21-Day Movement Challenge

21-DayMovementChallenge

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Move more, feel better.

Sponsored by

Sleekgeek Health Revolution www.sleekgeek.co.za

Hi! Eric and Elan here from Sleekgeek 👋We’re real people, just like you, on a mission to be healthier, fitter, and happier!

We’re no strangers to body transformation and weight loss, but we also believethat health is the real wealth because without it you have nothing.

We’ve made it our mission to transform the lives of 1 million people byhelping them to build healthy habits so that they can live a better life.

That’s why we created the Sleekgeek Health Revolution.

Ultimately, our vision is for homes, schools, and workplaces to be healthyplaces that enable rather than disable health and vitality.

Welcome to the revolution!

✍ Eric Chowles and Elan Lohmann (read more about the whole team here).


https://www.sleekgeek.co.za/about-our-team/

🏷 A quick note:This workbook is optional - you do not have to use it if you do not want to.

Throughout the Sleekgeek 21-Day Movement Challenge we encourage you to use an actualjournal.

However, we know that some people prefer to be able to print out something more structuredand tangible, like this workbook, and then follow it step-by-step as they go through thechallenge.

The choice is yours, we hope you find it useful 😊


DAY 1________________________________

MOVEMENT JOURNAL


🎯 Today’s Mission:To successfully complete today’s mission:

✅ Equip yourself with some way to journal your progress towards becoming a fitter and moreactive version of you.

✅ Write down in your Movement Journal what the “Future You” looks like, after a wildlysuccessful year, specifically when it comes to your fitness and level of activity.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, what“Future You” looks like.

What does “Future You” look like after a wildly successful year?

(Mainly focus on your fitness and level of physical activity, but feel free to think about otherareas of your life that you’d like to work on too.)

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DAY 2________________________________

STAND UP FOR YOUR HEALTH



✅ Spend less time sitting today than you normally would (try a walking meeting, stand whiletalking on the phone, do something in the evening that does not involve just sitting on the couchwhile watching TV, etc).

✅ Stand up for at least 1 minute every hour that you can throughout the work day.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, a photoof you going for a walk or taking a stand-up break today.

What are some things that you could do to spend less time sitting today?

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DAY 3________________________________

WALK TO FREEDOM



✅ Find some way to track your steps (smartphone, fitness tracker, pedometer, treadmill,distance walked, or time spent walking).

✅ Choose a step goal to push for today that takes you above how many steps you normallywalk.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, a photoof you walking around and getting your steps in.

How do you plan to track your steps?

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What is your chosen step goal to push for?

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Any notes that you want to write about how it went or what your experience was like?

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DAY 4________________________________

THE DOORWAY DRILL



✅ Practice the “Doorway Drill” to improve your posture every time you walk through a doorwaytoday.

✅ Keep track in your Movement Journal how many times throughout the day you rememberedto practice the Doorway Drill.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, what youthink of this kind of habit-building strategy and what your experience was like with it.

How many times did you remember to practice the Doorway Drill?

(Even if you didn’t keep track or can’t remember how many times, did you feel that youmanaged to make a significant effort?)

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DAY 5________________________________

BEHAVIOURS, NOT OUTCOMES



✅ Think about 1 “Outcome Goal” that you want to work towards. Write it down in yourMovement Journal.

✅ See how you can break it down and zoom in on 1 or more clear “Behaviour Goals”. Writethem down, with as much detail as possible, in your Movement Journal.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, whatyour Outcome and Behaviour Goals are.

What “Outcome Goal” do you want to work towards?

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What “Behaviour Goal(s)” can you break down your “Outcome Goal” into?

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DAY 6________________________________

ACTIVE FUN



✅ Do something active today that you actually enjoy and find fun.

✅ Make a list of fun active things that you enjoy and would like to do more of over the next fewweeks as you work towards becoming a fitter and more active version of yourself.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, whatactive fun you want to do more of.

What active fun thing(s) are you going to do today?

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What active fun things could you try to do more of in the future?

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DAY 7________________________________

CREATE A SLEEP RITUAL



✅ Choose at least 1 thing that you can do consistently every night to signal to your body thatit’s time to relax and get ready for sleep.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, whatstrategy or strategies you picked and, if possible, report back to us tomorrow on how it went.

What’s at least 1 thing that you can do consistently every night to signal to your bodythat it’s time to relax and get ready for sleep?

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What’s at least 1 thing that you can do consistently every night to signal to your bodythat it’s time to relax and get ready for sleep?

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How did it go?

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DAY 8________________________________

JUMP AT THE OPPORTUNITY



✅ Brainstorm a list of opportunities for movement that you might come across in your normalday-to-day life.

✅ Jump at any opportunity for movement that you come across today. The more the better, nomatter how small.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, whatsome of the opportunities are that you brainstormed and report back at the end of the day.

Brainstorm a list of opportunities for movement:

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What opportunities for movement did you jump at today??

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DAY 9________________________________

INCREASE THE INTENSITY



✅ If you are someone who exercises regularly, aim for at least 10 minutes of vigorous activitytoday.

✅ If you are someone who never or rarely exercises, then aim for at least 10 minutes ofmoderate activity today.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, whattype of exercise you plan to do today – bonus points if you snap a selfie!

What type of vigorous or moderate exercise did you do? How did it go?

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DAY 10________________________________

LOOSEN UP YOUR HIPS



✅ Pick 2 stretches from the list to loosen up your tight hips and give them a try.

✅ In your Movement Journal, note down any other stretches you’d like to try in the future andwhen you might schedule them into your day.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, whichstretches you tried – bonus points if you snap a selfie of yourself while doing them.

