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> Join the VIP Wait List < today and you'll get an exclusive 30% discount once entries open.

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A (free!) short and focused 21-day challenge designed to help you ditch chronic dieting and build healthier eating habits.

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GROUP START: 28th April, 2020.
Learn how to ✅ lose weight, ✅ get off the diet roller coaster, and ✅ build healthy habits into your busy life.

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💪 8-Week Body Transformation Challenge! 🥗

Over R100,000 worth of prizes up for grabs.

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Challenger’s Journey – Day 16


Vault menu: Home | Instructions | Nutrition | Exercise | Challenger’s Journey | Prizes | Resources | Support


👋 Welcome to Day 16 of the Challenger’s Journey!

Each day for 8 weeks we’re going to help you think, eat, move, or sleep better.

  • 💡 Each week we will be focusing on 1 of the 4 pillars at a time.
  • 💡 Each day we will challenge you to take action with a daily mission that you need to complete.

Here’s a quick snapshot of what Week 3 looks like:


Today’s 🎯 Mission:

This is what you need to do in order to successfully complete today’s challenge mission.

  • Spend less time sitting today than you normally would (try a walking meeting, stand while talking on the phone, do something in the evening that does not involve just sitting on the couch while watching TV, etc).
  • Stand up for at least 1 minute every hour that you can throughout the work day.
  • Give yourself some kind of score in your Movement Journal whether you were more active or less active than normal today. Was today a success or not?
  • 📋 Complete the form at the bottom of the page when done.

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.


More 🔔 Info:

At Sleekgeek we don’t like to focus too much on the negatives or fearmonger people into changing.

But, it must be said that sedentary behaviour (like sitting) and physical inactivity are a LOT more harmful than most people think.

In fact, being sedentary is one of the TOP factors that reduces life expectancy and health-related quality of life (along with smoking, high alcohol consumption, and obesity).

Something that many people don’t realise is that even if you go to the gym for 1 hour a day, 7 days a week… If you sit on your bum behind a computer, in the car, at a table, on the couch, or in your bed for the remaining 23 hours of your day then you are STILL sedentary!

People are sitting more than ever before.

The benefits of sitting less:

Healthline list some of the reasons that sitting too much may be bad for your health:

But, we would like to reframe that list into the BENEFITS of sitting LESS:

  • Sitting less makes weight loss easier and weight gain harder.
  • Sitting less decreases the likelihood that you will be overweight or obese.
  • Sitting less is linked to a longer life.
  • Sitting less is linked to decreased risk for disease.
  • Sitting less provides benefits that exercise cannot.

Despite how ridiculously simple “sitting less” seems, it’s clear that getting into the habit of sitting less can provide an ENORMOUS amount of benefit.

While exercising for an hour every day is fantastic, if you’re sitting or sleeping for the other 23 hours then you’re still sedentary!

Don’t trivialise this mission:

While sitting less may indeed be a “simple” mission…

It’s NOT an “easy” mission to do.

Just like how everyone clearly knows that vegetables are healthy and chocolate is unhealthy, it’s much easier said than done to eat the right things consistently.

“Knowing” and “doing” are two very different things.

  • Knowing makes us feel good and productive, but it doesn’t move us fowards and can even hold us back when we get paralysed from overthinking things.
  • Doing, on the otherhand, actually moves the needle. It moves you forwards and creates results. It has an impact.

We need both, that is true, but we only need a little bit of knowledge and then a lot of action. We learn the most from actually doing, so the less you do the less you’ll actually know (as confusing as that may seem).

You don’t get to the “next level” without first mastering the basics. At Sleekgeek we like to joke that the boring basics are actually the super duper next level secrets to success.

So, we’re going to help you break it down into more do-able and actionable parts.

The two-part mission:

  • Part 1: Spend less time sitting in general.
  • Part 2: Sit for shorter periods of time (stand up and move around regularly).

We recommend standing up and moving around for at least 1 minute every hour during the workday (and after that too if possible).

An easy way to raise your awareness around how much you are sitting versus standing and remove your excuses is to set a simple reminder on your phone to remind you to stand up.

If once an hour feels a bit much, you could always start with setting a reminder every 3 hours and then work your way to a more frequent reminder from there (until it’s a habit and you no longer need the reminder at all).

You will, of course, want to restrict these reminders to “waking hours” between say 8am and 9pm so that it doesn’t disturb your sleep.

Remember: There’s nothing wrong with sitting. It’s a normal human posture. Just like eating, it’s perfectly OK in moderation. But sitting too long or eating too much can start to cause problems.

You can also make a game out of it by deciding that you have to stand up for at least 1 minute before you check your email at work or social media at home.

Many smartwatches and fitness trackers have built-in monitors that track how much time you spend moving versus sitting and give you prompts to stand up and move around if you’re too sedentary.


Today’s 🎯 Mission:

This is what you need to do in order to successfully complete today’s challenge mission.

  • Spend less time sitting today than you normally would (try a walking meeting, stand while talking on the phone, do something in the evening that does not involve just sitting on the couch while watching TV, etc).
  • Stand up for at least 1 minute every hour that you can throughout the work day.
  • Give yourself some kind of score in your Movement Journal whether you were more active or less active than normal today. Was today a success or not?
  • 📋 Complete the form at the bottom of the page when done.

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.


Mission Accomplished?


Fill in the form below once you’re done so that we can keep track of your progress.

We’ll be awarding spot prizes to deserving challengers as they progress along the Challenger’s Journey.

​Sharing is caring ❤️​

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