What is 75 hard challenge?
The 75 Hard Challenge, founded in 2019 by entrepreneur Andy Frisella. It is not merely a fitness challenge but rather a “transformative mental toughness program.”
Participants are required to adhere to specific daily tasks for 75 consecutive days.
Including:
- following a structured diet aimed at physical improvement;
- completing two 45-minute workouts (one outdoors) and taking a progress photo,
- drinking 1 gallon of water, and reading 10 pages of a book (excluding audiobooks).
No deviations from the program are permitted, and failure to meet daily goals results in progress resetting to day one. The program claims to enhance confidence, self-esteem, perseverance, self-worth, self-belief, fortitude, and grittiness.
Successfully completing the program involves:
- reading at least 750 pages,
- establishing a dietary routine,
- staying well-hydrated, and
- documenting physical progress through a daily catalog of photos.
What inspired you to take on the 75 Hard Challenge?
I decided to do the 75 Hard Challenge not just on a whim but because I need a reset. I felt a strong connection to it after a special moment of prayer. It felt like a sign from a higher power telling me to be open to new possibilities.
Through a social conversation with a group of individuals who shared their experiences, doing some research, and seeing the challenge a lot online. I decided to join. I think this journey will help me grow and learn more about myself, and I really believe it’s going to make a big difference in my life.
Getting Through the First Week: A Challenge for Stick-to-itiveness and Toughness
The first week of the 75 Hard Challenge had its tough moments, even though I was ready for it. I had two weeks to get my mind and body ready, but still, the first week was a big surprise. It really pushed me to stay committed and stay mentally strong.
Every day, it was hard not to make excuses and just give up on the challenge. The size of the task, along with feeling overwhelmed and scared of failing, made it really tempting to quit. The first week made me prove how committed and mentally tough I could be. I had to face and beat the limits I set for myself, dealing with the uncomfortable and unsure feelings that come with growing as a person.
Did you follow a specific diet during the 75 Hard Challenge?
In the 75 Hard Challenge, it’s super important to stick to a specific diet without having cheat meals or alcohol. The diet includes foods like eggs, liquid egg whites, sugar-free almond milk, avocado, chicken breast, broccoli, salmon, rice, a food scale, water, and Quest protein bars.
Sometimes, I would choose other foods that still followed the challenge rules to keep things interesting or when I was really busy such as Grilled Chicken Salad with extra grilled chicken, a Grilled Chicken Sandwich with extra grilled chicken from Chick-fil-A, or a Grilled Chicken Wrap with extra grilled chicken from Wendy’s.
These alternatives helped me stay true to the challenge’s strict diet while making it easier for me to keep my promise.
My 75 Hard Challenge Journey
Doing the daily outdoor workouts regardless of the weather conditions, especially the morning walks, has changed how I think and see things. Choosing to wake up early and spend 45 minutes walking taught me that facing challenges can lead to big achievements. What seemed like a chore at first became a chance for me to grow, a special time to connect with God and to care for myself.
At first, I didn’t think taking pictures every day was a big deal. But when my coworkers noticed changes in how I looked, it made taking those pictures more important. Looking back at them helped me see my progress and appreciate the good changes I made with hard work. It reminded me to keep going and keep improving myself.
During the 75 Hard Challenge, there were moments when it was tough to stick to the rules. Craving different foods, feeling unmotivated to read or exercise, and trying to drink a whole gallon of water every day were some challenges I had to deal with. But instead of giving in, I saw these moments as chances to become better and more disciplined.
This involved diversifying my meals to introduce new flavors and maintain interest, prioritizing reading over other forms of entertainment, pushing myself to complete both of my daily workouts even when lacking motivation, and diligently carrying a gallon of water with me at all times to ensure I met my hydration goals.
Staying disciplined and holding myself accountable wasn’t easy, but the rewards of sticking to it were huge. The feeling of accomplishing my goals and growing as a person made all the hard times worth it.
How did completing the 75 Hard Challenge affect your confidence and self-esteem?
Finishing the 75 Hard Challenge boosted my confidence and made me feel proud of myself. Now, I believe I can do anything I set my mind to. Doing the challenge during the holiday season showed how determined and strong I could be. It made me trust in my own abilities and feel empowered.
Dealing with Challenges: Getting Through Tough Times and Celebrating Progress
One big challenge I faced was with reading. I’m not a big reader, but I knew reading would help me grow. To overcome this, I started reading multiple books (personal development, self-help, and skill-building) at the same time to keep my mind interested. Even on days when I struggled to meet the reading goal, I felt good about making any progress on my reading journey.
