21 Day Challenge Details

Legal Disclaimer:

In participating in the 21 Day – Create the Habit Challenge you assume certain risks inherent in exercise and nutrition programs by using this system. You should not participate in the bootcamp or daily workouts if you have a physical condition that makes intense exercise dangerous. Get advice from your physician on the exercise that is safe for you to complete.

In addition, the 21 Day – Create the Habit Challenge does not provide a diet to follow and the nutrition information is an example only. The 21 Day – Create the Habit Challenge is an educational service that provides general health information, including, but not limited to the daily mini challenges. Prue is not a doctor, and her advice is not a substitute for medical advice. Please consult a physician before beginning any exercise, diet program or suggested mini challenge.
 

4 Daily Points Opportunities

To earn points in the 21 Day – Create the Hab1it Challenge, simply complete any of the below and validate your points in the 21 Day Challenge Facebook Group. This is done via a post or photo that implies completion of the task within 48 hours. Instructions and examples of how to do this are included below.

1. Refer a Friend
 

50 points

Earn 50 points for you AND your friend to kickstart your score!

 
2. Mini Challenges
 

The daily mini challenges will be posted at 5am each morning in the 21 Day – Create The Habit Challenge facebook group.

#day1 Mini Challenge Example - Share a Recipe
#day1 Example

Day 1

Share your favourite healthy go-to breakfast or snack.

VALIDATE: #day1 + post/photo/recipe

Day 2

PART 1: Write down your top 5 goals to achieve in 2018. Put it somewhere you can see it often e.g. fridge, bathroom mirror
PART 2: Spend some time thinking about and planning how you will succeed at achieving those goals.

VALIDATE: #day2 + post

Day 3

Reverse Bucket List

List at least 20 of the amazing things you have achieved, people you have met and experiences you have had. Celebrate your journey and believe in your ability to make good things happen.

VALIDATE: #day3 + photo/post

Day 4

Complete 10,000 steps

Why 10,000 steps?

TIP: Use an app on your phone to track steps

VALIDATE: #day4 + photo

Day 5

Write your top 20 bucketlist. If you have one already – what have you checked off? Anything to add? What’s next?

VALIDATE: #day5 + photo/post

Food prep example breakfast
#day7 example photo

Day 6

Exercise with a friend.

VALIDATE: #day6 + photo

Day 7

Prepare for the week ahead.
e.g. Food prep, create a plan of actions to ensure daily exercise and healthy eating

VALIDATE: #day8 + photo/post

Day 8

Meat Free Monday
Recipe ideas

Plant Based Protein Sources: 10 Plant Based Proteins

Article – UN Urges Global Move to Meat & Dairy Free Diet
Free Podcast – Free Podcast #198: Eradicating Lifestyle Disease with Cardiologist Robert Ostfeld, MD

VALIDATE: #day7 + photo/s

Day 9

Track your food in My Fitness Pal for 1 day. Did you meet the targets given, including fibre? If not what action can you take to hit them? If unsure ask Prue.

VALIDATE: #day9 + photo

Day 10

Answer these 3 questions…

1. Think about a moment in your life when you felt happiest. Describe that moment.
2. What was it about that moment that made you feel happy and alive?
3. How can you prioritise that feeling and experience it more often?

VALIDATE: #day10 + post

Day 11

Share a movie or documentary that inspires you. Why does it inspire you?
e.g. Check out my inspirational sports movies for ideas.

VALIDATE: #day11 + movie trailer + post

Day 12

De-clutter. Get rid of items that no longer make you happy or provide value in your life (e.g. clean/organise/de-clutter a room, cupboard, car). Try to give away, sell, recycle before binning them.

