JOIN THE #BARAHABIT24 CHALLENGE

New year, new you? Join the challenge: #barahabit24 – new challenge every Week for 10 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 10 weeks!

We made the challenge #barahabit24 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 10 weeks, starting with week 1, Monday 1 January 2024, we’ll give you a new challenge. There will be one weekly winner for 10 weeks and one winner at the end of the 10-week challenge. This lucky winner will get the main prize of € 500 to shop at BARA Sportswear.

> See last year's BARA Challenge here

The #barahabit24 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 #barahabit24 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 #barahabit23 on social media (10 winners in total).

When the 10 weeks are over, we’ll draw one winner who gets the main prize of € 500 to shop for at BARA Sportswear.

Week 1 (January 1, 2024): “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 #barahabit24 as a hashtag and #baragoals. Maybe you’ll inspire your followers to write their own list?

Squat Week - Week 2

Your task: Do 1000 squats in 1 week!

Are you ready for a fitness challenge that will sculpt and tone your lower body like never before? Week 2 of our #BaraHabit24 series is here, and we're diving headfirst into "Squat Week." Brace yourself for the ultimate challenge: completing 1000 squats in just seven days! Sounds intimidating? Fear not! We've got a plan to make it not only achievable but also exhilarating.

You can either do 142 squats per day for 7 days = 1000 squats

Or divide it as you like, until the total is 1000.

> Not sure how to do a squat? Watch this video

The 1000-squat challenge might seem daunting, but breaking it down into a daily routine makes it surprisingly manageable. Imagine conquering 142 squats each day for a week – that's the secret formula to success! Alternatively, feel free to customize your approach and distribute the squats as you see fit throughout the week. By the end of the six-week challenges, you'll be amazed at the transformation – and we're confident you'll nail this one too!

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 #barahabit24 and #squatweek. Maybe you’ll inspire your followers to do squats too?

Unlocking Fitness Goals: BARA's 10,000 Steps Challenge Journey

Your task: Walk 10,000 steps every day for 1 week!

Welcome to Week 3 of 2023! At BARA Sportswear, we're committed to helping you achieve your fitness goals, and this week, we're diving into a challenge that's both invigorating and rewarding – the 10,000 Steps Challenge

Tips:

Make a plan for when and where you will walk each day.
Get a walking buddy to keep each other accountable.
Vary your routes to make it more interesting.
Wear comfortable shoes and clothing.
Walk to work.
Take the stairs instead of the elevator.

How to enter: Post a picture or video of yourself on social media each day of this journey and share your challenge with us. Use the hashtag #barahabit24 and tell us if it was hard or not. Encourage your friends to join in and walk their 10,000 steps too!

Here are some actionable tips to make the most out of your 10,000 Steps Challenge:

Plan Your Path: Create a daily walking plan, choosing optimal times and scenic routes to keep things interesting.
Find a Walking Buddy: Enlist a friend to join you on this journey. Having a walking buddy ensures accountability and adds a social element to your daily routine.
Variety is Key: Keep things exciting by exploring different routes. Discover new neighborhoods, parks, or trails to add variety to your walking experience.
Dress in Comfort: Put on your favorite [Your Brand Name] leggings and activewear for comfort and style during your walks. Our apparel is designed to enhance your performance and keep you feeling great.
Integrate Walking Into Your Day: Opt for walking to work or taking the stairs instead of the elevator. Small changes can make a big impact on your daily step count.

The Challenge:

Share your 10,000 Steps Challenge journey on social media! Post a photo or video of yourself embracing the challenge, use the hashtag #barahabit24, and share whether it was a breeze or a challenge. Encourage your friends to join in, and let's stride towards our fitness goals together!

You can share your journey at BARA Community Facebook, Instagram, TikTok and remember to tag us and use the hashtag #barahabit24

Transform Your Strength: #PushUpTime Challenge with BARA Sportswear Activewear

Your task: Take push-ups every day for 1 week.

Welcome to Week 4 of 2024! This year we're dedicated to empowering you on your fitness and health journey. This week, we're diving into the invigorating #PushUpTime challenge. Get ready to strengthen those arms and core as we guide you through a week of daily push-ups.

Day 1: Push Your Limits Start strong by performing as many push-ups as you can. Don't worry about the number; just give it your all. Whether on your knees, against the wall (perfect for beginners), or regular push-ups, find your starting point.

Day 2-6: Progress Daily Each day, aim to match or exceed the number of push-ups from the previous day. Incremental progress is the key to building strength. Consistency is your companion on this journey.

Alternatives to normal push-ups > Not sure how to do wall push ups? Watch this video

Celebrate your achievements! Upload a photo or video of your #PushUpTime journey on social media. Share your experience using the hashtags #barahabit24 and #pushuptime. Your story could inspire others to join in and discover their strength.

Ready to embrace the challenge? Share your journey with us, inspire others, and let's make Week 4 a celebration of strength! #PushUpTime #barahabit24

You can share your journey at BARA Community Facebook, Instagram, TikTok and remember to tag us and use the hashtag #barahabit24

Week 5 January 30, 2024: “The Plank”

Your task: Do the plank every day for 1 week! Starting this Tuesday

How to enter: Post a picture or video of yourself on social media each day of this journey and share your challenge with us. Use the hashtag #barahabit24 and tell us if it was hard or not.

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.

Tip:

Remember to breathe! If you hold your breath, it becomes more difficult! Your muscles need oxygen.

> Not sure how to take the plank? Watch this video

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 #barahabit24 and #theplank. Maybe you’ll inspire your followers to do the plank too?

“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.

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: exercises Do mobility exercises this week!

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.

> Not sure where to begin with stretching exercises? Take a look at this video

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!