today is day 2 and I’m currently drinking my coffee while I share this post. Once I click that ‘share’ button, I’ll be getting motivated and pumped up with a playlist I have put together that I can play while I’m getting dressed. This is how I’m getting my mind ready so that I can get focused and energized to get the best results from my workouts. In case you need help finding your mojo again I hope this post or the below video helps.

I would love to hear about where you are currently in YOUR journey so please feel free to share below or email me at JenniferHepkaFitness@gmail.com because this journey is so much easier with people in your life who are on YOUR side!

Peace,

Jennifer

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Health and Fitness, nutrition, Personal Journey, weight loss, workouts

Shaun T’s Hybrid Program: My Journey

Has anyone else been off of their ‘A’ game in their health and fitness since school has let out? My routine has been all out of whack and if I’m being honest I have taken a much too long hiatus on my workouts, on my ‘healthy’ eating and even focusing on inspiring and helping others. It wasn’t on purpose but just kind of happened. We have had several personal matters that have developed in a short amount of time that I’m not at liberty to talk about and I have allowed those circumstances to completely distract me. I bet you can totally relate to that as well. Whether it’s a sickness, a family member being sick, maybe you or your spouse losing their job, maybe a death in the family or maybe your summer schedule has just been super hectic with vacations, weddings and graduations that you feel like your days are just too jammed pack for working out right now. I’m here to tell you that I TOTALLY GET IT!

This past Friday I decided that I couldn’t continue living that way. You see, for me working out and eating healthy helps me feel in control over my life even when things are crazy. Plus right now more than ever I need my workouts to be my therapy session. It’s during these thirty to forty minute workouts that I can focus on me…in that moment…and allow the stress and anxiety to melt away. So rather than waiting until a Monday, I decided that any day that ends in a ‘Y’ is a great day to start. Therefore I decided to fully commit to myself for the next 30 days with day one being this past Friday.

Part of my commitment was to treat myself as if I was one of my clients. I began with planning. First, I took my day one photos along with my weight and measurements. I haven’t weighed myself in ages since I go off of how I feel and how my clothes fit so hopping on the scale again was terrifying. I didn’t care for the number that I saw however I didn’t allow myself to dwell on it since I have been able to go down a size and my body fat percentage has been dropping. The scale is NOT the deciding factor of my success!

Second, I had to choose a workout plan. I decided to follow a combination of workouts by one of my favorite health and fitness motivators and trainers…none other than Shaun T! I’m sure you have heard of him but in case you haven’t he is the creator of many Team Beachbody at home workouts like Insanity, Insanity Asylum, Insanity Max 30, Cize and Focus T25. He recently launched a seven day workout series on Beachbody OnDemand which also includes an extended calendar using workouts from all of his programs. Because I needed to increase my intensity AND needing mental clarity I decided to go with Shaun because the motivation and the words he uses to push you during your workout are simply amazing! So much so that I have not completed one workout since Friday without crying at some point. Partly because I have been pushing HARD, partly because Shaun speaks to my soul and partly because I have had so much stress built up inside that I seriously had to let it out.

Here is week one’s schedule:

  • Day 1 – Insanity Cardio Power & Resistance
  • Day 2 – Insanity Max 30: Cardio Challenge
  • Day 3 – Shaun Week: Insane Weights
  • Day 4 – Insanity the Asylum: Speed & Agility
  • Day 5 – Focus T25: Alpha Speed 1.0
  • Day 6 – Insanity Recovery
  • Day 7 – Insanity Max 30: Sweat Intervals

The last component was setting up a plan to get my eating under control. Lately my meals consisted of too much pizza and beer so I took it back to basics. I started my planning process by choosing an 8 hour eating window. I do normally follow an intermittent fasting lifestyle however again since summer break and having the boys home I got out of my routine. In a nutshell, intermittent fasting, at least the method that I follow, has a 16 hour non-eating window and an 8 hour eating window. I chose 12PM to 8PM as my eating window. I also know that tracking what I’m eating is extremely important therefore I decided to use MyFitnessPal to track my calories and my Apple Watch to track my activity level. One thing that I also keep in mind is the portion fix system which encourages you to create meals with a variety of foods such as lean protein, tons of veggies, healthy fats, complex carbs and fruits. I’m keeping this system in mind when drafting my meal plan for the week and using MyFitnessPal to ensure that I’m in a deficit daily (burning more than I’m taking in).

I will be sharing my weekly recap every Monday here with you however if you would like to be part of the discussion and learn helpful tips so that YOU can start living your healthiest life then feel free to join my free Healthy Lifestyle Community Facebook group. This is where you will receive an exclusive look as to what I’m doing and how it’s working. This is also where I do monthly 5 day free challenges that allows you to get a jumpstart on your own health and fitness goals.

Hope to see you in the Community!

Xoxo,
Jennifer

Fitness, weight loss

CIZE IT UP Launch Group

CIZE
It’s finally here!

The fun way to get your cardio in, CIZE! If you’re someone who enjoys dancing but doesn’t like to do it in public OR love to dance no matter where you are, THIS program is for you! I have tried a few of the work outs already and not only am I sweating throughout it but I’ve got a big smile on my face the whole time because it’s so fun! You really are using every single muscle in your body and you can do it at ANY level of fitness–whether you’re pregnant and wanting to keep things low key, still needing to lose a significant amount of weight or don’t need to lose weight but want to TONE UP…this program will work for you and your goals!