Inspired by Documentary: Minimalism: A Documentary About the Important Things – Watch the Preview here

VALIDATE: #day12 + post/photo

Day 13

Watch a food related documentary that you haven’t already seen. Share what you learnt from it. You have the whole weekend to complete this one.

e.g.
Food Choices
Cowspiracy
Fat, Sick & Nearly Dead (1 & 2)
That Sugar Film
What the Health
Hungry For Change
Earthlings
Fed Up
Food Matters
Food Inc.
The Kids Menu
Forks Over Knives

VALIDATE: #day13 + doco trailer

Day 14

Prepare for the week ahead.
e.g. Food prep, create a plan of actions to take to ensure daily exercise and healthy eating

VALIDATE: #day14 + photo/post

Day 15

Meat Free Monday
Recipe ideas
Plant Based Protein Sources: 10 Plant Based Proteins

Article – UN Urges Global Move to Meat & Dairy Free Diet
Free Podcast – Free Podcast #198: Eradicating Lifestyle Disease with Cardiologist Robert Ostfeld, MD

VALIDATE: #day15 + photo/s

Day 16

Food label reading.

Part 1. Compare 2-3 packaged foods you get regularly to this food label guide. Are those foods as healthy as you expected?

Part 2. Get 2-3 packaged foods you get regularly and check the ingredients. Do you know what all the ingredients listed are? If not find out what at least 1 unknown ingredient is and share it with the group.

VALIDATE: #day16 + photo + post

BONUS POINTS: Score an extra 50 BONUS points for completing both part 1 and part 2.

Day 17

Practice positive self talk

Examples…
swap “I can’t” with “how can I?” or “although I am not there yet I can get there by…”
swap “I’m not good enough” with “I am good enough, I can do this”
swap “they are better than me” with “how can I learn from them” or “my strengths are…”

The Power of Positive Self Talk

VALIDATE: #day17 + post

#day18 Water Example
#day18 Water Example

Day 18

Drink 3L water throughout the day.

VALIDATE: #day18 + photo

Day 19

Chemical reduction around the home

What is something that you aren’t already doing you could swap to to reduce chemical exposure in your home?

Kid Friendly
Environmentally Friendly
Cheap
Skin Friendly
Non-toxic

e.g. For 99% of my cleaning around the home I use diluted vinegar and/or bicarb soda. I also make my own washing detergent.

Do you have any other strategies/swaps to add that you practice? Please also share them in your post 🙂

VALIDATE: #day19 + post/photo

Day 20

Prepare for the week ahead.
e.g. Food prep, create a plan of actions to take to ensure daily exercise and healthy eating

VALIDATE: #day20 + photo/post

Day 21

Write a post/do a video answering the following questions…

Why did you do the challenge?
What did you get out of the challenge/ what did you achieve?
How did you achieve that?
Why would you refer this challenge to someone else?

VALIDATE: #day21 + post/photo

BONUS POINTS: Score 100 BONUS points for sharing the post to your personal wall to inspire others.

 
3. Exercise
 

1. Daily Workouts

#dailyworkout [50 points]

These workouts can be done anywhere, without any equipment. Challenges are provided for advanced fitness levels.

20-30mins – BEGINNER

Daily Workouts [Week 1]
Daily Workouts [Week 2]
Daily Workouts [Week 3]

30-40mins – ADVANCED

Advanced Daily Workouts [Week 1]
Advanced Daily Workouts [Week 2]
Advanced Daily Workouts [Week 3]
 

NEW

Complete Runner’s Training – BEGINNERS to ADVANCED

 
Complete Runner’s Training [Beginner – Advanced]
 

2. Other Exercise

#gettingactive [50 points]

Examples
– Team Sports
– Active Transport [e.g. to and from work = 50 points] 
– Other activity challenging to you as an individual (see FAQ for what this means)

3. Bootcamp

#bootcamp [50 points]

Attend bootcamp. Prue will take photo’s and post for participants.

4. Rest Day

#restday [100 points]

Maximum of 1 per week.

5. Accumulated Exercise

3 consecutive days exercise [50 points] #3days
7 consecutive days exercise [400 points] #7days
14 consecutive days exercise [1500 points] #14days
21 consecutive days exercise [2500 points] #21days

 
 

*MAXIMUM exercise points per week is 700 points.

