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THE #BARAHABIT21 CHALLENGE
Posted 07 Jan 2021
New year, new you? Join the The #barahabit21 Challenge – new challenge every Monday for 4 weeks and weekly winners!
We have created The #barahabit21 Challenge to help you on your path to make the best out of the new year, to be inspired, motivated, creating new, healthy habits, doing something good for others and to feel better with yourself!
Let’s make the best out of this year, and the journey starts with YOU!
“Every day the clock resets. Your wins don't matter. Your failures don't matter. Don't stress on what was, fight for what could be.“
– Sean Higgins
For 4 weeks, starting on week 2, monday 11. January 2021, we’ll give you a new challenge. We’ll draw a weekly winner and one winner at the end of the 4 weeks challenge.
The #barahabit21 Challenges will be posted on Instagram, Facebook, Snapchat and Pinterest. Follow us to make sure you don’t miss it!
How to enter the challenge?
Use the hashtag #barahabit21 on social media whenever you’re participating in a weekly challenge.
- At the end of every week (monday morning), we’ll draw one winner of a gift card (value kr581.00) , who has entered the weekly challenge by using #barahabit21 in social media.
- When the 4 weeks are up, we’ll draw one winner that gets the grand prize of kr2,322.00 to shop at BARA Sportswear.
"You build on failure. You use it as a stepping stone. Close the door on the past. You don't try to forget the mistakes, but you don't dwell on it. You don't let it have any of your energy, or any of your time, or any of your space.”
– Johnny Cash
Week 1 (11. January 2021): “Eyes on the Prize”
Your task: Write a top 5 list of what you want to accomplish this year.
If you have more than 5 goals, you can make the list longer. The list will help you to keep on track, even when times get tough. Keep it visible in the house so you can look at it, e.g. on the fridge, your nightstand or the bathroom mirror. Tip: Your goals should be measurable (see examples below).
Example list of 5 goals:
- Say something nice to myself in the mirror every morning
- Be able to run a 5k
- Set a new personal record doing [insert exercise]
- Go to bed at 22:30 pm every day
- Being able to do 10 army push ups
"Success is not final; failure is not fatal: It is the courage to continue that counts."
– Winston S. Churchill
When you’re done with your list, share your goals in social media using the #barahabit21 hashtag and #eyesontheprize. Maybe you’ll inspire your followers to do the same?
Week 2 (18. January 2021): “5k a Day”
Your task: Walk, run or jog 5k a day (or 5000 steps) for a week.
Walking is a fantastic way to ease into training for a 5k. If you have a smart watch (fitness tracker) or a smartphone, it’s easy to keep track of your daily activity. Most fitness trackers advise walking 10,000 steps a day, but even starting out at around 5,000 steps will be great progress towards your goal – whether it’s better health, weight loss, or to run a 5k.
"Success is not final; failure is not fatal: It is the courage to continue that counts."
– Winston S. Churchill
Upload a picture of yourself in social media while being on one of your daily walks/runs using the #barahabit21 hashtag and #5kaday. Maybe you’ll inspire your followers to move too?
Week 3 (25. January 2021): “Local Hero”
Your task: Shop locally/show support to the small businesses in your local community or help someone.
2020 started out bad for many small business owners. 2021 will be as hard for many of them – if they’re still there. This week we challenge you to support your local community.
If you don’t have any local shops around you, are in lockdown or don’t want to use money, find another way to help out in your local community.
This can e.g. be:
- Shop locally (physical store or maybe they’re online?)
- Give one of your favorite local shops a shoutout on social media (e.g. your favorite coffee shop)
- Donate to someone that does something for others in your local community (e.g. animal shelters, local Red Cross, church etc.)
- Ask on Facebook or in groups if there is anyone in your local community that you can help. This can e.g. be grocery shopping (as many are elderly or in lockdown).
“No one has ever become poor by giving.”
― Anne Frank
Upload a picture of yourself in social media and tell us what you did for your local community this week and use the #barahabit21 hashtag and #localhero. Maybe you’ll inspire your followers to be a local hero too?
Week 4 (1. February 2021): “Active You”
Your task: Be active everyday for at least 20 min. The activity is up to you!
To kickstart your active goals of 2021, we want to challenge you to be active everyday for a week! Go for a run, for a walk, do yoga, strength training, vacuum, dance, horseback riding, weightlifting, 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 benefit from an active lifestyle.
“If it doesn’t challenge you, it won't change you.”
– Fred DeVito
Upload a picture of yourself in social media and tell us what you did for staying active this week and use the #barahabit21 hashtag and #activeyou. Maybe you’ll inspire your followers to be active as well?
The #barahabit21 Challenge Contest Rules:
- Must include the hashtag #barahabit21 on social media (or else we will not be able to find your post).
- Must be over 18 years+ and have an open profile (or else we won’t be able to contact you).
- Acceptable social media platforms: Instagram, Facebook, Snapchat or Pinterest (remember to use the #barahabit21 hashtag).
- Must enter at least 3 out of 4 weekly challenges to be in the draw for the grand prize.
