It’s the end of our 21 Day Challenge!

Fiona O'Donnell

April 20, 2017

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Well done – it’s day 21 and the end of our 21 Challenge. You made it and should be very proud of yourself!


We are finishing our 21 days with the final element of the Just One Mile programme. After a warm-up, the main set is 2 mins of jogging or a very brisk walk or even a fast run.

Take 10 seconds to allow the heart rate to come back down just a little. Repeat this main set 5 times. If you want to know how to ramp things up further, check out and hit the Just One Mile tab.

Congratulations you’ve made it!!!!

Research has proven that it takes 21 days to turn a new behaviour into a habit.

We hope that you have enjoyed our 21 Day Challenge and more importantly, we hope that exercise and healthy eating will continue to be part of your daily routine.

How to Continue on Your Healthy and Fitness Journey Following the 21 Day Health & Fitness Challenge

If you need a challenge to keep you on track, I am giving you two options.

  1. Myself and Colin Murphy from the awesome Properly Built YouTube channel have teamed up to deliver a 6 week nutrition and training programme online. We put huge work into developing these HIIT sessions and the nutrition education programme and would love to have you on board. To get straight to the sign up –
  2. Your second option – you have already had a taster of the #justonemile programme. The best thing about this is that it is completely accessible for free by individuals of ALL abilities. Check it out here at

In the meantime, I just want to say thanks for joining us on this 21 day challenge and we hope to see more of you soon.


If you have any questions about any of the programme, email me at [email protected] or send me a message on Instagram, Facebook or Twitter


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Published On: April 20th, 2017 / Categories: For Parents / Last Updated: June 28th, 2020 / Tags: /

About the Author: Fiona O'Donnell

Fiona O’Donnell is a fitness, health and wellness advocate. She has a background in diagnostic cardiology and qualified as a Clinical Physiologist. She left that role to move into the prevention aspect of health and wellness. Following completion of her MSc in Exercise and Nutrition Science, she set up West Cork Fit and she works with sports teams and 1-1 clients providing nutrition coaching amongst other things. She is also a qualified Pilates instructor and personal trainer.

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