How I got fit again after a 100 day workout challenge
Injured for 8 months
Before I got injured, I had been exercising an average of 3 to 4 days a week for years. This came to an abrupt end in March 2023 and I suddenly started experiencing a lot of shoulder pain during strength training in Spain. Even while running I had pain in my shoulder. We returned to the Netherlands in May, where I immediately went to my physiotherapist. It turned out that I had an injury to my cervical vertebrae C1 and C2, which was strange as I felt nothing in my neck and only felt pain in my shoulder. This pain turned out to be a result of the injury to my cervical vertebrae. Cause unknown, it could have been overloading, bad posture, stress, poor sleep or old age, I am now 48 years old again. Often complaints about these vertebrae are a combination of the possible causes I just mentioned.
What followed were 8 long months of exercise pain, discomfort, frustration and physical therapy. It was a period in which I could hardly exercise and therefore gained eight kilos. It was a difficult time, not only physically but also mentally. Especially because the recovery took so long and I was limited in sports such as running and strength training.
Difficult to get into a sporting rhythm
After my injury I had a hard time getting back into my sporting rhythm. Sometimes this was once a week, sometimes not at all and occasionally twice a week. I couldn't get into it and every time it was a struggle to exercise. A good friend of mine did something that gave me an idea. He had completed a seven-day exercise streak from January 1 – exercising every day for seven days in a row. Then he didn't do anything for months after that, which was a shame... and he thought there could be another way.
This gave me an idea: why not come up with my own challenge? I have done a long session in a row before, but during the corona period I got stuck at 55 days. While everyone was gaining weight with corona, I was extra active during that period. Perhaps that is why, even without vaccinations, I have only had corona once without being sick. But that's another story.
I really wanted to challenge myself this time and get back into the habit of exercising. This led me to a “100 day workout challenge”. The idea is simple: every day for 100 days I would train. Strength training to get my body back into shape, combined with cardio and running for my fitness and to lose some extra fat.
Not thinking about whether I should exercise today. No, the question was what time do I start exercising! That was my motto!
I started the challenge with great enthusiasm. The first 2 weeks were difficult – my body was no longer used to the effort and I felt every muscle in my body.
Objectives 100 day workout challenge
The goal was simple: exercise every day for at least 30 minutes for 100 days. But as with any challenge, there were other goals I wanted to achieve. One of the goals was to be able to do at least 10 pull-ups again. I still remember the time when I could easily do 16 pull-ups, but after my injury I could no longer do just 1. This challenge was supposed to help me regain my strength and get back into shape.
Another goal was to be able to run a half marathon within 2 hours. This had been on my list for some time, but I had never found the motivation to actually do it. I also wanted to lose 8 kilos. This was not only for aesthetic reasons, but a lighter weight is also important for your health. I knew that exercising every day would help me achieve this goal.
But this challenge wasn't just about the next 100 days. There were also longer goals that I wanted to achieve after this period. One of them was to get a six-pack for the summer. This was something I had many years ago, but not in the last 15 years. With this challenge I hoped to finally find the motivation to achieve this goal.
Another long-term goal was to run a full marathon. This is of course a huge challenge, but I knew that if I could complete the half marathon, I can also complete the full marathon. I looked forward to the physical and mental transformation this challenge would bring, and the sense of satisfaction and pride I would experience in achieving my goals. It was a journey full of obstacles and victories, but I was determined to persevere and become stronger than ever.
| Objectives | Within 100 days / Longer term | Description |
|---|---|---|
| 10 pull ups | Within 100 days | Returning to strength to do at least 10 pull-ups again after losing strength due to lack of training. |
| Half marathon | Within 100 days | Running a half marathon within 2 hours, a long-cherished wish that would finally come true thanks to the challenge. |
| Lose 8 kilos | Within 100 days | Not only for appearance but also for health. I have not made any dietary adjustments, but I want to achieve the 8 kilos purely by burning more calories. |
| Six pack for the summer | Longer term | Aiming for a six-pack by the summer, a goal that has always been desired but for which the discipline has been lacking until now. |
| Full marathon | Longer term | The ultimate goal: running a full marathon, with completing the half marathon being seen as an intermediate step on the way to this major physical and mental endeavor. |
Nutrition and supplements for support
During this challenge I decided not to do anything extra with my diet. During the 100 day challenge, I did take various supplements to support my training and goals that I wanted to achieve. I have cycled between the following supplements:
- Pure Arctic fish oil
- Vitamin D
- Vitamin C
- Magnesium l-threonate
- Ca-Akg
- L-taurine
- NMN
- Hyaluronic acid
- Green tea extract
- Alpha GPC
- L-citrulline
- Apigenin
- TMG
- Organic hemp protein and organic pea protein
Alternating between these supplements has helped me support various aspects of my health, goals and performance during this challenging time. Unfortunately, due to strict European legislation, I am not allowed to describe the exact effect of these supplements and/or share scientific articles about them. For more information about the specific benefits of these supplements, we would like to invite you to contact us personally via our contact form or via chat. If you have any questions about how these supplements can contribute to your well-being and performance, we are always ready to help you and provide all the information you need.
100 days workout training schedule 1st month
My plan was simple but effective. For the first few weeks, I would do 45 minutes of strength training every other day and run the other day. My running training took place on the beach, in the mountains or just along the boulevard. I wanted to expose my body to different types of terrain to improve my endurance and adaptability.
In addition to varying locations, I would also vary the type of running training I did. Some days would be dedicated to long distance running, pushing my body to go further and further, while other days would be focused on sprint training. This combination of long distances and sprints would help me improve my speed, muscle mass in my legs and endurance.
