Mark the dawn of a new decade with the Fly Girl 30 Day Challenge

It only seems right to start a fresh year (and a new decade!) with a #flygirlchallenge, so….here we go! 

The #flygirl30daychallenge is simply a commitment to move your body and/or clean up your diet for 30 days in a row. Taking place from 1-30 January, this could be:

  • Running or walking for at least 30 minutes 
  • Doing a 30 minute workout (at home, the gym or a fitness studio)
  • Cycling or swimming for at least 30 minutes 
  • Committing to drinking at least 1.5-2litres of water a day 
  • Cutting down on sugar and the naughty stuff (aka cakes, sweets, chocolates and booze, etc)
  • A combination of all five!

To stay healthy, the NHS recommends that adults aged 19 to 64 should be active every day,  so committing to a daily activity for 30 days could be the start of a brilliant relationship with your fitness -and hopefully, a new healthy lifestyle.

So, are you up to 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 #flygirl30daychallenge and tag a friend or two who might be game.

For Instagram / Twitter / Facebook
For Instagram Stories

2. Plan what you’ll do for the 30 Day Challenge

Plan your activities, so you don’t get bored! A rule of thumb is that you shouldn’t do back-to-back high intensity workouts; you’ll simply burn out girl! If you’re starting out on your fitness journey, aim to K.I.S.S. (Keep It Simple Sister). Walking is the gift that gives (and even more so with a litre of water in your hand). Otherwise aim for no more than 2-3 high intensity sessions each week.  

For workout ideas, download the Nike Training Club app for free workouts, try out  ClassPass or join a gym. Whatever you do, just decide beforehand so you know what you plan to do each day (and make a note of it in your diary!).

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).

4. Get that evidence shot

After each daily activity, share a picture on social media using the hashtag #flygirl30daychallenge.  Otherwise, it’s kind of hard to keep you accountable if we don’t know what you’re up to – plus, it gives you the opportunity to inspire others (remember, we’re all in this together!)

You got this girl!  See you on 1st January for the Fly Girl 30 Day Challenge!

FAQs

What if I can’t start 1st January? 

Ideally, it’d be great if we can start together, but the point of the challenge is working out  or amending your diet for 30 days in a row – so even if you start a day later or the next week, the key is to commit to 30 days.

Can I mix up the workouts? 

Absolutely. It’s 30 days of activity, low or high impact (but stay safe and listen to your body).

What if I forget to workout? 

Set yourself reminders on your phone in advance so you don’t forget – or just add an extra day to the challenge  😉

What if I get injured? 

You should do activities that you’re capable of doing or have done before (so at the very least, walking! 😉

When’s the next challenge after this one? 

March 2020!

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