THE ESN CHALLENGE 2025 THE ESN CHALLENGE 2025

BACK TO BUSINESS

BACK TO BUSINESS

Welcome to our “Back to Business” Challenge!

Here you’ll find everything about the ESN Challenge 2025 – you bring the motivation, we bring the guidance. All the way to your Perfect Week!

GET BACK TO BUSINESS - JOIN THE CHALLENGE
Jetzt erhältlich: dasChallenge Logbook
JETZT SICHERN JETZT SICHERN

All Challenges at a Glance

1% better every day – week by week.

#1 EASY ENTRY
01.09. - 07.09.

Easy swaps instead of a full reset

  • Establish small changes in daily life
  • Take the stairs instead of the elevator
  • Drink water instead of soda
  • Walk 10,000 steps a day

#2 PROTEIN BOOST
08.09. - 14.09.

Cover your protein needs

  • Goal: 2 g protein per kg bodyweight daily
  • Supports muscle growth, maintenance & satiety
  • Increases calorie burn through digestion

#3 SUPP UP
15.09 - 21.09.

Integrate supplements into your daily routine

  • Supplement purposefully when nutrient needs are higher
  • Make supplements part of your daily habits
  • Consistency = better effectiveness

#4 DAILY DRIP
22.09. - 28.09.

Stay hydrated every day

  • Goal: 3 liters of water per day, incl. electrolytes
  • Important for performance, circulation & cell functions
  • Especially relevant during heat, sports & sweating

#5 COLOR YOUR PLATE
29.09. - 05.10.

Eat colorful & stay well-nourished

  • Goal: 500 g of fruit and vegetables daily
  • Provides vitamins, minerals & fiber
  • Filling, low in calories and perfect as a snack

#6 NO DAYS MISSED
06.10. - 12.10.

Stay consistent with a plan

  • A training plan gives structure and clear goals
  • Progress through regular, measurable training
  • No skipped training days without reason

#7 REST & RISE
13.10. - 19.10.

Sleep well, perform better

  • Good sleep is crucial for recovery, hormones & immune system
  • Improve sleep hygiene: sleep cool & dark, avoid screen time
  • A stable sleep-wake rhythm supports recovery & performance

#8 BOOST YOUR METABOLISM
20.10. - 26.10.

More movement = higher burn

  • 20 minutes of cardio per day is enough for positive metabolic effects
  • Supports fat burning, stress relief & overall fitness
  • Raises basal metabolic rate beyond the workout itself

#9 START YOUR DAY RIGHT
27.10. - 02.11.

Start your day with protein

  • A protein-rich breakfast keeps you full longer & stabilizes blood sugar
  • Supports muscle building & maintenance after overnight fasting
  • Helps prevent cravings – especially in a calorie deficit

#10 EAT WITH INTENTION
03.11. - 09.11.

Planning leads to better eating

  • Clear planning supports muscle gain, fat loss & adjustments
  • Meal prep gives you control – on the go, at training or at home
  • Macros, calories & needs are easier to track & implement

#11 HEALTHY HABITS
10.11. - 16.11.

Strong immunity through good routines

  • Healthy nutrition, exercise, sleep & stress management strengthen immunity
  • High stress may weaken short term – long-term balance is key
  • Support recovery with nutrition, supplements & rest

#12 YOUR PERFECT WEEK
17.11. - 23.11.

All routines at a glance

  • Integrate the best habits of the last weeks into daily life
  • Track progress, nutrition, activity & recovery in your Perfect Week
  • Goal: 100% on point – a week to be proud of

Prizes

1st Place

2nd Place

3rd Place

Weekly Prize

12 × €500 Voucher

Your Favorites

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