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BODYTEC 21-day Challenge – Start the year strong

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We’re kicking off the #BODYTEC21 challenge just in time to help you switch to wellness mode for the year ahead.

We all know how small things add up. It’s the little things we do every day that determine the life we lead so this challenge doesn’t demand that you climb Kilimanjaro or swim from Cape Town to Robben Island. It simply tasks you with 21 healthy habits that are easy to do, won’t require much time, and with consistency can change your entire life.

Here’s how it works:


  1. Make sure you’ve signed up to receive weekly tasks via email for three weeks between 11 – 31 January 2021.
  2. Use the hashtag #BODYTEC21 on Facebook and Instagram to share the highlights of your daily tasks, and to find other members joining the fun.

That’s it.

But here’s the best part – Everyone wins!

Weekly prizes are up for grabs to participating members and will be announced at the end of each week. Prize sponsors include UCOOK, Philips, Lisa Raleigh, Leia Mala and of course BODYTEC! 

Even if you don’t win a prize – this will sound a bit cliché but, you’re still a winner. Prioritising your wellbeing is of utmost importance and your ability to adopt healthier habits is the true prize.

What to expect:

Week 1: Helping you get started – 11-17 January 2021
Week 2: Tips to remain consistent – 18 – 24 January 2021
Week 3: Guiding you through the last stretch – Starting 25 January

Invite friends to stay motivated and build consistent healthy habits with you!

#BODYTEC21 challenge Week 1

WEEK 1 – Get started! 

Day 1: Choose a winding-down sleep ritual 

Rest is as important for body function as breathing. If you don’t get enough sleep, your body can’t operate at its best. Often what determines the quality of your sleep is what you do before you shut your eyes. Adopting habits like reading or meditation before bed are great ways to prepare your body for rest.  You’ll find some other ideas to wind-down here.

Day 2: Create a workout playlist 

Music gets us in a mood to move and if you’re not much of a music lover, listening to a podcast or audiobook while you work out is a great way to tune out noise and distractions. We’ve jotted down five out of favourite things to listen to here. Tip: bring your playlist to your next BODYTEC session so you can EMS to your favourite songs. 

Day 3: Keep a food diary 

Tracking your relationship with food and what you consume will help you reach your fitness and body goals. The quality of the food you eat impacts your weight, physical performance and can also influence your mood. Keeping a food diary doesn’t need to be complex or time consuming. Simply spend a few minutes jotting down what you’ve eaten in the day or during the past week. This will help you be more mindful of the quality and quantities of the food that you consume and help you identify problem areas in your nutrition habits so you can make adjustments as you go along. 

Day 4: Practice using ‘I’ statements

Resolve conflict, clarify communication, and learn more about yourself by choosing ‘I’ statements when talking to others this week. This will help you correctly frame the conversation according to your opinion, feelings and needs. 



Instead of 

I will decide

Stop telling me what to do

I need help with…

You don’t help out enough

I worry when you’re not on time

You’re always late

I’m not feeling heard right now

You’re not listening

Other ways to incorporate ‘I’ statements can be done by starting with the following words: 



I want…

I feel…

Would you consider…


Day 5: Complete a home workout 

We recommend completing 20 minutes of EMS full-body strength training each week in addition to enjoying one or more physical activities such as dancing, running or cycling. If you’re not much of a dancer but would still prefer to move around in the comfort of your own home, try one of our 20-minute BODYTEC home workouts for beginners, intermediate or advanced fitness. 

Day 6: Shop with a grocery list and stick to it

Since your diet plays a major role in helping you achieve your fitness and wellness goals, planning what you’ll eat and keep in your kitchen and pantry is important. Jot down a list of groceries you need before you head to the store. This will help you make better buying decisions and help you track the number of additional items you buy impulsively. Keeping your pantry stacked with healthy, easy-to-prepare meal options will also help with preventing those cravings that prompt you to reach for unhealthy snacks or pop out to buy takeouts.

Day 7: Get 20 mins of sunshine every day

This is important. Your body needs vitamin D to maintain the health of your muscles, bones and immune system. Sunlight also helps boost a chemical in your brain called serotonin – aka the feel-good hormone – that can give you more energy and help keep you calm, positive, and focused. This week ensure that you are spending at least 20 minutes outside every day, to soak up the sunshine. BUT, be sure to wear sunscreen and get your sun well before 12pm (the earlier the better) to avoid the most dangerous rays.

