For many people, the new year usually begins with renewed energy, but it’s important not to let that energy go to waste. If you take on tasks that are beyond your capabilities and try to make too big of a change all at once, setbacks and giving up are inevitable. Major changes must be implemented one small step at a time.
This point is captured very well in his bestseller *Atomic Habits* James Clear, and our user Edith pointed this out very aptly in the comments section of our new challenge. We’d like to share her insight with you as well.
What is the goal of our new FREE weight loss challenge?
The goal is to provide a little daily nudge over the course of 24 weeks in 2024 so that the goals set at the beginning of the year don’t slip your mind. A lot can be achieved in 24 weeks. A severely overweight person could safely lose nearly 24 kilograms during that time. At the same time, it’s also possible to achieve nothing—simply by doing nothing or making no changes. Only a fool would hope to get better results in life without changing anything.
How can you overcome this challenge?
It all starts with a promise you make to yourself that you’ll change the things in your life that are holding you back from your goals. Your desire is the foundation of it all. Joining the challenge and doing nothing is exactly the same as just doing nothing.
If you’ve decided that the weight loss challenge is something you should take on, the first important step is to regularly track your progress. To do this, we ask that you log your weight or waist measurement on the FitQ platform every week.
We don’t expect much from you when it comes to making regular lifestyle changes. We’ll give you some simple daily ideas for things you can do to support your health. We count the consecutive days on which you’ve done something on our platform. In addition to the daily challenges, there are many other ways to demonstrate your consistent commitment. In just one minute, you can do something active—for example, complete a 1-minute squat or push-up challenge—and you’ll earn an activity point, completely free of charge. But feel free to tackle a longer video workout as well. In that case, of course, you’ll need to be a premium user to access the paid workouts.
If you want to be among the top teams by the end of the challenge, though, you should invite some friends to join you and form a team. There’s no limit to the size of your team in this challenge. The more of you there are, the better your chances of winning in the end. All members of the top 24 teams will qualify for the end-of-season raffle, where a €1,000 Estravel credit will be awarded as a prize.
How does the challenge scoring work?
Each week, we’ll calculate your team’s total score. If you’re the only member of your team, your individual score is your team’s score. If there are multiple members, your team’s score is the sum of your individual scores. The challenge runs for a total of 24 weeks, but only your 19 best weeks will count toward your final score. This means you can essentially join the challenge until February and still have a good chance of winning. It’s also no problem if you happen to have a bad week. There’s every reason to bounce back right away after a setback and keep moving forward.
Each team member can earn up to 7 activity points per week. You’ll earn the maximum points if you’ve done at least a little something active on the FitQ platform every day. This could be as simple as one squat or a set of abdominal exercises that takes just a minute. It could also be one of our suggested daily health challenges or any video workout on our platform. There are many different ways to stay active.
It’s important to remember that what matters is the length of your activity chain this week. If you skip a challenge on any given day, your weekly activity chain resets to zero and starts accumulating again. So, if you were active from Monday through Friday, forgot to do something on Saturday, and do it on Sunday, your weekly streak will be just 1 point long, and that will be your result for the week. However, 1 is better than 0, so no matter what you forgot to do, starting over is always better than not starting at all.
If all team members have recorded their weight or waist circumference during the week, the team’s point total is multiplied by two.
Example
Since the formula for calculating points is quite complicated, here’s an example. If your team has three members and they all earn 7 activity points, that totals 21 points. If all three have recorded their weight or waist circumference during the current week, the team’s score for that week is multiplied by two, for a total of 42 points. If any one of the three fails to record their measurements this week, the team’s score remains at 21, and you’ll have a chance to make up for it next week. The points earned during the 19 best weeks are counted. And the more friends you invite to join your team, the more points you can earn and the more you can motivate each other.
What can you earn points for on the platform?
What can you do on the platform to earn points and log an active day?
- Watching a workout video (and, of course, following along)
- Completing a challenge task and marking it as done
- Marking each day in every program as completed. Choose a workout program that suits you here!
- FitQ AI workouts—squats, abs, or push-ups
If you’re participating in our challenge for free, your options are somewhat more limited, since—with a few exceptions—only FitQ Premium users can follow along with workout programs or watch video workouts. However, even free users can very easily earn an “active day” for themselves at no cost—for example, by doing just a single squat in our AI workouts.
The prize is impressive
All members of the TOP 24 teams will be entered into a prize drawing at the end of the season based on their votes, where, among other prizes, €1,000 in travel credit from Estravel will be awarded. The grand prize for everyone, however, is a healthier lifestyle.
Come and completely transform your lifestyle in 24 weeks in 2024.
