Sunny D’s Sofa to Sunshine Challenge!

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Hey everyone, join me, Lily in Sunny D’s Challenge! 

Fitness, Running, Exercise... All sounds like something a lot of us can’t be bothered to do. Right? 

Well I have been getting my butt moving and have been motivated by Sunny D’s “Sofa to Sunshine” Challenge!

Every morning I get up and drink a 250ml glass of Sunny D (only 50 cals) with my breakfast which gives me the zing to get some exercise into my daily regime – as well as that much required 50% daily Vitamin D. 

So my first weeks of Sofa to Sunshine went a little like this...

Days 1 -7:

For the first couple of days I went on 15 minute walks around my village and I took my family dog along with me (nice to have a bit of company.) It was great to be out in the fresh air and topping up my other 50% of Vitamin D.  When Day 3 hit I followed the plan, changing my tempo between my normal walking pace and a brisk walk, I also increased the time I spent on the walk- I noticed that breathing was becoming easier and I finished the walk feeling great!  Day 4’s rest day- was a lovely treat, especially as it was raining. Day’s 5 & 6 came around, and with the sun out, it was certainly a glorious time to be outside. I was certainly feeling more Sunny! Day 7’s rest day gave me the chance to hang out with my family, allowing me to chill out and plan the next 7 days. 

Day 8 -14:

So week 2 of the challenge came around and I was really looking forward to getting back outside. Day 8 was such a great way to start the week, picking up from Saturday’s exercise and preparing me to add in a jog. As Day 9 hit, I was quite looking forward getting outside and giving the jogging a go! Although it was not the sunniest of days, the 30 minutes breezed by and the 1 minute of slow jogging was actually quite enjoyable. Day 10 brought a nice rest day and the chance to enjoy my glass of Sunny D later in the day. Days 11 - 14 flew by and the faster pace was becoming increasingly easy. I even decided to swap my rest day over to the Sunday, as we had lots of plans that day. 

I really enjoyed the challenge and will continue to build on it in my own time. I think working the plan up slowly really helps, as well as actually putting some time aside in my day to get outside and have some time to myself. My dog definitely enjoyed the extra walks on top of our usual routine and I think we may start to combine them so we can see more of the area we live in. I have definitely moved from the sofa to the sunshine, great challenge Sunny D!

You can check out my progress on Instagram @lilsbeautybuys

Will you give it a go?* 

*Please read the disclaimer below. 


Day 1

10-15 minute walk around your local area. 

Day 2

10 – 15 minute walk around your local area

Day 3 

20 minute walk around your local area. Varying the speed 4 slow, 1 fast, 4 slow etc. 

Day 4 


Day 5 

20 minute walk around your local area. Varying the speed 2 slow, 1 fast etc. 

Day 6 

20 minute walk around your local area. Varying the speed 3 slow, 2 fast etc. 

Day 7 


Day 8

30 minute walk around your local area. Varying the speed 4 Slow, 1 fast etc. 

Day 9 

30 mins around your local area. Varying the speed 5 walk, 1 Fast Walk/Slow Jog etc.

Day 10 

Rest Day 

Day 11

30 mins around your local area. Varying the speed 8 walk, 2 Fast Walk/Slow Jog etc. 

Day 12

30 mins around your local area. Varying the speed 3 walk, 2 Fast Walk/Slow Jog etc. 

Day 13


Day 14 

30 mins around your local area. Varying the speed 2 walk, 1 Fast Walk/Slow Jog etc. 


Disclaimer: The exercises provided by Sunny D are for entertainment purposes only, and are not to be interpreted as a recommendation for a specific treatment plan. Exercise is not without its risks, and this or any other exercise program may result in injury. To reduce the risk of injury, before beginning this or any exercise program, please consult your doctor. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. Sunny D UK, Suntory and Refresco UK disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a doctor.