Beachbody - Start Losing With Jen Widerstrom -

Overhead press, bent-over rows, triceps kickbacks, bicep curls + 2 min motivational speech from Jen.

(stretching encouraged) 🧠 The Jen Widerstrom Mindset Tools These are what make the program interesting – not just exercises. 1. The “3-Pound Muscle” Rule Your brain weighs ~3 lbs. Train it first. Each morning, Jen asks: “What’s the one action today that will make me proud at 9 PM?” 2. The 5-Minute Rule Don’t feel like working out? Put on your shoes and commit to 5 minutes. After 5 min, you can stop – but 99% of people keep going. 3. “Don’t Should on Yourself” Replace “I should have eaten better” with “Next meal, I’ll add protein first.” Guilt kills consistency. 4. Trash Bag Therapy Jen has you write down your excuses on paper (“too tired,” “no time,” “I’ll start Monday”) and literally throw them in a trash bag. Symbolic but weirdly effective. 📈 How to Track Progress (No Scale Obsession) Jen wants you to measure behavior wins , not just pounds: Beachbody - Start Losing with Jen Widerstrom

Squat pulses, reverse lunges, glute bridges, calf raises. The “3-Pound Muscle” Rule Your brain weighs ~3 lbs

Repeat any workout or do a 20-min outdoor activity. The 5-Minute Rule Don’t feel like working out

15-min walk + foam rolling (or just stretch while watching TV).

Weigh yourself on Day 1 and Day 21 only. In between, use and energy levels . ⚠️ Common Mistakes (And Jen’s Fixes) | Mistake | Fix | |---------|-----| | Skipping rest days | “Recovery is part of the workout, not absence of it.” | | Eating too little | Add 1 extra yellow (carb) on workout days. | | Comparing to others | “Your only competition is the person you were yesterday.” | | Doing extra workouts | More is not better – consistent is better. | 🎯 The 21-Day Challenge Summary | Week | Focus | Jen’s Quote to Live By | |------|-------|------------------------| | 1 | Habit stacking | “Start so small you can’t say no.” | | 2 | Increasing intensity | “Comfort is a slow death.” | | 3 | Owning your choices | “Don’t let perfection be the enemy of done.” |