New year, new you? Join the challenge: #barahabit22 – new challenge every Monday for 12 weeks and weekly winners!
We repeat the success from last year and are back with new challenges! You did so well at last year's Challenge, so we have decided to extend the challenge from 4 to 12 weeks!
We made the challenge #barahabit22 to help you on the way to making the most out of the new year, being inspired, motivated, creating new, healthy habits, doing something good for others and feeling better about yourself! And who knows, maybe you will inspire someone along the way!
Let's make the best out of this year, and the journey starts with YOU!
For 12 weeks, starting with week 1, Monday 3 January 2022, we’ll give you a new challenge. There will be one weekly winner for 12 weeks and one winner at the end of the 12-week challenge. This lucky winner will get the main prize of 5000 NOK / € 500 to shop at BARA Sportswear.
The #barahabit22 challenges will be posted on Instagram and Facebook (BARA Community). Follow us to make sure you don't miss the challenges!
How to join the challenge?
Joining is simple – you just have to participate! At each week's challenge, upload a photo or video of yourself on either Facebook, BARA Community (FB group) or Instagram, and tell us how the challenge went. Remember to use the hashtag #barahabit22 on social media when you participate in a weekly challenge (so we can find your post).
At the end of each week, we’ll draw a winner of a gift card (value 400 NOK / € 40), who has participated in the weekly challenge by using #barahabit22 on social media (11 winners in total).
When the 12 weeks are over, we’ll draw one winner who gets the main prize of 5000 NOK / € 500 to shop for at BARA Sportswear.
Week 1 (January 3, 2022): “BARA goals”
Your task: Write a top 5 list of what you want to achieve this year.
If you have more than 5 goals, you can make the list longer. The list will help you stay focused, even when things get tough. Have the list easily accessible in the house so you can look at it when you need it, for example on the refrigerator, bedside table, or mirror. Tip: Your goals should be measurable (see examples below).
Example of 5 goals:
- Say something nice to myself in the mirror every morning
- Be able to run 5 km
- Set a new, personal record on [insert your exercise]
- Go to bed at 10:00 pm every day
To be able to do 10 push-ups
When you have finished your list you can share your goals on social media by using #barahabit22 as a hashtag and #baragoals. Maybe you’ll inspire your followers to write their own list?
Week 2 (January 10, 2022): "Stairs only"
Your task: This week, elevators or escalators are not allowed. Your task is to walk, jog or run up all the stairs you come across in your everyday life.
Choosing stairs over an elevator, or escalator, may sound like a simple and doable task, but when you are in a hurry and may have to go far, it can still be challenging. This exercise should remind you that it’s the small things in life that together can make the big differences. Choosing an active lifestyle often starts in the small - and this week it starts with the first step!
If you have no stairs nearby, you can choose to use a stair machine (many gyms have these), or go upstairs at home for 5 min. a day.
Upload a photo or video of yourself on social media as you climb stairs using the hashtags #barahabit22 and #stairsonly. Maybe you’ll inspire your followers to go up the stairs too!
Week 3 (January 17, 2022): “Something New”
Your task: Learn something completely new! What you choose to learn is entirely up to you, but maybe it might be an idea to teach a new exercise, which you can master?
Learning something new is not only great for self-esteem but also for the brain. By learning something new, you force the brain to create new brain pathways - feel free to call it "brain exercise". Is there something you’ve always wanted to learn that you haven't started with? This is your go signal because this week you’ll learn something new!
Suggestions for something new you can learn:
- How to write a speech
- Jump rope with tricks
- A dance routine
- To draw
Upload a picture or video of yourself on social media while doing your new activity. Use the hashtags # barahabit22 and #somethingnew.. Maybe you'll inspire your followers to learn something new as well?
Week 4 (January 24, 2022): “30 a Day”
Your task: Be active every day for at least 30 minutes. The activity is up to you!