*Exercise meaning points from #dailyworkout #gettingactive #bootcamp
 
 

 
4. Creating the Habit
 
#creatingthehabit [50 points each day]

Choose something that is beneficial for your health and wellbeing that you know you should be doing but aren’t and DO IT! Post what you have chosen on day 1 and take a photo to show completion. It can be anything, no matter how big or small.

e.g. something a health professional has suggested you do or a change in your diet you have been putting off

VALIDATE: #creatingthehabit + photo
[must post each day it is completed]

 

Discounts

Discounts
 

Home Fresh Organics Custom Organic Box

50% off First Custom Box Fruit/Veg

Code: PRUE50
Home Fresh Organics can deliver fruit and vegetables directly to your home! Choose from 3 different box sizes. There are also both conventional or organic fruit and vegetables available.
www.homefreshorganics.com.au

 

20% off Wearables

Code: PRUE20
Earthling 3.0 is the latest in wearable technology. It reduces the positive charge of your body, helping you to hit your goals sooner.
www.earthling3.com.au

 

At One Energy Bars

10% off Real Food Energy Bars

Code: PRUE10
Fuel your body with wholesome natural energy like that found in these bars. I highly recommend this product for a convenient snack on the go.

FREE Trial Pack *Just pay shipping
www.atonefoods.com.au

 
 

Prue - Grand Headbands - Use Code - PRUE25 for 25% off

25% off Headbands

Code: PRUE25
All sorts of headbands to suit your personal preference and style. Multiple colours, shapes and fabrics. My personal favourites are their “football headbands”. They come in bright pink and keep the whispy bits out of my eyes. Plus they fit well unlike many that are too tight! Highly recommend!
www.grandheadbands.com

 

Bexters Prize - Use PRUE30 for 30% off

30% off Bexters Soda Crystals

Code: PRUE30
Bexters Soda Crystals and their new product range can help improve recovery from exercise.
www.bexters.com.au

 
 
 
 
 

Vivo Active Plant Based Protein Powder

15% off Protein Powder

Code: PRUEM15
A complete, plant based protein that tastes great! Certified organic, all natural ingredients and locally owned. Discount for 1kg packs.
www.vivoactive.com.au

 

Simple Yet Delicious Bundle

$5 off Recipe eBook Bundle

Code: CREATETHEHABIT
 
5 x Simple Smoothie Recipes
10 x Simple Staple Recipes

See recipe eBook details here

 

 

Recipes

Recipes
I am currently working on a separate website for all my recipes. I will post in the group once it’s completed.
 
 

Prizes

Prizes

Choice of 1 of the following:

 
Rocktape Prize Challenge Winner

Rehab/Travel Exercise Pack from… Rocktape*

Rocktape is a premium kinesiology tape which I know I couldn’t live without in my training. They now ALSO have a wide range of fantastic products to help with mobility and strength. This prize pack includes the best of them all keeping you Stronger For Longer!

Prize options: Choose 1

*You can choose any 1 Rocktape accessory except the Rockpack.

Up to $120 Value

       

 

Home Fresh Organics Custom Organic Box

Custom Box Organic Fruit & Vegetables from… Home Fresh Organics**

Home Fresh Organics sources only the best organic fruit and vegetables from local Queensland farmers. Sustainability and providing great quality organic produce is their passion. I personally get their organic custom boxes and you can really taste the difference.

Prize includes:

  • Your choice of small, medium or large custom box organic fruit and vegetables.

Up to $71.50 value

     

 
At One Energy Bars

Real Food Energy Bars from… At One*

At One energy bars have far outweighed anything else I have tried. They are made frequently in small batches so they taste super fresh, as if you just whipped them up yourself. At One is also owned by Sunshine Coast locals Andrew & Tara Terlich. They are passionate about fuelling our bodies with wholesome natural energy and this is reflected by their simple ingredients list. I highly recommend this product for a convenient snack on the go.

Prize includes:

  • Your choice of a 12 pack of At One Energy Bars

$39.90 Value

        

 

Earthling 3.0 from… Earthling

Earthling 3.0 is the latest in wearable technology for athletes. It gives you access to more injury-prevention and workout recovery benefits, without the hassle. It’s a non-intrusive, slimline device, the Earthling 3.0 slips over the side of your existing shoe. Its unique, high-conductivity materials are so lightweight that you won’t notice it’s there. Earthling 3.0 reduces the positive charge of your body. It can get you closer to your next personal best, because it helps your body to perform at its peak.