I knew this plan wouldn't be easy. There would be days when I didn't feel like training, days when my muscles were sore and my body was begging for rest, or after a late night with a little too much booze, I really didn't feel like it. But I was determined to persevere. I knew that every workout with a few more pounds on the weights and every mile I ran would bring me closer to my goal.
And so began my 100 day workout challenge. Every day I woke up early, ready to start the day with a workout. Whether it was a strength training session in the gym or a run on the beach. I pushed myself to train harder, run faster and last longer.
My 100 day workout training schedule 2nd month
After a month of building and committing to my new fitness routine, I felt it was time to up the ante and take my training to the next level. The 45 minutes of strength training I had been doing consistently was augmented with another 15 minutes of cardio to improve my overall fitness and burn some extra calories. During cardio, I mainly focused on rowing and the cross trainer, where I consciously used my arms more to spare my legs after the intensive running sessions I had done the day before and were also scheduled for the day after.
It was a conscious decision to give my body enough rest to recover and at the same time get the most out of my training sessions. Balancing pushing my limits with the need for recovery was not an easy task, but I knew it was crucial to my progress.
There were plenty of moments of no sense, but every time those thoughts arose, I reminded myself of the reasons I took on this challenge. My goal was to become stronger both physically and mentally and to lose pounds. This gave me the motivation to continue. After two months of consistent and intense training, I finally started to reap the rewards of my hard work. My body felt stronger and more powerful, my endurance had noticeably improved and I had much more energy.
The feeling of satisfaction and pride I got from seeing visible results motivated me to keep going and challenge myself further. I realized that the efforts I had made had not been in vain and that every drop of sweat was starting to pay off. With renewed determination and focus, I was determined to make even more progress in my fitness goals and continue to push my own limits.
My 100 day training schedule for the last 40 days
Back in Amsterdam it became a challenge. The cold and rain and hustle and bustle of the city provided an extra challenge. My motto, “The question is not whether I will exercise, the question is what time I will exercise,” kept me on track. As a self-employed person, I have the flexibility to exercise whenever I want, which may make it a little easier for me than for someone who is employed and has to work and therefore exercise at fixed times.
In the Netherlands I was unable to train in the gym at 7 am, as I did in Spain, so I often opted for late morning or afternoon. My workout schedule at the gym now consisted of 45 to 60 minutes of strength training and 30 to 45 minutes of cardio. So a total of 90 minutes of alternating cardio and strength. In addition, I continued to run on the other days, initially mainly on the treadmill because of the bad and cold weather in the Netherlands, but later only outside because that is much nicer.
I noticed that exercising daily not only changed my body, but also made my mind more powerful. When I experienced work-related stress, it was a good time for me to take a break and go for a run. After running, the stress was out of my body and I had a clear head, which made it easier for me to get back to my work for the day.
The routine gave me a sense of satisfaction and self-discipline. This way I could start my tasks as an entrepreneur every day with renewed energy and focus. Exercising became an essential part of my daily routine, a moment of rest and effort amid the hustle and bustle of entrepreneurship. This also had a positive impact on my overall well-being and productivity, making me better able to deal with stress and challenges. It not only strengthened my physical health, but also my mental resilience and perseverance.
As a result, I was able to continuously challenge and improve myself, both sportingly and in my professional life. The combination of regular exercise and entrepreneurship brought a sense of balance and harmony to my daily routine, leaving me feeling both physically and mentally stronger and more resilient than ever before.
My achieved goals
Within the 100 days of my challenge, I made incredible progress and exceeded my goals. It started with my initial goal of being able to do 10 pull-ups, but I was determined to go further and ended up achieving 12 pull-ups – a testament to my growing strength and perseverance. I also surpassed myself by running a half marathon in a time of 1 hour, 58 minutes and 12 seconds.
The sense of achievement and pride I felt in achieving this milestone was immense. I have to say that I am still reconsidering my challenge to run the full marathon, but in any case I will train for it and then we will see if I will run it.
And if that wasn't enough, I managed to lose a whopping 8 kilos, making my body not only slimmer, but also healthier and stronger. These achievements are not only a reflection of my hard work and dedication, but also my determination to surpass myself and push my limits.
Now, looking back on those 100 days, I can proudly say that I completed the challenge. It was a journey full of ups and not really that many downs. Ultimately, it made me stronger – both physically and mentally. So for anyone struggling to get back into their workout routine after an injury or just looking for a new challenge: try the 100 day workout challenge. It won't be easy, but it will be worth it. And who knows? You might discover something new about yourself along the way.
A positive mindset and determination can work wonders when it comes to overcoming obstacles and achieving personal goals. With the right dedication and commitment, nothing is impossible. So keep believing in yourself and don't be afraid to take on challenges, because in the end you will emerge stronger from every struggle.
Perseverance is the key to overcoming challenges and achieving our greatest ambitions, and not just in sports. So let's stay determined even in difficult times, because at the end of the day you can be proud of what you have achieved and how far you have come.
100 day workout challenge is not for everyone
The idea of exercising every day may sound like an achievable goal, but in reality it is not for everyone. It takes tremendous dedication, discipline and perseverance to stay consistent and make time for exercise every day. It can be difficult to keep motivation high, especially on days when fatigue, stress or other obligations seem to take over. In addition, physical limitations or health problems can make it difficult to exercise intensively every day. It is important to set realistic goals and listen to the body so that overload and injuries are prevented. For some people, it may be better to aim for regular but less intense training sessions to find a healthy balance that is achievable and sustainable in the long term.
Consultation and advice from a doctor and a personal trainer can help determine an exercise program that is safe and effective, taking into account individual needs and limitations. The most important thing is to listen to your own needs and abilities and find an exercise routine that suits your lifestyle.