It’s that time of year again — the fresh start, the clean slate, the moment we all get to hit “reset” on our goals and dreams. As the New Year begins, so does the perfect opportunity to build better habits and become the best version of yourself. And guess what? You don’t have to do it alone!
The BetterMe 28-Day Challenge is here to make your 2025 transformation journey not only possible but fun, exciting, and achievable. Whether you’re a fitness newbie, someone looking to create healthier habits, or simply ready to shake off the holiday indulgence and refocus on self-care, this challenge has everything you need to succeed.
Think of it as a supportive wellness party — a 28-day adventure designed to empower you, challenge you, and leave you feeling stronger, healthier, and more confident than ever. Plus, there’s a chance to win amazing prizes while you’re at it!
Participation in the BetterMe 28-Day Wellness Challenge Giveaway is subject to specific Official Rules. For full details, including the Privacy Notice, read the Official Rules. By participating, you agree to the Official Rules.
What is the #BetterMe28DayChallenge?
The BetterMe 28-Day Challenge is not your typical New Year’s resolution plan. It’s a structured, easy-to-follow roadmap to help you achieve your health and wellness goals in just four weeks. Unlike fleeting trends, this challenge focuses on building habits that last a lifetime.
With seven simple rules covering fitness, nutrition, mental growth, and daily organization, the BetterMe Challenge is a wholesome, well-rounded approach to feeling your absolute best. And the best part? It’s designed for anyone — whether you’re starting from scratch or looking to level up your existing routine.
BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
The 7 Rules of the BetterMe 28-Day Challenge
These seven rules form the foundation of the #BetterMe28DayChallenge, giving you a clear and manageable way to transform your habits day by day.
RULE 1: Eat 3 Healthy Meals Per Day, Avoid Snacks
When it comes to a healthy diet, consistency is key. The 3 meals a day diet with no snacks approach helps you control your portions and stay mindful of your choices. Focus on creating a balanced plate with lean proteins, whole grains, and plenty of fruits and veggies.
Avoid sugary drinks and alcohol while staying hydrated with water or herbal teas. Planning your meals ahead of time can make this rule even easier to follow. If you’re unsure where to start, consider exploring a meal plan for weight loss or experimenting with different flavors to keep things exciting.
RULE 2: Exercise for 1 Hour Each Day
If you’re wondering how to start working out or what kind of exercise will work best for you, this rule is the perfect way to dive in. You can join a 28-day workout challenge for beginners, explore yoga, try Pilates, or mix it up with high-intensity interval training (HIIT).
If you’re working out at home, a beginner workout plan for women or no-equipment exercises are great options. Start slow, and don’t worry about being perfect — the goal is simply to move your body daily and build momentum.
Read more: Is Walking or Running Better for Weight Loss?
RULE 3: Walk Outdoors for 20 Minutes Daily
There’s something magical about being outdoors. A simple 20-minute walk can help clear your mind, reduce stress, and improve your mood (1). Add a podcast, audiobook, or playlist to make the time even more enjoyable.
This habit is especially helpful for mental clarity and physical recovery (2). It also offers a refreshing break from screens and indoor environments. You’ll also experience benefits like better posture and an energy boost (3) — all while soaking in some fresh air!
RULE 4: Practice a New Skill for 45 Minutes
Personal growth is a key part of the BetterMe experience. Dedicate 45 minutes a day to learning or improving a skill, whether it’s related to your career, a hobby, or a new passion project. Not only will this keep you engaged, but it’s also a fantastic way to build confidence and spark creativity.
From painting and writing to coding or baking, the possibilities are endless. Even small daily efforts can lead to big breakthroughs over time.
RULE 5: Plan Your Next Day Every Evening
This rule is all about setting yourself up for success. Spend a few minutes each evening outlining your top priorities for the next day. Use a planner, journal, or even a sticky note to jot down your main tasks, personal goals, and moments for self-care.
By ending each day with a clear game plan, you’ll wake up focused and ready to tackle your goals for 2025. Plus, the satisfaction of crossing items off your list is an unbeatable motivator.
RULE 6: Get 8+ Hours of Sleep Each Night
Did you know that working out every day is more effective when paired with quality rest? Sleep plays a crucial role in recovery, brain function, and overall health (4). Create a consistent bedtime routine by turning off screens, winding down with a book, or practicing deep breathing.
If you’ve been wondering how long it takes to see results from working out, proper sleep is a major factor. Give your body the rest it needs to thrive!
RULE 7: Track Your Progress Daily with a Photo
Celebrate your growth by documenting your journey. Take a daily progress photo and reflect on how far you’ve come. Sharing these moments on social media using #betterme28dayschallenge not only keeps you accountable but also connects you with a community of like-minded challengers.
Read more: 3 Rules To Help You Start An Effective 30-Day Water Challenge
New Year, New You Giveaway
As if the challenge itself wasn’t exciting enough, we’re throwing in a giveaway to make this journey even more rewarding. Here’s how you can enter:
1️⃣ Like this post and share it to your Stories.
2️⃣ Tag your bestie and invite them to join the fun.
3️⃣ Post your progress on Instagram throughout the challenge (at least once a week) and tag @BetterMe.
4️⃣ Use the hashtag #betterme28dayschallenge in every post.
On February 2nd, we’ll randomly select one lucky winner who followed all the rules to win an exclusive prize! This is your chance to make 2025 unforgettable.
Pro Tips for Success
1. Start Small, Dream Big
Set realistic, manageable goals for the challenge. Every step forward is a win, so focus on progress, not perfection.
2. Celebrate Milestones
Each habit you build and every goal you meet deserves recognition. Whether it’s completing a week of workouts or mastering a new recipe, celebrate yourself!
3. Stay Consistent
Life can get busy, but sticking to your routine is key to seeing results. Set reminders, keep your gear handy, and plan ahead to stay on track.
4. Build a Support Network
The BetterMe community is your biggest cheerleader! Invite friends to join the challenge, share tips, and cheer each other on.
If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!
5. Reflect Daily
Take a moment each evening to reflect on what went well and what you’d like to improve. This practice keeps you mindful and motivated.
Let’s Make 2025 Your Best Year Yet!
The #BetterMe28DayChallenge is your ultimate guide to embracing healthier habits, staying consistent, and reaching new heights in fitness and wellness. Whether you’re looking to lose weight, improve your mental health, or build a solid routine, this challenge is here to help.
Are you ready to take the first step? Let’s make this journey unforgettable together.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- The Mental Health Benefits of Exercise (n.d., helpguide.org)
- Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review (2023, researchgate.net)
- The health benefits of walking (2017, research.ed.ac.uk)
- Brain Basics: Understanding Sleep (n.d., ninds.nih.gov)
