Hello! What I want to propose to you in the following lines is something that can help you become a better person and that you can do yourself without any investment, without gadgets, without anyone’s help, just you.

As the title says, I’m here to propose a Challenge. The 100-Day Challenge!

What is the 100-Day Challenge?

It’s a challenge I created for myself, which consists of doing the following tasks every day for 100 days:

+1 Burpee than the day before;
Read 10 pages of a non-fiction book;
Meditate for 10 minutes;
Do 1 mobility routine.

Why?

When I created this Challenge, I was going through a strange phase in my life. I was doing well, but it seemed like I wasn’t doing well. I was kind of ‘lost’ in my tasks, thoughts, decisions and I couldn’t focus or concentrate on what was really necessary. Not even training, which is one of my life’s passions, satisfied me and, therefore, I was also falling behind!

I stopped for a while and realized that I lacked discipline and commitment.

So I decided to put some pieces together and create something that would challenge me in the areas I need: Body, Mind and Spirit.

Forcing myself to do something every day in my body. What? Burpees. It’s a complete exercise that doesn’t require equipment. Ok, it’s the most hated exercise in the world, but it is what it is. 🙂

I thought of a progression that would allow me to do them every day without any constraints, hence the option of adding 1 Burpee to the number of Burpees I did the day before. In practice, it is to follow the days: Day 1 = 1 Burpee, Day 2 = 2 Burpees and so on.

I also started to include mobility, because it will allow me to have a better quality of life on a physical level. So, I created a general mobility routine for myself that lasted about 7 minutes, but you can search for one on YouTube and follow it.

In my mind, there is nothing better than learning, knowing and discovering. So I started to always accompany myself with 1 book and every day I read 10 pages. Sometimes even more, but at first I only read what was necessary.

In my spirit, meditation started to take up 10 minutes of my day to day. Isn’t 10 minutes right?

It isn’t, but the impact it had after a few days was brutal. Since I wasn’t an expert on the subject, I used the Headspace app, which I highly recommend.

What I can tell you is that at the end of the Challenge (in my case, to be honest, it wasn’t on the last day, it was around the eighties) you’ll come out a different person on the other side. Keeping 4 daily tasks for 100 days is a victory and after that, you’ll feel capable of doing almost anything in life 🙂

Some notes/help:

– Are there days when you don’t feel like doing it? Lots of them. But do it!
– Are there days when you forget? Some, especially at the beginning, but that’s okay, you accumulate and settle the bill the next day.
– I used to meditate early in the morning, read at lunchtime and do Burpees and mobility at the end of the day. But it doesn’t have to be that way, you should find what best suits your lifestyle.
– What counts is the day (from the moment you wake up until you fall asleep) and not the hours.
– Will your inner voice try to convince you to give up? Every day! Learn that you don’t negotiate with terrorists and that it is the greatest terrorist of comfort, laziness and ease.
– Good books to start with are the biographies of people you admire and follow in your field.
– Can’t do Burpees? No problem, do squats. If that’s still too intense for you, sit down and get up from your chair. The important thing is to have a physical task to do.

I hope you challenge yourself and complete the 100 days correctly. Let me know how it goes and maybe I’ll do the Burpees with you at the end 😉

See you soon,

El Coach

sergio.ptcross@gmail.com