BODYTEC21 challenge - Week 1 prizes banner

What you stand to win in Week 1:

1 of 2 UCOOK Meal Kits for two worth R690 each

Start 2021 on the right foot by winning your share of weekly UCOOK Meal Kit prizes and get everything you need to cook premium and balanced summer dishes that are designed for your diet.

WINNERS: @karushni and @tah1da_wach.

1 of 3 Leia Mala essential oil roller blends worth R120

Organic | Natural | Vegan | Crystal Infused

Boosts Memory & Concentration | Boosts the Immune System | Creates a Healthy Environment | Increases Energy | Reduces Stress & Anxiety | Eliminates Odor | Elevates Mood & Spirit | Improves Respiratory Health | Promotes Good Sleep | relieves pain (PMS) | Boosts libido

WINNER: @annalisaberry.

Lisa Raleigh products hamper worth R1029

Optimise your sleep and nutrition with Lisa’s hamper including:

1 x Sleepspec lamp
1 x Sleepspec spotlight
1 x Super Scoop Drink Mix

WINNER: @quenuncavogel.

#BODYTEC21 Challenge - Week 2 

WEEK 2 – Stay consistent!

Day 8: Invite a friend to join an EMS training session

Share the benefits of transformational strength training with those you care about. Working out with a partner encourages one to remain consistent and bond in the interim, and with a single weekly 20-minute session, it’s easy to fit into even the busiest of schedules.

Day 9: No sugar for a day, including all refined carbohydrates

This is a tough one when you consider that sugar is in nearly all the food we eat. Choose one day to have absolutely no sugar, including refined carbs like bread, chips, pasta, pizza, sweets, and fizzy drinks. If you want to know the real reason why sugar is bad for you, read our article about sugar fatigue here.

Day 10: Write down your fitness goal and place it where you can see it every day

This week make a note of what your fitness goals are and place the note where you can see it every day. Studies show that people who are continuously reminded of their goals, are more likely to achieve it.

Day 11: Practice ways to say ‘No’

Saying ‘no’ to things that don’t serve you doesn’t make you a bad person. Always consider how your actions contribute to who you’re becoming, and that more value will be placed on your capacity to maintain healthy boundaries. Don’t be afraid to gracefully decline offers and disagree with opinions if that is what feels right. But be mindful of declining offers for things you know will be good for you – for example a walk in nature when you’re feeling blue.

Day 12: Drink 2lt of water per day

Hopefully you’re already onboard with this one because water is essential to hydrate our bodies and flush out toxins. If not, aim to drink at least two litres of water every day. To better pace yourself, have a glass of water immediately when you wake up, before and after you eat breakfast, lunch and dinner, and before you go to bed and you’re sorted. Alternatively, fill a bottle in the morning and make sure you sip from it throughout the day, setting yourself incremental targets (e.g. get half way by lunch time) to ensure you don’t need to guzzle it all in one go at the end of the day.

Day 13: Do something kind for someone

Kindness doesn’t require grand gestures but it’s certainly a rewarding task. A study published in the Social Journal of Psychology found that people who engaged in acts of kindness experienced boosts of happiness in comparison to those who didn’t and remained unchanged. You could simply smile at every person you encounter today, or if you’re looking for more inspiration, take a look at this list of 101 Easy Ideas For Random Acts of Kindness.

Day 14: Treat yourself to a solo outdoor workout

We all love our weekly in-studio BODYTEC EMS sessions, but life is about balance and getting active outdoors is one of the most rewarding habits you can add to your routine. Take the opportunity to enjoy a solo summer workout this week. Whether you’re following one of our free BODYTEC 20-minute home workouts in a park, your garden or taking a walk through your area, schedule time for yourself in nature and let us know how it was.

#BODYTEC21 Week 2 prizes

What you stand to win in Week 2:

1 of 2 UCOOK Meal Kits for two worth R690 each

Start 2021 on the right foot by winning your share of weekly UCOOK Meal Kit prizes and get everything you need to cook premium and balanced summer dishes that are designed for your diet.

WINNERS: @Nev_lov and @Liana_abate.

BODYTEC Hamper worth R700

Train in style with our BODYTEC hamper including:

  • BODYTEC water bottle
  • BODYTEC tog bag
  • BODYTEC Frank Green spill-proof reusable coffee cup
  • BODYTEC buff

WINNER: @quenuncavogel.

