A new item has been added to you cart.

The Ultimate 40-Day Plan to Crush Any Goal, Featuring Jen Widerstrom

The Ultimate 40-Day Plan to Crush Any Goal, Featuring Jen Widerstrom

Make 2018 the year your resolutions LAST. This six-week challenge gives you the tools you need to crush every goal on your list. 


Gone are the days of giving up on your resolution. Whether you want to run a race, lose weight, get more sleep, have more energy, or up your cooking game, we're here with the ultimate guide to help you *finally* accomplish those goals. Our secret weapon: Jen Widerstrom, all-star trainer from The Biggest Loser, author of Diet Right for Your Personality Type, and the face of our very own Shape Activewear line. She helped create this goal-crushing challenge, so you can tackle every obstacle and create healthy habits that last a lifetime (but that won't feel like a pain in the butt to build).


Day 1

Let's start with your why. "Getting to the bottom of your why will reveal a goal that's immediate and true to you," says Jen. Why are you taking on this challenge? What makes it important to you? What will keep your health important to you going forward? "The answer to these questions will fuel your success as much as any trainer could—even me!"

Think on it, write it down, then tune in at 12 p.m. EST to chat about your goals live with Jen on the Shape Facebook page.

That's not your only task today. Take a 10-minute fit test so you can learn your current fitness level and see how far you can progress in the next 40 days.

How it works: You have 1 minute to do as many reps as possible (AMRAP) of each exercise. Keep track of how many reps you get for each round. Then for the final round, you have 4 minutes to walk, bike, run, or row for distance. That means go as far as you can and keep track of how far you went. At the end of the challenge, your goal is to beat your scores for every exercise. (Yes, that means write them all down, and don't lose them!)

Crush-Your-Goals Challenge Fit Test

  • 1 min squat
  • 1 min REST
  • 1 min push-up
  • 1 min REST
  • 1 min sit-up
  • 1 min REST
  • 4 min cardio for distance


Day 2: Make It Real


1. Write down your goal. Really—with a pen and paper. Talk to your friends and family about it. Even post it on social. This way, you have support everywhere you turn rather than excuses to hide behind, says Jen. 

2. Buy a reusable water bottle. "Identify how much water you're consuming," says Jen. "As I help increase your water intake, you'll end up going through a lot of bottles! That translates to about 2,000 water bottles per year! Let's be awesome and help the planet as we hydrate, yeah?" Drinking water encourages better digestion and blood flow, improves skin tone and texture, and keeps your body from hoarding fat, says Jen. How? One of water's main responsibilities is to regulate your body temperature. When you're short on water, your body will hold on to extra fat so it can regulate your temperature that way. Remember: Your body is smart and will do whatever it takes to get the very big job of body homeostasis done, she says. 

3. Mood boosters: Every Wednesday, you'll get a few mood boosters to try. These little to-dos are proof that you can sneak healthy, feel-good moments into your day no matter what. (Try one or all three!) 

  • Mini "DO YOUs": Making your favorite tea, organizing your purse, cleaning your makeup brushes, etc.
  • Evening gratitude recap: What are you thankful for today?
  • Learn something new: Little things count too, like learning a new word (in English, or even a foreign language). It doesn't matter if it's totally useless. If it makes you happy, then do it!


Day 3: Create a Rest Nest


Not all important parts of your health and fitness routine happen in the gym or kitchen. Today's focus? Your bedroom.

Sleep is the most important thing for your health (yes, even more than eating healthy and exercising). Sleep is crucial for your body to handle stress and emotions and to repair your muscles post-workout. But you don't get a great night's sleep just by lying down.

Prime your room so it's the perfect place to make that happen: "I need you to walk into that room and know that the chaos of your day is left at the door," says Jen. Bonus: Grab some of her favorite rest nest picks:


Day 4: Party Smart


Living a healthy lifestyle doesn't mean having zero fun. But making smart choices when you go out can make it easier to get back on track. (When's the last time you made smart food choices while hungover? Never? Same.) Tonight, enjoy your Friyay celebrations with Jen's tips so you can't still have a fun-as-hell time without going totally off the rails.

1. Don't go out starving. "Whether it's to dinner and/or drinks, you need a little something in your belly to make sure that your head will be driving the bus, not your stomach," says Jen. "It's just too easy to end up facedown in the bread basket and ordering a heavier entrée (which will make you puffy and sleepy) or cocktailing too fast and ending your night early (because you need to go home to prepare for the massive hangover you're about to have)." Her go-to pre-party snacks: a serving of nuts, an almond milk protein shake with some kale blended in, or a bunch of raw spinach wrapped into a medium tortilla with a little bit of melted cheese and chili flakes.

2. Alternate between drinks and waters. A 1:1 ratio is ideal, says Jen. Not only is this good for hydration and digestion, but for pacing yourself. 

3. Don't be afraid of a late-night snack. Yes, seriously. When you get home at night, have a mini meal. Your body will be long overdue for calories, so eating will fire up your metabolism and help you break down all the sugar and carbohydrates from the evening (versus just storing them as fat). A Jen-approved solution: eggs, made any way you like 'em!


Day 5: Stock Your Fridge

Desperately want to start your diet fresh now that the holidays are just about over? Lucky for you, we have a 30-Day Clean-ish Eating Challenge that makes your healthy food prep, shopping, and meal planning insanely easy. Don't want to commit to a full plan? Jen shared her go-to grocery list, which serves as a perfect starting point for healthy eating at home. Take this with you to the store today and stock up. "Here's what I need in your house so I know that if ever you get stuck, you have something healthy to reach for," she says.

Jen's Go-to Grocery List

  • Cucumbers
  • Apples
  • Cut pineapple or grapes (wash and freeze for a sweet treat)
  • Hummus
  • 1 dozen eggs (hard-boil 6)
  • 1 head of romaine lettuce
  • 1 pack of your favorite sliced cheese ("If a little cheese helps you get your protein and veggies down, I'm all for it.")
  • 2 bags of vegetables (brussels sprouts, broccoli, cauliflower, spinach, carrots, etc.)
  • 4 small- to medium-size sweet potatoes
  • Nuts! Almonds, cashews, walnuts, pistachios
  • Cooked and sliced chicken breasts

Day 6: Reflect

Happy New Year's Eve!!! We often think of this time of year as the opportunity for a new beginning—but don't let that distract you from the fact that it's also an ending. Take some time today to reflect and meditate on the year you've had, and focus on what you need for the new year.

"Be self-aware and begin to consider yourself and your passion for life as your greatest assets," says Jen. "Then raise your glass at New Year's and toast a farewell to the headspace that was holding you back!"

Tonight also kicks off (arguably) the best part of the challenge: a weekly Wine & Whine sesh with Jen on Facebook Live. Tune in to the Shape Facebook page every Sunday at 6 p.m. EST to talk through your goals, excitement, fears, wins, and struggles. We're all in this together. 

Even if you can't make it to Wine & Whine, take five minutes to reflect on your goal and prepare for the week ahead with these "Dear Me" journaling questions: 

  • What's one health or fitness thing you accomplished this year?
  • Do you feel prepared to tackle your goal? If not, what's the one thing you need to feel ready?
  • What obstacles do you anticipate? How will you handle them?

Share this story: