The Fly Girl 30 Day Challenge is a virtual commitment to improving your health and fitness for 30 days between 1-31 January. This could be:
- Running or walking at least 5k or 30 minutes day;
- Working out at the gym, at home or a fitness studio at least 30 minutes a day;
- Cycling for at least 30 minutes a day or;
- Swimming at least 30 minutes a day…
PLUS (*and this is completely optional*)!
- Improving your water intake by drinking more! (There are currently debates around the 6-8 glasses of water myth – but it’s a good start. And here’s how to know how much water you should drink).
- Cutting out refined sugar for 30 days (trust us, it’s worth it!)
To stay healthy, the NHS recommends that adults aged 19 to 64 should be active daily, so committing to a daily activity for 30 days and improving your diet could be just the thing to kickstart a new lifestyle of fitness.
So, you 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 #flygirl30daychallenge and tag a friend who might be game.
2. Decide what activities you’ll do for the 30 Day Challenge
If you don’t fancy running or walking daily, there are so many other ways to stay active. Join a gym, download a fitness app for free workouts or you might even want to try out ClassPass for a month for free. And of course, there’s the fortnightly Fly Girl runs (and our runs this month are 5th, 19th and 26th January). 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 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 during your lunch break).
4. Get that evidence shot
After each daily activity, share a picture on social media using the hashtag #flygirl30daychallenge.
Let’s get it! See you on 1 January for the Fly Girl 30 Day Challenge!
What if I can’t start 1 January?
Ideally, it’d be great if we can start together, but the point of the challenge is working out 30 days consecutively – 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).
I’m not on social media so I can’t do the evidence shot.
Don’t worry – just document your progress (and email email@example.com to let us know how you’re getting on! Remember, it’s all about accountability so we’re in this together).
What if I forget to workout?
Set yourself reminders on your phone in advance so you don’t forget 😉
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?
The 14 Day Challenge will be in March.