To kickstart your active goals for 2022, we want to challenge you to be active every day for a week! Run, go for a walk, do yoga, strength training, vacuum, dance, lift weights, do CrossFit, kickboxing ... the choice is yours! Being active can be so much, and you don’t have to push yourself to the limit every time to take advantage of an active lifestyle.
Upload a photo or video of yourself on social media and tell us what you did to stay active this week. Use #barahabit22 as a hashtag and #30aday. Maybe you’ll inspire your followers to be active too?
Week 5 (January 31, 2022): “For the community”
Your task: Do something nice for others!
2020 and 2021 have been difficult for many of us. Closed gyms, no hugging, local shops without customers – it has been hard! We, therefore, want you to take a little extra care of or help someone else this week. It costs so little, but can mean so much!
To do something good for others, you can, for example:
- Help someone to do their groceries. Maybe they’re unable to do it themselves because of health issues/covid restrictions etc.
- Write a nice letter to someone you haven’t talked to in a long time.
- Surprise someone with a small gift by the door (if there are covid restrictions where you are and can’t hand it over in person). It could be something you’ve baked, a nice note, flowers or maybe the person's favourite candy?
- Invite someone you love on an online Netflix date! Decide which movie you want to watch and start the Netflix movie at the same time. Have your friend on the phone next to you, or call each other on the computer, pop some popcorn and enjoy yourselves!
Upload a photo or video of yourself on social media and tell us what you did to make someone’s day a little better this week. Use #barahabit22 and # 4thecommunity as hashtags. Maybe you’ll inspire your followers to do the same?
Week 6 (February 7, 2022): "Push up time"
Your task: Take push-ups every day for 1 week.
If you haven't done any pushups before, this week's going to be tough. We’re not going to lie. But, towards the end of the week, you'll be amazed by your strength, because you ARE strong! This week, you should do push-ups every day, either on your knees, against the wall (for beginners) or regular ones. Start the first day by taking as many as you possibly can, and aim to take the same number, or one more, each day until the end of the week.
Upload a photo or video of yourself on social media and tell us how this week's challenge went. Use #barahabit22 and #pushuptime as hashtags. Maybe you’ll inspire your followers to do push-ups as well?
Week 7 (February 14, 2022): "Home & strong"
Your task: Do BARA-Henriette’s 10 min. home workout every day for a week!
Not everyone is fortunate enough to have open gyms due to the global pandemic. That’s why we wanted to make a workout program you can do from home – and it only takes 10 minutes! You don’t need any equipment for this exercise program – only yourself, a bottle of water, your workout clothes and 10 minutes to spare.
Upload a photo or video of yourself on social media and tell us about how it was to do this 10-minute workout program from home. Use #barahabit22 and #homestrong as hashtags. Maybe you’ll inspire your followers to do the same?
Week 8 (February 21, 2022): "Trash hero"
Your task: Pick garbage while going for a walk.
Nature is one of BARA's biggest sources of inspiration. A clean ocean and nature is, therefore, something we are very passionate about. We must take care of our planet. Garbage in nature and the sea is some of the biggest challenges of our time. That’s why we want you to bring a garbage bag this week when you are out walking/running, whether it’s in the woods, along the road or by the sea. Just by picking up trash on a 30-minute walk, you can make a huge difference!
- Ask if a friend wants to join. Maybe it's even more fun if it's turned into a competition? Which of you manages to pick the most?
- Wear disposable gloves/gloves when picking up rubbish
Upload a photo/video of yourself on social media and tell us how much garbage you managed to pick this week. Remember to use the hashtags #barahabit22 and #trashhero. Maybe you’ll inspire your followers to pick some trash too?
Week 9 (February 28, 2022): “The Plank”
Your task: Do the plank every day for 1 week!
Doing the plank is both a physical and mental test. If you practice doing the plank every day, you’ll see results in a short matter of time! In addition, this exercise is very good for core muscles. Depending on your fitness level, you should adjust the plank exercise accordingly.
