For many people, the new year begins with fresh momentum, but it is important not to let it go to waste. If you take on more than you can handle and try to make too big a change all at once, setbacks and giving up are inevitable. Big changes need to be made one small step at a time.
James Clear captures this perfectly in his bestseller "Atomic Habits", and our user Edith made the same point very aptly in the comments on our new challenge. We would like to share her thought with you as well.
What is the goal of our new FREE weight-loss challenge?
The goal is to provide a little daily encouragement over 24 weeks in 2024, so that you do not lose sight of the goals you set at the beginning of the year. You can achieve a great deal in 24 weeks. Someone who is severely overweight could healthily lose almost 24 kilograms of body weight during that time. On the other hand, you can also achieve nothing by simply doing nothing or changing nothing. Only a fool expects better results without changing anything in their life.
How can you win the challenge?
It all starts with a promise to yourself that you will change the things in your life that are taking you further away from your goals. Your own desire is the foundation of everything. Joining the challenge and doing nothing is exactly the same as simply doing nothing.
Once you have decided that the weight-loss challenge is something you should take on, the first important step is to monitor your progress regularly. To do this, we expect you to record your weight or waist circumference on the FitQ platform every week.
We do not ask much of you to help you make lasting changes to your lifestyle. Every day, we will offer a few simple ideas for things you can do to support your health. We count the consecutive days on which you do something on our platform. In addition to the daily tasks, there are many other ways to demonstrate your consistency. In just one minute, you can do something active—for example, take a 1-minute squat or push-up test—and earn an activity point completely free of charge. You are also welcome to do a longer video workout. In that case, of course, you will need to be a Premium user to access the paid workouts.
If you want to be among the top teams at the end of the challenge, you should encourage your friends to join you and form a team. There is no limit to team size in this challenge. The more of you there are, the better your chances of winning. Every member of the TOP 24 teams will be entered into the end-of-season prize draw, where one of the prizes will be 1000€ in Estravel credit.
How are challenge points calculated?
Every week, we calculate your team's total score. If you are the only person on your team, your score is also your team's score. If there are several of you, the team's score is the sum of your individual points. The challenge lasts for 24 weeks, but only the best 19 weeks count. This means that you can effectively join the challenge as late as February and still have a good chance of winning. It is also not a problem if one week happens to go badly. After a setback, you have every reason to get back on track straight away and keep moving forward.
Each team member can earn 7 activity points per week. You earn the maximum number of points if you do at least something active on the FitQ platform every day. This really can be as simple as a single set of squats or abdominal exercises, taking just one minute. It could also be one of our suggested healthy daily tasks or any video workout on our platform. There are many different ways to be active.
It is important to remember that what matters is the length of your activity streak that week. If you miss a task on any day, your weekly activity streak resets to zero and starts building again. So, if you were active from Monday to Friday, forgot to do something on Saturday and then completed an activity on Sunday, your weekly streak will be just 1 point, and that will be your result for the week. However, 1 is still better than 0, so regardless of which day you forgot, starting again is always better than not starting at all.
If every team member has recorded their weight or waist circumference during the week, the team's score is doubled.
Example
Because the formula used to calculate points is fairly complex, here is an example. If your team has three members and they all earn 7 activity points, that gives you a total of 21 points. If all three have recorded their weight or waist circumference during the current week, the team's score for that week is doubled to 42 points. If any of the three has failed to record a measurement that week, the team's score remains 21, with another opportunity to do better the following week. Points earned during the best 19 weeks count towards the final score. The more friends you invite to your team, the more points you can earn and the more you can motivate one another.
What can you earn points for on the platform?
Which activities on the platform count towards an active day?
- Watching a workout video (and, of course, following along)
- Completing a challenge task and marking it as done
- Marking a day as complete in any program. Choose the right workout program for you here!
- FitQ AI workouts - squats, abdominal exercises or push-ups
If you take part in our challenge for free, your options are somewhat more limited because, with a few exceptions, only FitQ Premium users can follow workout programs or watch video workouts. Even so, free users can still record an active day very easily and completely free of charge—for example, by doing just one squat in one of our AI workouts.
A prize worth winning
At the end of the season, every member of the TOP 24 teams will receive one entry into the prize draw, where the prizes will include 1000€ in travel credit from Estravel. The real grand prize for everyone, however, is a healthier lifestyle.
Join us and transform your lifestyle over 24 weeks in 2024.