::::: CIZE IS NOW OFFICIALLY READY FOR PURCHASE!! It’s finally here!!! ::::::
I am opening 20 spots in my CIZE IT UP group and you can be one of them!!
Here are the details!!
1. We are going to follow the Cize program every single day and get to dancing!
2. We are going to follow a dialed in meal plan to ensure fat loss and endurance.
3. We are going to replace 1 meal a day with a super dense dose of daily nutrition to help you improve your health!
4. We are going to work within a group of other women on a similar mission! We are going to support, motivate and inspire!
5. There will be weekly prizes along with a larger prize at the end of the 30 day group!

So here is how you join!!! Go to http://www.beachbodycoach.com/JenniferHepka click on ‘SHOP’, ‘CHALLENGE PACKS’ and CIZE and get the CIZE challenge pack that comes with everything you’d need for the group with the fitness & nutrition plans that we start on August 3rd, be able to live stream it 24 hours after you order it AND get a 30 day supply of Shakeology so get the best results you can in 30 days.

Email me at Jennifer.S.Hepka@gmail.com or Facebook Message me with any and all questions you have! Let me know once you place your order so that I can add you to the August 3rd group.

All orders need to be placed prior to 7/22/15 to ensure you have your program in time for the group.

Excited to to be able to help you through this program! I’ll be doing it right along with you starting on August 3rd!

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.

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

My New Love Makes Me Sweat….

It’s true….I have a new love and boy, does he make me sweat! Who is this new man? None other than Shaun T! For those of you who do not know him, he is a pretty big deal in the fitness and dancing world. He created fitness programs such as Insanity, Hop Hop Abs, Focus T25 and now….Insanity Max: 30.

Now hear me out. I’m sure you are thinking, ‘Insanity?! There is NO WAY that I can do that program!’…but trust me when I tell you that this program is for ANYONE! Got five to a hundred pounds to lose? Are you a person that needs to see results NOW? When you diet do you become bitchy and you end up binging and then gaining it all back and then some? Then yup…this program is for you. I have made one of my 2015 goals to lose 100 pounds and this program is going to help me get there.

Here’s what I love about it. Workouts are only thirty minutes a day….thiry minutes! Everyone can definitely find thirty minutes to show up to this workout. The second thing that I love is that it comes with a complete meal guide. I’m not talking about fancy recipes that cost a fortune or something that you never heard of. I’m talking about REAL FOOD, that people who live on budgets (this is me!) can totally stick to. You also get a dine out meal plan for those times that you are on the go and may need to eat out but not quit sure what to get. The third thing that I love is the Shaun T encourages you to MAX OUT during this program. What does MAX OUT mean? It means that you are pushing as hard as you can for as long as you can from the time you begin. That first moment when you need to take a break, this is your MAX OUT time. You write this time on your workout calendar and the next time you do this workout you try to beat it. You beat it by lasting longer by still pushing has hard as you can NOT slacking. You are only in compeition with yourself…no one else…LOVE THIS! The next thing I love is that when you put this program on the modified option, the screen splits into two sections. The left side showing the normal workouts and the right side showing the modifier the ENTIRE TIME. By following the modifyer you are not slacking in your workouts….they are still intense, just not intense on your joints. The last thing that I absolutely love and this is probably my all time favorite is you see people taking breaks. Normally in a fitness program DVD, you see people do the program from beginning to end with no stops unless there is a scheduled one. In Insanity Max: 30 you see people taking a 10 sec break during a plank or pushups or jumps…you get my drift. It’s awesome to know that you are not alone and that others need a 10 second break. You take your break then come right back into the workouts when you can…it’s AWESOME!

I am personally inviting you to my next Fitness Success Group that will be beginning on January 5, 2015. This is a great way to start the New Year, be accountable and start or continue your health/fitness journey. In this group we will check in daily, workout at home and use this group as a way to push ourselves and SUCCEED! If you are interested in joining me, please complete the below form and I’ll be in touch so that we can chat.

Fitness, Health, Uncategorized, weight loss group

I’m Inviting YOU!

CaptureGood morning everyone!! I’m inviting you all to my Bounce Back Challenge Group featuring Insanity Max: 30

Who is this group for?
– Anyone who wants to lose up to 30 lbs in 60 days and KEEP IT OFF!
– Anyone that wants a meal plan, doesn’t have much time to cook, wants workouts that are only 30 minutes.
– Anyone that wants to have the support of others and one on one coaching.
– Anyone that wants to create habits that will last LONG AFTER this group is over!
– Anyone that wants to see FAST results.
– Anyone that gets bitchy when they diet and end up binging then gaining all of the weight back.
– Anyone that has a few pounds to lose to 100+ pounds to lose.
–>The point….ANYONE!!

Here’s what you need to do BEFORE December 19th!!
-Commit to 60 Days
-Click ‘GOING’ to this event
-Invite a friend or family member
-Purchase the CHALLENGE PACK at the link below this post
-Comment below once your order has been placed

Remember: all CHALLENGE PACK orders are getting a $25 REBATE from me plus all participants in the group will be entered into a drawing to win a $25 NIKE gift card!

Order HERE and click ‘shop’

*Rebate and gift card only applicable for existing or new clients. Cannot be a coach or currently working with a coach*

Health and Fitness, Uncategorized

Shaun T Time!

T25

 

 

 

 

 

I usually don’t post things like this however I’m super excited!  Shaun T just came out with T25 and I can’t wait to get started.  I will be getting this soon and I’m looking for 5 people to join me.  What’s so exciting is you only need 25min in your day to get an hour’s worth of results.  That’s HUGE!!  Click here ASAP for details to join this exclusive group!