What’s a new year without a fresh commitment to your health and fitness? Feel great and stay on track with our Fly Girl 21 Day Challenge – a 3-week commitment to smash our fitness goals together. Taking place from 1-21 January, you can either:
- Run or walk at least 30 minutes day
- Work out at home at least 30 minutes a day
- Cycling for at least 30 minutes a day
- Skip daily (200 reps)
- A combination of all 4!
The challenge is also a chance to stay on top of your water intake – so we’ll be aiming to drink a minimum of two litres of water a day (we can do it!)
To stay healthy, the NHS recommends that adults aged 19 to 64 should be active daily, so committing to an activity for 21 days could help you kickstart or maintain a fitness lifestyle. Up for the challenge? Here’s how to get involved:
1. Let the world know
Accountability is everything! Share the pledge badge on your social media, use the hashtag #flygirl21daychallenge and tag a friend who might be game.
2. Plan what you’ll do for the 21 Day Challenge
There are loads of ways to stay active in January. We’re fans of:
The Nike Training Club app – tons of free workouts for all abilities
FitOn app – a brilliant selection of workouts, with the loveliest trainers
The Peloton app – no bike or treadmill needed, Free for 30 days
ClassPass – strong selection of live streamed workouts, from some of the best studios in London and beyond
3. Prepare to commit each day
For every day of the challenge, leave your kit out the night before so you’re ready the following day to take care of business! Also, decide if you’ll do the workout in the morning or the evening (or even your lunch break). Using a water reminder app will make it easier to stick to your daily water goal: download one of the free ones on iTunes or Google Play store.
4. Get that evidence shot
After each daily activity, share a picture on social media using the hashtag #flygirl21daychallenge so we can cheer you along the way.
You got this girl! See you on New Year’s Day for the Fly Girl 21 Day Challenge!
What if I can’t start 1st January?
We love starting our challenges together, but if you begin a day later or the next week, the key is to commit to 21 days.
Can I mix up the workouts?
Absolutely. It’s 21 days of activity, low or high impact (but stay safe and listen to your body).
What if I forget to work out?
Set yourself reminders on your phone in advance so you don’t forget.
What if I get injured?
You should only do activities that you’re capable of doing or have done before. Make sure you stretch beforehand and avoid over exerting yourself. This is only about 21 days of movement, so respect your limits.