What do I need to start the Healthy Habits 2024 Challenge?

Congratulations! You are are about to embark on an exciting 9-week fitness journey. In order to be prepared to participate in the challenge, there are a couple of things you should be equipped with before getting started.

1. A Sworkit Membership

First, you’ll need to be a Sworkit member. If you are not already a member, we invite you to join today. Your Sworkit membership unlocks access to hundreds of workouts, fitness plans, all Sworkit challenges and more.

Challenges are only available to members, so if you’d like to participate and you aren’t a subscriber, you can join Sworkit here!

If you’re currently in a free trial with Sworkit, you’ll be able to participate until your trial ends. To continue, you’ll need to become an official Sworkit member. We can’t wait to welcome you!

2. Exercise Equipment

Tone Your Body
We highly recommend having access to dumbbells, kettlebells, resistance loops, a chair, and a mat throughout this challenge.

Lose Weight
We highly recommend having access to dumbbells, resistance bands with handles, a chair, and a mat throughout this challenge.

Boost Energy
We highly recommend having access to a chair, and a mat throughout this challenge.

Sworkit Steps
We highly recommend having a wearable device that logs steps or a mobile device with this feature. However, activity can be manually logged in the Sworkit app without a device.

Dumbbells and kettlebells, anywhere from 5 to 25 pounds, depending on your strength, are great to have handy. Resistance loops in light, medium, and heavy depending on your strength. Resistance bands with handles, anywhere from 10, 20, and 30 pounds of resistance. A chair may be used to sit, step up on, or for balance. A mat is always nice to have for floor exercises.

We’ll remind you each week if workouts will require equipment. As always, you can preview which exercises are included in each workout so you can be prepared before getting started.

3. A Positive Attitude

There is absolutely power in positive thinking!

Your mood and outlook during these 9 weeks will play a big role in your success. Look at this as an opportunity to become happier and healthier. It’s a privilege to be able to move your body and we’ll be celebrating that throughout the challenge!

If you are looking for some additional support, or wanting to cheer others on, join the Sworkit Facebook Community.

Will there be dedicated workouts for the 8-week fitness challenge?

Yes! Our Sworkit Trainers have designed three 8-week programs with 5 workouts per week to progress you from beginner to more advanced workouts. It’s not required to follow these specific workouts and we encourage you to follow workouts that are best for your body and level of fitness.

If the 8-week programs aren’t for you, you can talk with our trainers one-on-one to help you find the right plan to follow.

You can find workout plans in your Sworkit app, in your 2023 Challenge Workbook, or in the following FAQ articles.

• Lose Weight
• Build Muscle
• Boost Energy

2023 Sworkit Fitness Challenge Workbook

The Best Me in 2023 Challenge Workbook is an additional resource to help you plan and stay accountable during the 8-week challenge. Download the 2023 Challenge Workbook here.

What is included in the Best Me in 2023 Fitness Challenge Workbook?

• Lose Weight 8-week workout calendar
• Build Muscle 8-week workout calendar
• Boost Energy 8-week workout calendar
• Sworkit Steps Overview
• Goal Tracker Worksheet
• Habit Tracker Worksheet
• And more tips to help you be successful

Complete the Pre-Challenge Survey to Win Prizes

In order to be eligible to win prizes during the Best Me in 2023 Challenge, you must complete the pre and post-challenge survey. You can complete the pre-challenge survey here. The post-challenge survey will be available to complete closer to the end of the 8-week challenge.

Join the Sworkit Community on Facebook

We highly encourage you to join the Sworkit Community on Facebook during the Best You in 2022 Challenge.

You can request to join the Sworkit Community on Facebook by following this link: https://www.facebook.com/groups/sworkit

Whether you need a pick-me-up or are feeling motivated and want to share, your posts are encouraged, appreciated, and can help make someone’s day. We’re all in this together. Accountability and support can get us through the tough days.

Throughout the 8 weeks of this challenge, we’ll be checking in regularly, posting the workouts for all three programs at the beginning of each week, and giving tips shared with us by our certified Sworkit trainers.

Don’t miss out! Make sure you join in on all of the community fun and find your people. And be sure to follow us on our other social channels as well:

Sworkit Community Facebook

Sworkit Twitter

Sworkit Instagram

Sworkit LinkedIn

Invite your friends to join the challenge

Invite your friends to the Healthy Habits 2024 Sworkit Fitness Challenge! Have a friend, family member, or colleague that you’d like to see join you on Sworkit? Maybe you are looking for an accountability buddy — someone to stay connected with and keep each other motivated.

For new members only, we are offering a sale on Sworkit memberships. Share this link (https://app.sworkit.com/promo/HEALTHYHABITS2024) and get ready to embark on the Healthy Habits 2024 Fitness Challenge together!

Completing any fitness challenge can be difficult, but having someone to go through it with you can not only make it easier, but also more fun!

Should I make changes to my diet and nutrition during the challenge?

Eating foods that fuel your body is an important aspect of your fitness journey. What you eat can impact your ability to not only build or maintain lean muscle, but it can also influence your body’s ability to properly recover and prepare for your next workout.

We highly encourage everyone who joins the challenge to choose foods that will help them feel and perform their best during the challenge. While there is no one size fits all, this can begin by looking at food as fuel versus just eating a number of calories.

Find more Nutrition + Wellness content within the Sworkit app.

Tracking your food can also help you see the nutrients you are consuming as well as the nutrients you might be missing in any given day. A great way to do this is with the app MyFitnessPal, which syncs with Sworkit.

Here are some tips to get you started:

• Increasing your plant-food intake (i.e. 1/2 your plate of greens and veggies)
• Increasing water intake (1/2 your body weight in oz each day)
• Increasing healthy fat (fish, nuts, seeds, and avocado)
• Aiming for 25g of fiber each day to help you reduce body fat, digest normally, and regulate blood sugars (fruits and vegetables, nuts, and legumes)
• Quality, minimally processed protein (***Many people are not hitting the recommended .5 – .8g of protein per pound of body weight. And even more when pregnant or injured. Some ideas for protein are eggs, chicken, fish, lean meats, lentils, beans, hummus, and quinoa.)

What is the age range that this challenge is intended for?

Our members are from all walks of life and a variety of different ages. Do you know what all of our members have in common? You want to live your best life — this is about living more comfortably and healthily. That’s why we’re all here.

Our workout plans can be modified and our Sworkit Trainers are here to help you personalize your workout plan and make adjustments as needed. To connect with a Sworkit Trainer, simply tap the “Ask a Trainer” button in the Sworkit app.

However, in order to be eligible to win prizes throughout the challenge, you must be 18 years or older.

Are there prizes to win during the challenge?

Yes; you will be eligible for a chance to win prizes when you join the Healthy Habits 2024 Sworkit Fitness Challenge!

There are several different ways you can be entered for a chance to win during the challenge. The more workouts you complete, the greater your chance to win. For every week that you complete a workout, you’ll get an additional entry for a chance to win one of three $100 cash prizes.

In order to be eligible for any prizes, you must be 18 years or older and reside in the United States. Read official challenge rules here.