Taking on the 75 Hard Challenge taught me to plan my day and follow a schedule, making it easier to manage my time. It wasn’t just about doing hard things – it also influenced other parts of my life such as respecting the time of others, accountability and integrity. Waking up early and finishing tasks, even when I was tired from work, showed how committed I was to being a better me.
Getting Stronger in Mind and Body
The 75 Hard challenge really helped me become mentally stronger and have a better mindset particularly in self identity. It was like a journey to discover more about myself and figure out who I want to be in the future. By focusing on each day, I learned to appreciate and make the most of every moment, trying to be the best version of myself in different ways.
I made up my own personalized curated exercise routine and knew it was important to control how much food I ate. As a self-proclaimed foodie, I have a genuine love for eating and savoring various cuisines. However, I reached a significant realization midway through the challenge: self-control and moderation are essential when it comes to food. Instead of sticking super tightly to set fitness or diet rules, I found a good mix between feeling comfy and pushing myself. I have made a conscious effort to reduce the frequency of purchasing food, opting instead to prepare meals at home. Furthermore, I have taken steps to limit my alcohol consumption, recognizing the impact it can have on overall well-being.
This way, I could see myself getting better and having fun with what I was doing. The challenge taught me to be careful and think about what I eat in a sensible way.
Were there any health or safety concerns you encountered during the 75 Hard Challenge?
The only time I got a bit worried about my health was when my doctor noticed I was losing weight too fast. I explained that I had shifted towards a low-carb diet and incorporated intermittent fasting. He advised me to prioritize a balanced diet in the long run as the low-carb or ketogenic approach may not be sustainable. That got me thinking about having a balanced diet, so I’m making small changes to how I eat to make it more lasting. Apart from that, I didn’t face any big health problems during the challenge.
What advice would you give to someone considering the 75 Hard Challenge?
If you’re thinking of taking on the 75 Hard challenge, here’s my advice: focus on today and don’t stress about the past or future too much. Treat each day like a special gift and try to make the most of it. Set daily goals, or what I refer to as “wins,” and diligently work towards achieving them. Just remember, that big achievements need time and patience. This challenge has the power to transform you if you’re up for some personal growth.
But don’t risk setbacks in the 75 Hard Challenge! I suggest you use the 75 HARD App. It keeps you on track effortlessly. Track tasks, share progress, and never forget with custom reminders.
Download it here
Life Beyond 75 Hard
Finishing the 75 Hard Challenge made a lasting impact on my life. I now have the discipline to avoid alcohol during the week, make mindful choices (prioritizing protein and vegetables in my meals) about what I eat, take a 30-minute walk every day, and read books for personal growth. The challenge also reminded me to stay hydrated and deepened my connection with spirituality as a crucial part of my ongoing journey.
What support or guidance did you seek while undertaking the 75 Hard Challenge?
During the challenge, my friends and family were super helpful. I told them about what I was doing, and they encouraged me a lot. This support system reminded me that I was serious about making positive changes, not just for them but for myself too. When things didn’t go well, I had to change something, talk more confidently, and say positive things every day.
After the Challenge: Feeling Good and Making Things Happen
After finishing the 75 Hard challenge, I felt more sure of myself when I talked. Being positive on purpose became a habit, like making the life I wanted happen. Changing how I thought helped me believe in myself more, and it made me grow and get better.
The 75 Hard challenge was a great match for my health goal of losing weight. Seeing it as a way of life, not just a weight loss plan, made it easier to keep up with. It wasn’t just about changing my body; it was also about getting stronger in my mind, heart, and spirit.
For Everyone: A Chance to Grow and Change
If someone wants to change how they live, or just a challenge to get better, I recommend the 75 Hard Challenge. It might not be for everyone, but if you’re serious about growing, it’s doable. Whether you want to be mentally stronger, have more self-control, or be more positive, the 75 Hard Challenge works for anyone who really wants to get better.
Consider your commitment and effort before deciding if the 75 Hard Challenge suits you. Trying it out for two weeks for a “pre-test” before starting lets you see if you’re ready. This trial helps you figure out if you’re prepared for the challenge, making it easier when you officially begin. I’m not a health expert, but I think it’s important to focus on your health and see the challenge as a way to have lots of good experiences and opportunities.
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