Lisa Raleigh products hamper worth R929

Optimise your sleep and nutrition with Lisa’s hamper including:

1 x Super Scoop Drink Mix
1 x Sleepspec lamp
1 x Body brush

WINNER: @karushni.

 #BODYTEC21 Challenge - Week 3

WEEK 3 – The last stretch!

Day 15: Try a physical activity you’ve been longing to do

Let go of the idea that life is just about doing what must be done and lean into an activity that you’ve been eager to pursue for a while. Join a dance class, go kayaking, enjoy a family hike or try self-defence classes. Whatever you decide, ensure that it’s fun and gets you moving. Your inner child will love you for it.

Day 16: Create positive statements for the negative ones you repeat

Negative self-talk, even when said jokingly, has a damaging impact on mental health. Your brain is great at helping you automate tasks and turning them into habits to help you conserve energy. This week spend 20 minutes or less reflecting on the negative things you say to yourself or about others because your brain can’t differentiate whether you’re referring to yourself or others. It only reads: negative talk. This can put you in an awful mood and rather unpleasant to be around. Working on your mental state is as important – if not more so – as working on your physical state.

Day 17: Document your feelings after your weekly EMS training session

How do you feel? Are tired or energised? Are you motivated or deflated to continue your fitness journey? Monitoring changes in your mood after workouts is a great way to track progress. Most of our members describe a post-training endorphin rush, but if you’re feeling drained after a session, it may be your body trying to tell you to slow it down and take a rest. Eat well, drink lots of water and make sure you get enough sleep.

Day 18: Start foam rolling after a workout

DIY a full-body massage by using a foam roller after workouts. This will help to speed up muscle recovery and reduce aches and pains. New to foam rolling? Learn more about it here.

Day 19: Give away clothes you no longer wear or like

There’s no reason why you shouldn’t look your best at all times. When you look good, you feel good, and when you feel good, you do better. What you wear matters. Avoid keeping clothing simply because it’s functional, expensive, still looks decent, or was given as a gift. Unless you’re planning to wear it, your unworn items would be better suited in someone else’s hands – and could even bring someone else joy. So spend 20 minutes today, sorting out a few clothing items to donate to pass on to a new owner. Also, pick one of your best outfits to wear this week, even if you’ll just be at home, and share it with us using the hashtag #BODYTEC21.

Day 20: Schedule a day to rest – no work

Absolutely no work. No emails or workgroup Whatsapps. Take the day to unwind, meditate, read, spend time with family or enjoy an activity that you’ve been eager to do for a long time. A full-day of no work can be stressful for some, but remind yourself that you will be more fired-up to get back to work the following day.

Day 21: Try new recipes

Prepare a new recipe or try out a new eating plan this week – something you’ve never tried before and can put together relatively easily. Try these 20 healthy 20-minute meals to get you started.

Want to step it up and really make a change to your nutrition and wellbeing? We’ve partnered with wellness expert, Lisa Raleigh, to offer BODYTEC members access to an exciting nutrition programme, including a step-by-step cleanse, followed by an optimised healthy eating plan based on your preferences and your body’s tolerances.

Learn more about the partnership and exclusive offers here.

#BODYTEC21 Challenge - Week 3 prizes

What you stand to win in Week 3:

A Philips Viva Collection ProMix Handblender worth R1999

Blend. Chop. Spiralize. Taste!

The new Philips ProMix Viva collection handblender with a variety of accessories helps you create endless healthy snack and meal options. See all the benefits here.

WINNER: @tah1da_wach

1 of 2 UCOOK Meal Kits for two worth R690 each

Start 2021 on the right foot by winning your share of weekly UCOOK Meal Kit prizes and get everything you need to cook premium and balanced summer dishes that are designed for your diet.

WINNERS: @Jablet83 and Louise Gordon.

Lisa Raleigh products hamper worth R1700

Optimise your sleep and nutrition with Lisa’s hamper including:

1 x Fitkicks
1 x Super Scoop Drink Mix
1 x Sleepspec spotlight
1 x Body brush

WINNER: Louise Gordon.




Terms & Conditions apply. Entrants must tag @bodytecsa and use the hashtag #BODYTEC21 to enter. Winners will be selected at random and announced on the BODYTEC social media channels weekly.  


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