Which 2 stretches did you pick?

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Which other stretches would you like to try in the future and how might you schedulethem into your day?

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DAY 11________________________________

UNPROCESS YOUR FITNESS



✅ In your Movement Journal, answer the questions attached to the 8 ways to un-process yourfitness.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, some ofthe ways that you could start to un-process your fitness going forwards

1) What can you do right now with what you have? (Your body, your furniture, theoutdoors, etc.)

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2) How can you move more often throughout the day? (Regular breaks, schedule it intoyour diary, park far away and walk, take the stairs, walking meetings or dates, etc.)

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3) What can you do today that is at least SOMETHING?

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4) How can you learn better technique? (Youtube, friends, personal trainers, ask inSleekgeek, etc.)

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5) How can you get creative with what’s around you? (Tables, chairs, buckets of water,bags of sand, bags of books, a small adjustable dumbbell, etc.)

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6) What do you enjoy, or what could you see yourself eventually enjoying? (Gym,outdoors, walking, running, martial arts, sports, dancing, swimming, etc.)

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7) How can you keep it fun? (Try new things, get friends or family involved, etc.)

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8) How can you mix it up? (Stuff you enjoy with stuff you maybe don’t enjoy quite somuch or aren’t good at yet, try with new things, change with the seasons, etc.)

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DAY 12________________________________

ELEVATE YOUR HEART RATE



✅ If you are someone who exercises regularly, aim for at least 5 minutes of exercise in theVigorous Activity (80-90%) heart rate zone OR at least 10 minutes of exercise in the ModerateActivity (70-80%) heart rate zone today.

✅ If you are someone who never or rarely exercises, then aim for at least 5 minutes of exercisein the Moderate Activity (70-80%) heart rate zone OR at least 10 minutes of exercise in the LightActivity (60-70%) heart rate zone.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, whatform of exercise you plan to do today to get your heart rate up.

What type of exercise did you do? How did it go?

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DAY 13________________________________

FIND YOUR MINIMUM



✅ Identify how much you would ideally like to exercise each week.

✅ Then, identify what your bare minimum might be if you had to scale that down to somethingmore do-able and realistic (even when life is going badly).

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, whatyour “range” looks like.

How much would you ideally like to exercise each week?

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What’s the bare minimum amount that you’d be OK scaling down to from time-to-timewhen life gets hectic?

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DAY 14________________________________

BUILDING THE HABIT OFEXERCISING



✅ Pick 1 or 2 habit-building strategies from the list below and give them a try today.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, whichstrategies you picked and how it went for you.

Which habit building strategy/strategies did you pick from the list?

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How did they go?

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DAY 15________________________________

PROGRESS, NOT PERFECTION



✅ Choose progress (no matter how small) rather than trying to be perfect.

✅ Write down, in your Movement Journal, a time when you had a plan and something wentwrong, so and rather than getting right back on track you instead threw it all away until youcould restart the next week, or next month, or next year… Below that, write down what couldyou have done differently.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, whatchoosing progress rather than perfection might look like for you.

When was a time that you threw your plan away rather than getting right back on track?

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What could you have done differently?

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DAY 16________________________________

YOUR PERSONAL BEST



✅ Pick a personal best (“PB”) that you would like to beat or even just get excited about chasingafter again.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, whatthat PB is. Bonus points for showing us a photo of you actually going after it!

What personal best (“PB”) would you like to beat or just get excited about again?

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DAY 17________________________________

EMBRACE THE GRIND



✅ Commit to embracing the grind.

✅ Go back through your Movement Journal to remind yourself of what “Future You” looks likethat you wrote down on Day 1. If need be, write down some additional notes of motivation foryourself.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, howyou’re doing – motivation wise – and what you’re doing to keep yourself on track.

Are you feeling “The Grind” lately? What’s that felt like?

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Going back to Day 1, what does “Future You” look like after a wildly successful year?

(Mainly focus on your fitness and level of physical activity, but feel free to think about otherareas of your life that you’d like to work on too.)

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How could you recommit to your goals and embrace the grind?

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DAY 18________________________________

BEND SO THAT YOUDON’T BREAK



✅ Pick one basic yoga posture demonstrated in the link in the lesson and give it a try. Feel freeto try more if you wish.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, whichposture you did and how it went – bonus points for an action-shot selfie.

What yoga posture(s) do you want to try?

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How did it/they go?

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DAY 19________________________________

HIIT IT



✅ Do at least 10 minutes of high-intensity exercise today.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, whatyour HIIT workout looks like.

What type of high-intensity exercise are you going to try today?

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How did it go?

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DAY 20________________________________

DR. NATURE



✅ Spend at least 5 minutes today being in nature without distractions of technology. If you can’tget outside, spend at least 5 minutes looking at nature through the window or any plants oranimals that you have nearby.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, what youdid for “Forest Bathing” today. Bonus points for a picture or selfie.

How could you spend more time in/with nature today?

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How did it make you feel?

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DAY 21________________________________

PROGRESSION IS KEY



✅ Identify at least one way that you can apply progressive overload to your workouts andimprove your fitness.

✅ [OPTIONAL] Share with us, in the Sleekgeek Movement Challenge Support Group, how youplan to keep progressing your fitness.

How could you apply progressive overload to your workouts and improve your fitnessgoing forward?

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WHAT’S NEXT?________________________________

Check out more 21-day challenges atwww.sleekgeek.co.za/sleekgeek-challenges


http://www.sleekgeek.co.za/sleekgeek-challenges

21-Day Movement Challenge

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