Earthling 3.0

Prize includes:

  • 2pk Earthling 3.0

$29.95 Value

        

 
 

Bexters Prize - Use PRUE30 for 30% off

Recovery Pack from… Bexters*

Bexters have long been in the game to reduce muscle soreness and inflammation with their well known Soda crystals. They now have some awesome additional products to help relieve and prevent the dreaded DOMS!

  • 1x Bexters Soda Crystals 800g
  • 1x Bexters Soda Crystals 200g
  • 1x Bexters Large Application Wrap
  • 1x Bexters Inflatable Footbath
  • 1x NEW Ironman® by Bexters Chafe No More 50mL
  • 1x NEW Ironman® by Bexters Magnesium Spray 100mL
  • 1x Bexters Sun Visor

Over $100 value

   

 
 

Prue - Grand Headbands - Use Code - PRUE25 for 25% off

Headbands from… Grand Headbands

Grand headbands has all sorts of headbands to suit your personal preference and style. Multiple colours, shapes and fabrics.
My personal favourites are their “football headbands”. They come in bright pink and keep the whispy bits out of my eyes. Plus they fit well unlike many that are too tight! Highly recommend!

Grand Headbands Wide

Prize includes:

  • Your choice of a headband or headband pack

Value up to $22

      

 
 
*Australia only
**Brisbane, Ipswich, Sunshine Coast, Gold Coast, Toowoomba only
All other prizes are available to all participants.
 
 
 

 

Frequently Asked Questions

1. What is the criteria for #gettingactive points?

To be eligible for points in this category the exercise must be challenging for you as an individual. It should be activity that you are adding into your day. For example if for your work you do physical labour/activity this does not count. The reason is we are trying to create new habits to get you toward your goal faster. The definition of insanity is doing the same thing over and over again and expecting different results – Albert Einstein

 

2. Can I count incidental activity as #gettingactive?

This may include walking or steps. Step count goals should be used by people who are not able to participate in vigorous or high intensity exercise, due to advice from their physician or health condition. If you are eligible to use step count then set yourself a daily step count goal to achieve within what your doctor recommends.

 

3. Some of the daily mini challenges aren’t achievable for me, what can I do?

The daily mini challenges used in this challenge have been carefully selected to benefit the majority. They have proven successful in improving health and wellbeing. Ask yourself “how could I complete this task in a way that fits in with my life”. Anything is possible so get creative.

If there is absolutely no way that you can achieve the task contact Prue to see what could be implemented to ensure you continue your momentum.

 

4. Why do we have to post on facebook so much?

Posting on facebook have proven a great success in previous challenges in motivating and inspiring others. It also enables accountability for yourself and validation of the points earnt. TIP: do your validation in one post at the end of the day or once you have all your photos. This also makes it easier for me to tally! WIN -WIN

 

5. Do I have to post in the facebook group?

You are most welcome to participate without posting to facebook. However to be eligible for the prizes and points you are required to do this.

 

6. Can I post everything in one post each day?

Yes. You can do 1 post per day will all your photos/post to validate. You don’t need to do separate posts for each item you would like to earn points for.

 

7. What’s with all the hashtags?

By using hashtags it shows Prue what the post is earning points for. By clicking on the hashtag you can also see what others have posted for the same hashtag (This will depend on yours and others privacy settings on facebook though).

 

8. What if some of my points have been missed on incorrectly tallied?

For any point discrepancies contact Prue straight away. Any discrepancies must be lodged with Prue within 48 hours of the post in question.

 

9. What if I am away or on holiday for part of the challenge?

The challenge is designed to be completed wherever you are. Get involved with the daily workouts.

 

10. Will there be any other opportunities for points other than what is listed above

There may be extra chances for bonus points. These will be posted in the facebook group, so keep an eye on your notifications.

 

11. Do I have to have a Facebook account to participate?

Yes. It’s super easy Set up a Facebook account at www.facebook.com

 

12. What if I am having internet connection troubles and can’t post to the group within 48 hours?

Contact Prue to come to an alternative arrangement.

 

13. My question isn’t listed here, what should I do?

Contact Prue. She will be more than happy to help