- Must follow us on eiter: Instagram, Facebook, Snapchat or Pinterest (we’ll check!)
“30 a Day” Unlock Your Active Lifestyle: Join the #30aday Challenge!"
Your task: Be active every day for at least 30 minutes. The activity is up to you!
How to enter: Post a picture or video of yourself on social media each day of this journey and share your challenge with us. Share what activity you decided to do and why. Use the hashtag #barahabit24 and tell us if it was hard or not.
To kickstart your active goals for 2024, 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! This is also a perfect time to try something new. 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 #barahabit24 as a hashtag and #30aday. Maybe you’ll inspire your followers to be active too?
Week 7 : "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.
How to enter: Post a picture or video of yourself on social media each day of this journey and share your challenge with us. Share what activity you decided to do and why. Use the hashtag #barahabit24 and tell us if it was hard or not.
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 #barahabit24 and #stairsonly. Maybe you’ll inspire your followers to go up the stairs too!
Stretch & mobility exercises - Week 8
Your task: Do mobility exercises this week!
How to enter: Post a picture or video of yourself on social media each day of this journey and share your challenge with us. Share what activity you decided to do and why. Use the hashtag #barahabit24 and tell us if it was hard or not.
Struggling to touch your toes? You're not alone. Many of us spend hours seated at work, leading to mobility issues. But fear not, we've got the solution! With just 5 minutes of daily stretching, you'll see significant improvements and feel the difference.
Whether you prefer targeting specific exercises or opting for a comprehensive full-body program, the choice is yours!
Try this simple stretch: Stand tall with your back straight. Take slow, deep breaths as you slowly bend forward, reaching for the ground with your hands while keeping your legs straight.
Pro Tip:
Choose a mobility program tailored to your flexibility level. Whether you're already flexible or starting from scratch, there's a program for you.
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 #barahabit24 and #stretch. Maybe you’ll inspire your followers too?
Dynamic Desk Breaks - Week 9
Your task: Take dynamic breaks from your desk routine each day this week!
How to enter: Share a picture or video of your dynamic desk breaks on social media each day during this challenge. Discuss the specific exercises you incorporated and why. Use the hashtag #BaraHabit24 and let us know if it was refreshing or a bit challenging.
Escape the sedentary trap with Dynamic Desk Breaks! No need for special equipment – just a commitment to move and shake off that desk fatigue. Incorporate simple stretches, seated leg lifts, and shoulder rolls to keep your body active and your mind refreshed throughout the workday.
Pro Tip:
Tailor your dynamic desk breaks to your comfort level. Whether you're working from home or in an office, there's always room for movement.
Here's some inspiration for dynamic desk breaks:
- Seated Leg Lifts:
- Sit tall in your chair with your feet flat on the floor.
- Lift one leg at a time straight out in front of you.
- Hold for a few seconds and lower it back down.
- Repeat with the other leg.
- Aim for 10-15 reps on each leg.
- Desk Push-Ups:
- Stand facing your desk.
- Place your hands on the edge of the desk, shoulder-width apart.
- Step back, keeping your body in a straight line.
- Lower your chest towards the desk and push back up.
- Repeat for 10-15 reps.
- Shoulder Rolls:
- Sit or stand comfortably.
- Shrug your shoulders up towards your ears and then roll them back.
- Repeat this motion for 30 seconds, then switch to rolling forward.
- This helps release tension in your neck and shoulders.
- Plank Desk Walks:
- Start in a plank position with your hands on the desk and body in a straight line.
- Walk your hands out away from the desk and then back in.
- Maintain a strong plank position throughout.
- Repeat for 8-10 walks.
- Seated Torso Twist:
- Sit with your feet flat on the floor.
- Twist your torso to one side, using the back of your chair for support.
- Hold for 15-20 seconds, then switch to the other side.
- This helps improve spinal flexibility.
- March in Place:
- Stand up and march in place, lifting your knees towards your chest.
- Pump your arms as you march for an added cardio boost.
- Continue for 1-2 minutes to get your blood flowing.
- Seated Bicycle Crunches:
- Sit on the edge of your chair, leaning back slightly.
- Lift your legs off the ground and bring one knee towards your chest while twisting your torso to touch the opposite elbow.
- Repeat on the other side.
- Continue in a bicycle pedaling motion for 20 reps.
Share your dynamic desk breaks on social media using the #BaraHabit24 and #MoveAtWork hashtags. Did it reenergize your workday or add a spark to your routine? Encourage your colleagues to join in for a more active office environment!
Repeat Your Favorite Week - Week 10
Your task: Repeat you favorite challenge from BARA Habit 2024. The challenges to choose from are Squat Week, 10 000 Steps, Push-up Week, The Plank, 30 A Day, Stairs Only, Stretch & Mobility or Dynamic Desk Breaks. Read details above.
How to enter: Share a picture or video of you doing this weeks challenge on social media each day during this challenge. Discuss the specific exercises you incorporated and why. Use the hashtag #BaraHabit24 and let us know if why you liked this challenge!
Share here
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