Beginner level? Start with the plank on your knees. When you manage to stand like this for a minute, move on to standing on your toes.
Experienced? Try putting an exercise mat/yoga mat under your hands and/or something else that creates an imbalance. This will make the exercise extra challenging.
The goal? Increase your starting point from day 1 to the last day of the week. For example: If you manage to do the plank for 1 minute the first day, the goal is to manage 2 minutes at the end of the week.
- Remember to breathe! If you hold your breath, it becomes more difficult! Your muscles need oxygen.
Upload a photo/video of yourself on social media and tell us how it was to do the plank for one week. Was it hard? Easy-peasy? Remember to use the hashtags #barahabit22 and #theplank. Maybe you’ll inspire your followers to do the plank too?
Week 10 (March 7, 2022): “A stretch”
Your task: exercises Do mobility exercises every day for 1 week!
Do you have trouble touching your toes? You’re not alone. Many of us have jobs where we sit most of the day and hence struggle with our mobility. We want to do something about this! Just by doing some good stretches for 5 min. a day you’ll quickly get results – and feel the difference.
You can make the challenge easy, either by focusing on better mobility on one exercise or doing a longer program that focuses on the whole body. This is entirely up to you!
A simple stretching exercise: Stand upright with your back straight. Breathe in and out slowly, and begin to move your upper body down with your hands first. The goal is to hit the ground with a flat hand, while the legs are straight, at the week.
Find a mobility program that suits your flexibility level. Some are already very flexible, while others need a beginner's program.
Upload a photo/video of yourself on social media and tell us about what it was like to do mobility exercises. Was it painful? Relaxing? Remember to use the hashtags #barahabit22 and #astretch. Maybe you’ll inspire your followers too?
Week 11 (March 14, 2022): “Squat week”
Your task: Do 1000 squats in 1 week!
1000 squats in 1 week? That sounds scary, or? It may sound scary, but it’s very doable!. By dividing the number of squats for each day, you’ll succeed. And soon you’re done with the 12 week challenges. That’s why we know you’ll nail this too!
You can either do 142 squats per day for 7 days = 1000 squats
Or divide it as you like, until the total is 1000.
Upload a photo/video of yourself on social media and tell us about what it was like to do 1000 squats in one week. Remember to use the hashtags #barahabit22 and #squatweek. Maybe you’ll inspire your followers to do squats too?
Week 12 (March 21, 2022): “New habits”
Your task: Reflect on the last 12 weeks that have passed. What challenges did you enjoy? What challenges were difficult? Which challenges do you want to keep doing in the future? Write a short text, or a list, and share it with us on social media.
Pat yourself on the shoulder. You have now completed 11 of a total of 12 weeks of challenges. You have accomplished a lot in the past few weeks, and that’s something we want you to reflect upon. 12 weeks of hard work says something about your mental capacity. How STRONG you are! Because it's not just about heavy lifting, doing the most repetitions, or running the longest. A lot of that strength also lies in your head. In the mental capacity. And you have just accomplished that – be proud of it!
Upload a photo/video of yourself on social media and tell us about what it has been like to be part of these 12 weeks of challenges, and what you want to take with you. Remember to use the hashtags #barahabit22 and #newhabits. Maybe you’ll inspire your followers to join next year's challenges?
The #barahabit22 Challenge Contest Rules:
- The content you share to enter the contest must include the hashtag #barahabit22 on social media (otherwise we will not find your post).
- Must be over 18 years+ and have an open profile (otherwise we can not contact you).
- Acceptable social media platforms: Instagram, Facebook, Snapchat or Pinterest (remember to use the hashtag #barahabit22).
- Must participate in at least 8 of the 12 weekly challenges to be eligible for the main prize of €500.
- Must follow us on min.1 of these platforms: Instagram, Facebook, Snapchat or Pinterest (we’ll check!).