New Year, New You, New Challenge

01/01/2021 12:00 am - 28/02/2021 12:00 am
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New Year Challenge

After the many challenges of 2020, how are you, are you okay? Let’s make 2021 all about YOU!

Our ‘New Year, New You’ Challenge is your challenge, your way! Whatever you decide to do, taking part means you are supporting the Rowans Hospice Charity so we can continue providing specialist Hospice care to everyone in the local community.

What better way to make a positive start to 2021 by choosing a new challenge at the start of the New Year!

Your Challenge, Your Way

This is a family-friendly free event, open to all ages and abilities and can be done where and whenever you like.

Take part as an individual or as part of a ‘virtual team’ with your family, household, support bubble, friends and work colleagues who live elsewhere. If you run a local business, why not sign up and get your employees on board.

How about taking on a fitness relay challenge together? Each running 2 miles to reach a 26.2 marathon throughout January? And if you fancy mixing things up a little more, why not dress up in fancy dress – but make sure you send us your photos! Check out all our ideas below!

Laura Skydive at Netheravon Sat 2nd Sept (13)

When? Anytime from 1 January – 28 February 2021
What? Whatever challenge you would like to do – check out our inspiration below
Where? Anywhere in your local area!
How much? FREE (with a suggested £25 sponsorship pledge or donation)
Who? Individually, with your household, support bubble or as a virtual team.

Please adhere to the Government’s social distancing guidelines at all times.

Sign up below and support your local Hospice! 


Top Tips

No stranger to competition, Katy Sexton is a former female Olympic swimmer for Great Britain. She became the first British swimmer to win a World Championship title when she won the Women’s 200m in 2003 and has represented Great Britain in two Olympics, four World Championships and three Commonwealth Games. She was awarded the MBE for services to swimming in 2004.

Here, Katy shares some of her top tips for supporting a great nutrition and exercise programme.


Keep a balanced diet including:

  • Carbs (potatoes, pasta, starchy foods)
  • Protein (lean meat, Quorn, tofu, eggs, milk)
  • Healthy fats
  • Fibre
  • Vitamins and minerals
  • Most foods will have all the nutrients you need, so supplements should not be necessary
  • After a workout you will feel hungry and will need to replace lost nutrients – things to help post-recovery are proteins
  • The more colourful your plate can be, the better – try to stay away from fried things and sweet treats; the odd treat is ok but everything in moderation
  • Most importantly, make sure you drink enough water, aim for at least 2 litres a day​



  • The key here is not to overdo it. If you are doing more exercise than you are used to, build up slowly as you will find this more sustainable to keep up. You can always add more on once you get fitter and stronger
  • It is important to stretch as this will help you recover too, but remember rest can be as important as training – listen to your body
  • It can be helpful to have a timetable of when you are planning on doing your exercise so you stick to it
  • Don’t forget to plan meals and recovery days too
  • If you feel unwell then stop and consult GP if necessary (you should consult your GP if you have underlying health conditions prior to commencing any exercise)
  • Most importantly-have fun! ​

What you get

  • Digital certificate on completion of your challenge
  • Training and nutritional tips
  • Downloadable fundraising New Year New You bib to wear on your challenge
  • Fundraising support and advice​
collection tin

How to fundraise

Fundraise as an Individual
The easiest way to collect sponsorship is to click on the link, set up your JustGiving page and click ‘start fundraising’.

You can also download a sponsorship form here to collect sponsorship offline.

Fundraise as a Team
Setting up a Team page will show your individual and combined sponsorship totals and even encourage some friendly fundraising competition! Find out more here: Team JustGiving Pages

Get Social
Show the world how you are embracing a New Year, New You by sharing your photos on social media using #NewYearNewYou and tag us @RowansHospice so we can share and celebrate your fabulous fundraising!


  • Take on your own ‘Couch to 5K’ challenge
  • Take on the rush of a Rowans Hospice 13,000ft SkyDive (subject to Lockdown restrictions easing)
  • Walk around your local park for 30 mins each day, increase your distance each week
  • Cycle 5 miles every weekend in January and February
  • Check in with the Body Coach on YouTube for his 2021 Kickstarter Workout every day
  • Got a rowing machine? How about rowing 10,000km a day? Or set yourself a 30 minute challenge each week to see how far you can row
  • Enjoy an online 40 minute energising Yoga Workout
  • Maximise the fun and burn off those mince pies with a 30 minute hula hoop workout
  • Challenge yourself to 100 sit ups every day – that will shift the Christmas Pud!
  • Walk yourself healthy, strong, happy and smart with Leslie Sansone
  • Step it Up by challenging yourself to do 10,000 steps a day​
  • Hold a family sports day in your home or garden and ask family and friends for sponsorship

How to Register

  1. Sign up for the New Year, New You Challenge below
  2. A. If you are collecting Sponsorship: Please select ‘New Year, New You – Sponsorship’ and select at least 1 in the quantity box.  If you signing up as one family group, not every member has to pledge to fundraise £25 or more (unless they want too), please add any additional members under the ‘Additional Family Team Member’.
    B. If you are not collecting Sponsorship: Please choose ‘New Year, New You Challenge – £25 Donation and select at least ‘1’ in the quantity box. If you signing up as one family group, not every member has to make the £25 donation (unless they want too), please add any additional members under the ‘Additional Family Team Member’.
  3. Set up a JustGiving fundraising page
  4. Share your fundraising page with all your family, friends, work colleagues and neighbours on social media, at work, where ever you can to help get as much sponsorship as you can
  5. Join the Rowans Hospice Community Fundraiser Group on Facebook to share your ideas and what you are doing to raise money. You might even inspire someone else to take part.
  6. Don’t forget to download your New Year, New You bib that you can attach to your clothes and personalise with a message to your special loved one to help keep you motivated
  • 01/01/2021 - 28/02/2021
    12:00 am


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