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40 DAY CHALLENGE - BUILD AN ACCOUNTABILITY SQUAD

40 DAY CHALLENGE - BUILD AN ACCOUNTABILITY SQUAD

I really want you to check in with yourself to make sure you're engaging in your days with purpose. The best way to kick out of autopilot and make these changes last? Add some accountability.

Think about what you're actually doing in your workouts versus what you could be doing. Are you operating at 50 percent? Are you skipping out early? Be responsible for your work ethic in the room. This week is focused on finding that accountability squad. I want you enlisting workout buddies every day this week.  Connect with someone else doing the challenge (hi, Goal Crushers Facebook Group!) or enlist a family member, friend, or even a coworker to establish support.

Day 21: Grab a Friend & Get Sweaty

Shop Jen's look here!  Ensemble Bra + ProTech Legging

#MondayMotivation: “You are the sky. Everything else—it’s just the weather.” —Pema Chödrön

Get ready for a new workout, Goal Crushers! This week's routine uses a medicine ball to work your body in super-dynamic ways. The best part? It can be done with a partner or solo. So grab your BGF (best gym friend) and get sweaty. 

How it works: Welcome to the wheel workout. There's one "hub" exercise and nine "spokes" exercises. You start with 5 reps of the hub move, then cycle through the 10 reps of each spoke move, going back to the hub in between each spoke. Continue working through the circuit until 10 minutes is up. Repeat one to three times, depending on your current fitness level. Do this routine three times this week on alternate days. (You can totally keep doing rounds of the workouts from Weeks 2 and 3 in your routine this week, too.)

HUB: Sit-Up Toss (5 reps)

SPOKES: 10 reps each

  • Kneeling Toss (right)
  • Kneeling Toss (left)
  • Triple Extension
  • Knee, Knee, Double Knee Toss
  • Hammer Spin (right)
  • Hammer Spin (left)
  • Locomotion
  • Wall Shot Put (right)
  • Wall Shot Put (left)

 

Day 22: Let's Get (Slow) Cookin'

PHOTO: INSTAGRAM @LIFEISBUTADISH

Remember how much you loved last week's One-Pot Mexican Quinoa Chowder? It's time to make room for a new favorite in your routine: this Slow Cooker Sweet Potato Chili from Jen's book, Diet Right for Your Personality Type. You can make it with meat or veg-friendly, and it takes super-minimal prep. (Literally just chopping and tossing everything in the slow cooker and chowing down later—that's the magic of a slow cooker.)

Have a great slow cooker recipe to share? Loved Jen's? Post on social and in the Goal Crushers Facebook Page with the hashtag #ShapeGoal40. 

 

Day 23: Find Your Buddy

 

Shop the look here:  ProTech Tank, S Legging, ProTech Legging

First up: Do you have a workout buddy? If not, it's about time we find you one. For one, read up on how to choose the best workout buddy. Next, check in with the Goal Crushers Facebook group; there's a whole crew of like-minded people ready to help keep you accountable for crushing this challenge—and your goals. (Think you're better off alone? Here are eight reasons your workout will benefit from a friend.)

Next, grab a tried-and-true mood booster to help get you through the day. 

Mood Boosters

  • Thank-yous: Write three thank-you letters to people who have helped you so far during this challenge. (Yes, handwritten!)
  • Pick a non-food treat: Enjoy a cup of tea, a hot bath, reading something non-educational for 30 minutes. 
  • Plan a happy hour: Sometimes all it takes is an hour with your BFFs and a quality cocktail (or mocktail!) to turn the day around.

  

Day 24: #OneThingClub

PHOTO: BBERNARD // SHUTTERSTOCK 

What exactly is the #OneThingClub? "I want you to pick one thing that motivates you," says Jen. "Right now, you're motivated to hit your goal. But I want to layer in the big picture. What is going to keep you motivated after this challenge?" (FYI, there's legit science behind motivation and how to increase it. Read up, and your goal will be better off because of it.) 

Give it some thought, and post about it in the Goal Crushers Facebook Group or on social with the hashtag #ShapeGoal40. 

What is the ONE THING...
...that's going to get you to put on those gym clothes and work out?
...that keeps you focused on your goals?
...that will keep you planning your food?
...that will help you prioritize your goals in the face of everything life throws at you?

  

Day 25: Take a Load Off

PHOTO: PETRUNJELA // SHUTTERSTOCK

We've been loading you up with kickass workouts and healthy lifestyle to-dos—but don't forget that a sustainable health and fitness routine includes plenty of rest too. Take a rest day every once in a while, and go with your gut if something feels off. (Seriously—your brain needs that rest day, not just your body.)

And why not make it a Friday? #Treatyoself to some TGIFF time with your support squad, either kick back (you know how to do that from Day 11) or head out (Day 4) while keeping your health in mind, but don't be afraid to let loose a little. Remember: We're building a lifestyle.

Your Rest & Recovery Guide

  

Day 26: Project Discovery Kitchen Workout

PHOTO: G-STOCKSTUDIO // SHUTTERSTOCK

Today's Project Discovery "workout" has nothing to do with working up a sweat—well, unless you stand too close to the stove.

"The kitchen is often even scarier than the gym!" says Jen. "Today, I'm assigning you a kitchen workout: I want you to attempt a recipe that you've never made but have always wanted to try and just go for it!" Make it for yourself, your roomie, your family, or company—doesn't matter. All that matters is that you challenge yourself the same way you've been challenging yourself in the gym.

"For instance, I've never roasted a chicken before," says Jen. "I'm always terrified it's going to be raw or overcooked and either way taste terrible, so I've never attempted it. That's what I'm going to tackle today and, worst case scenario, it sucks, and I'll have some cheese and crackers on standby."

Don't forget to show off your hard work in the Goal Crushers Facebook group or on social with #ShapeGoal40.

 

Day 27: Foil Food

 

PHOTO: ELENA VESELOVA // SHUTTERSTOCK

Whipping up healthy meals when you're tired and out of time? UGH. "I'm always rushing home, then when I get there, I'm overwhelmed thinking about what to cook," says Jen. "I end up snacking on random things and then filling up on small bites of random cabinet items with the fridge wide open, never really eating a real meal, and then crave sweets all night." 

The solution: foil meals.

Grab a big piece of aluminum foil and a baking pan and preheat your oven to 400°F. Throw a piece of fish, a chicken breast, or a turkey breast on the foil. Add vegetables, a little bit of olive oil, salt, pepper, garlic, and any other seasonings you prefer. Wrap it all up and bake for 15 to 20 minutes or until done. (Want specific recipes? We have a whole list of foil packet dinner ideas right here.)

 

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