Embrace the Countdown to Summer: A 100-Day Fitness Journey

Welcome to Your 100-Day Transformation

Summer is just around the corner, and with only 100 days to go until the official start on June 20, it’s time to kickstart your journey to feeling your best. Shedding winter weight and getting in shape doesn’t have to be overwhelming, especially without a gym membership or equipment. Personal trainer and performance coach Katie Wilder Thomas has shared some simple yet effective strategies to help you achieve your fitness goals. Whether you’re looking to boost your energy, feel more confident, or improve your overall health, the next 100 days can be a transformative period. Let’s dive into how you can make the most of this time.

1. Pick Up the Pace: Cardiovascular Training Made Simple

Cardiovascular training is a cornerstone of any fitness plan, and the good news is that it doesn’t have to feel daunting. According to Thomas, committing to consistent cardio can help you feel amazing in your skin. The CDC recommends at least 150 minutes of moderate exercise per week, which can be as simple as a brisk 30-minute walk five days a week. This habit not only helps with weight loss but also slashes your risk of premature death by 31%.

If you’re ready to challenge yourself, Thomas suggests tracking your progress. Start with jogging for as long as you’re comfortable—whether it’s 30 minutes, 10 minutes, or even just five. Write down your time and aim to beat it slightly each week. As you get stronger, you can gradually increase your duration. Over time, what feels challenging now will become second nature, and you’ll be amazed at your progress.

2. Step It Up: The Power of Daily Movement

While structured workouts are important, Thomas emphasizes that what you do during your workout is just a small part of your day. The majority of your time is likely spent sitting—whether at a desk, in traffic, or on the couch. The average American takes only about 4,800 steps a day, which is far less than the 16,000 to 20,000 steps our hunter-gatherer ancestors averaged.

To combat this, Thomas recommends increasing your daily step count. Start by measuring your current baseline, then aim to boost it by 10% to 15% each week. For example, if you’re currently averaging 5,000 steps, challenge yourself to reach 5,500 next week and 6,500 the week after. This gradual approach helps you find sustainable ways to incorporate more movement into your day.

3. Don’t Sit Still: The Importance of Avoiding Prolonged Sitting

One of the easiest ways to increase your movement is to avoid sitting for too long. Thomas suggests setting a timer to remind yourself to get up every 50 minutes, even if it’s just for a quick stretch or walk. While it might be tempting to stay glued to your desk, moving regularly can actually improve focus and productivity. These small breaks also encourage healthier habits, like hydrating and managing stress, which can lead to better food and lifestyle choices.

4. Get Stronger: Strength Training for Longevity and Confidence

Strength training isn’t just about building muscle—it’s about boosting your longevity and overall well-being. Resistance exercises like push-ups, squats, and planks help you feel stronger and more confident. Plus, muscle is a metabolically active tissue, meaning it keeps your metabolism higher, which is key to preventing weight gain as you age.

Thomas recommends strength training at least twice a week, focusing on basic movements like squats, presses, and pulls. To track your progress, she suggests testing yourself with simple exercises like unbroken push-ups, one-minute squats, or plank holds. These small milestones will show you how much stronger you’re getting over time.

5. Prioritize Protein: The Key to Energy and Satisfaction

Protein is a powerhouse nutrient that deserves attention, especially when you’re trying to lose weight or maintain muscle. It provides energy, helps repair and build muscle, and keeps you full longer, which is crucial when you’re cutting calories. Thomas encourages a “protein first” mindset at meals, but emphasizes that you don’t have to be perfect. Simply focusing on incorporating more protein into your diet can make a significant difference.

6. Embrace the Journey: Consistency and Balance

The next 100 days are about more than just quick fixes—they’re about building sustainable habits that will serve you well beyond summer. Whether it’s increasing your step count, challenging yourself with cardio, or strengthening your body, consistency is key. Thomas reminds us that small, gradual changes can lead to big results over time.

So, don’t be too hard on yourself if you miss a workout or slip up on your diet. Instead, focus on progress, not perfection. With a little intention and effort, you can feel stronger, more energetic, and more confident by the time summer rolls around. The countdown begins—let’s make these 100 days count!