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How to SMASH the 100 Workout Challenge

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How to SMASH the 100 Workout Challenge

The perfect workout program, the perfect diet, the perfect plan will never survive a lack of consistency.  Consistency is the number 1 thing missing for most people and it is the number 1 reason for fitness failure.  What if there was a way to keep you on track no matter what?  You could be summer BBQ proof, back to school chaos proof, halloween candy proof, and holiday mayhem proof.  No matter what, you’d stay on track and consistently move towards your goals.  What if there were a challenge that was all about consistency?


There is!  It is called the 2023 On Target Fitness 100 Workout Challenge!  What is the challenge?  To complete 100 workouts between July 1st and December 31st, 2023.  I LOVE this challenge because there is just no way to complete without shifting your mindset to achieve consistency over time.  It is a marathon, not a sprint.  At an average weekly frequency of 3.8 workouts a week, you can have a vacation or an off week here and there.  That said, without some prior planning, you’ll fall behind so don’t sleep on that manageable number.  


Here are my best tips for making sure you celebrate that 100th workout before the end of the year:

  1. Put your name on a challenge card and make it known that you are embarking on this journey.  Getting some accountability from both your gym fam and from your friends on social media is important here.  Put your name up there and post a picture.  Publicly stating a goal is an important part of following through.  Plus you’ll give your facebook friends a break from click bait and political rants so everyone wins!

  2. Plan your week.  Shooting for 5 workouts a week is a good pace to bake in some wiggle room for vacations or sick time.  For most, that looks like 3 strength days and going on a couple rucks.  There are other ways to do this, but combining the 3 strength days plus two active recovery days will help you hit your frequency while helping you maximize and recover from your strength work, maximizing results.  

  3. Plan ahead.  I have some travel planned during this challenge.  I will need to start strong with some extra rucks and then I will need to do some travel workouts as well.  

  4. Get it done.  Understand that things are going to come up.  The people who finish this challenge successfully aren’t the ones who managed to go 6 months without something coming up, they are the ones that got their workouts done anyways.  It is a shift in attitude.  Instead of looking for reasons why you can’t workout, you are always looking for, and finding ways to get it done.  


How much does the 100 workout challenge cost?  It is completely FREE for members : )


If you aren’t a member yet but you’re ready to chat one on one with a personal trainer about your goals, fill out the form at the top or bottom of this page and I will be in touch : )


For members, what does / doesn’t count:

  1. Personal Training and open gym count as one 

  2. You cannot count two workouts in a day

  3. Workouts in other gyms don’t count

  4. Rucks count if you take a picture, post it, and tag the gym

  5. Travel workouts count if you take a picture, post it, and tag the gym

  6. You can count one non gym, non ruck workout per week (run, bike, paddle) if it’s truly a workout and you take a picture, post it, and tag the gym.


This will be our 6th annual 100 Workout Challenge!  Let’s have a good one!


Serving Portsmouth, Kittery, and the broader Seacoast community, we help people finally get in shape, feel confident, and have all day energy, even if getting everything done is a constant struggle.

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