21-Day Jumpstart Challenge: Learn Healthy Habits That Stick

Written by
8fit Team @ 8fit
Fitness Female Sabrina Living-Room Table Push-Up
Written by
8fit Team @ 8fit
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It’s time for another 21-day #8fitChallenge! Beginning January 7, 2019, you’ll have the chance to participate on Instagram to win one year of 8fit Pro for you and a friend. To be eligible to win, all you need to do is follow along and post to Instagram daily, tagging #8fitChallenge in every caption. Post once per day for all 21-days and you’ll be entered into the drawing to win.

To help you along your journey, we created a guide with space for journaling. You’ll also be reminded of the daily task every day in our Instagram stories. We highly suggest that you download the 8fit app and print this guide. Those two tools will help you succeed in developing healthy habits that stick all year long. Plus, we always feel like putting pen to paper really helps hold us extra accountable.

To stay motivated during the challenge, we recommend following the #8fitChallenge hashtag and cheering on your fellow participants. The 8fit community is a great place to make friends and find inspiration.

Our hope for you: By the end of the challenge, we hope that you develop new, healthy habits that’ll stick and that you feel like a part of the amazing, empowering community of 8fitters. Remember, it’s not always easy; we all have our unique challenges and face different challenges. Be patient with yourself, be kind to your body, and know that you should be proud just for taking this challenge on in the first place.

21-Day Jumpstart Challenge

This challenge isn’t just for New Years. Whenever you feel like you’re in a rut, give this challenge ago. It’s like pressing the reset button! You can expect a variety of fitness, nutrition and mindfulness tasks for a well-rounded wellness challenge. Here’s the outline:

Day 0: Before we start, let’s answer an important question: Why are you doing this challenge? Post a photo explaining your “why” on Instagram.

Day 1: Let’s keep things simple on Day 1 and just move. Post a picture of how you’re getting active today.

Day 2: Tuesdays are for squats. Set a timer for 1 minute and see how many squats you can do with Proper form ! Post video or photo proof.

Day 3: Do an 8fit HIIT workout (or two!) and then see how long you can hold a plank! Post a photo of your workout, stopwatch or a plank selfie.

Day 4: Fitness isn’t the only piece of the wellness puzzle. It’s time to focus on nutrition. Post a photo of your healthy breakfast.

Day 5: Push-up challenge! Set a timer for 1 minute and do as many push-ups as you can and without dropping your knees. If you’re new to working out, you can do these with proper form hands at chest, waist or knee height.

Day 6: Do you eat any packaged foods? Read the food label and check to see if it’s as healthy as you thought it was. Look for sugar or unrecognizable ingredients. Share your findings!

Day 7: Walk more today by parking far away, taking the stairs when you would usually take the elevator, or getting off the bus one stop early. Post proof!

Day 8: Motivation Monday! Post your favorite motivational quote or phase. Tag #8fitChallenge and check what fellow 8ffiters posted.

Day 9: Squat time! Set a timer for 1 minute and see how many squats you can do with proper form! Did you beat last week’s record?

Day 10: Do an 8fit HIIT workout (or two!) and then see how long you can hold a plank! Post a photo of your workout, stopwatch or a plank selfie.

Day 11: Meals with a combination of protein, healthy fats, and whole grain carbs are a great way to fill up without an afternoon crash. Post a photo of your healthy lunch!

Day 12: Push-up challenge! Set a timer for 1 minute and do as many push-ups as you can with proper form and without dropping your knees. If you’re new to working out, you can do these from chest, waist or knee height.

Day 13: Juices and sodas often have high sugar and calorie counts. Replace those beverages with good ole water and share a photo.

Day 14: Go for a walk or bike ride today. If it’s raining or snowy outside, do a cardio workout inside. Share a photo!

Day 15: Monday is a great day to set an intention. What’s your goal this week?

Day 16: It’s Tuesday which means…squats! Set a timer for 1 minute and see how many squats you can do with proper form! Did you set a new record?

Day 17: Do an 8fit HIIT workout (or two!) and then see how long you can hold a plank! Post a photo of your workout, stopwatch or a plank selfie.

Day 18: This week we’re focussing on dinner. Post a photo of your healthy meal. (Bonus points if it’s an #8fitRecipe!)

Day 19: Push-up challenge! Set a timer for 1 minute and do as many push-ups as you can with proper form and without dropping your knees. If you’re new to working out, you can do these from chest, waist or knee height.

Day 20: What’s your least favorite exercise? Do it in a Tabata! That means 20 seconds of work and 10 seconds of rest repeated eight times total. How was it? Post on Instagram.

Day 21: It’s the final day of the challenge which means… time for reflection! How do you feel?!

Interested in trying another 21-day challenge? Give our sugar detox a go and share your journey on Instagram. For more challenges, follow us on Instagram and make sure you sign up for 8fit to make workout and meal tracking easy.

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