I learned about 75 Hard last year and was intrigued because I was looking for something to shake things up.

For those unfamiliar, here is a brief overview. It involves adhering to a set of daily tasks for 75 days. Failure to complete a task requires a complete restart of the program. While each task may seem straightforward, maintaining consistency is where many struggle. It is said that only 1% of those who embark on this challenge manage to complete it. 

Here is the list of tasks to tick off each day:

Take a progress photo

No alcohol consumption

Follow a specific diet for improved health

2 x 45 minute training sessions – one must be outside

Read 10 pages of a book

Drink 1 gallon of water

The Approach

During the Christmas break, we had conversations with our family and friends about 75 Hard. To our delight, some of them decided to join us as fellow challengers. With the festive season behind us, we set our sights on starting the challenge on January 7th. Although truth be told, I was raring to kick off the challenge as early as the 1st. 

Starting our challenge on a Sunday seemed like the perfect way to ease into it. To stay organised and motivated, I created a checklist on my phone. This ensured I stayed on track with all the tasks and goals we had set for ourselves. It was a simple yet effective method to keep myself accountable and ensure I stayed committed to the challenge. 

The Progress Photo

The task of taking a progress photo presented a challenge for me, especially around day 25 when I began feeling dissatisfied with the photos I took. I noticed I was overly critical, which didn’t contribute positively to my progress. Consequently, I started having my photo taken by my partner and store them in a folder on my phone. This way, I didn’t need to look at them. Towards the conclusion of the 75 days, I occasionally glanced at the folder without delving too deeply. Rather than focussing solely on the physical changes, I sought to observe improvement in my posture. I recognised that I stood a bit taller and was presenting with a touch more confidence. 

No Alcohol

Abstaining from alcohol was a breeze for me. This is usually the most challenging task of 75 Hard for some. Towards the end of last year, I naturally found myself cutting back on drinking. So when the idea of taking on this challenge came up, I eagerly anticipated the break. As I approached the end of the challenge, I was contemplating whether I will introduce alcohol straight away. Or if I would ever do so again. It is a journey I am still navigating, and something I am carefully considering moving forward. As I reached the 75th day milestone, my next goal was 100 days. I found myself reevaluating as the time went on. I noticed that I was feeling more connected to my body. Feelings of a clear mind and being proud of the progress I have made in this challenge. 

**edit: I am still alcohol free and have written about it here and here**

Select a Diet for Improved Health

You have the freedom to select any dietary regimen for the 75 Hard challenge. However, the emphasis is on choosing one that promotes better health. For me, maintaining the healthy vegan lifestyle already in place was simple. It was more about ensuring that it remained balanced and nutritious. Furthermore, we made the conscious decision of avoiding indulging in certain treats. Two things to go was our ritual of having hashbrowns on the weekends and crisps on Friday afternoons. 

Our focus was on maintaining consistency with essential components of our diet, such as incorporating green smoothies and ensuring we met our nutritional needs through supplements like B12 and iron. These small adjustments and commitments reinforced our dedication to prioritising health and well being throughout the challenge. 

Training Sessions

I recognise that individuals residing in extreme climates might encounter difficulties with the training aspect of the challenge. Particularly since one session is required to be conducted outdoors. We embarked on our challenge journey in Sydney during January, then concluded in Bali, where the tropical climate prevails with high humidity throughout January, February, and March. Given these conditions, opting for early morning outdoor sessions became imperative, while afternoon indoor sessions, or at least in shady areas, proved to be the optimal choice. 

Establishing a routine of morning and afternoon sessions became a source of anticipation for me. However, around the midway point, I came down with a cold, rendering me lethargic for approximately four days. On those occasions, I opted for gentle activities such as morning walks and afternoon yoga sessions. It is critical to emphasise that I do not advocate for pushing oneself through exercise when unwell. Had it not been for the challenge, I likely would not have completed those sessions. It is essential to heed the signals your body sends and prioritise rest when necessary. While persevering with the sessions, I entertain the notion that the profuse sweating induced by the Bali heat, rather than excessive exercise, may have contributed to my recovery by facilitating the elimination of toxins; although this remains a topic open to debate. 

Moving forward, I intend to maintain the regime of two sessions per day. As I pursue my running goals for 2024, which involves me running 6 mornings a week, and engaging in yoga or strength training for over 30 minutes each afternoon, this doesn’t feel burdensome to me in the slightest. 

Reading

Incorporating the daily habit of reading 10 pages as part of the challenge proved to be both effortless and gratifying for me. While I already devoted time to reading on most days, committing to this specific goal each day not only reinforced my existing reading routine, but also fostered the development of a new, steadfast habit. Consistently engaging in this activity has undoubtedly played a pivotal role in structuring my daily schedule. It has become a cornerstone of my routine, providing me with a sense of accomplishment and fulfilment. This newfound habit has seamlessly woven itself into the fabric of my daily tasks, and I have every intention of perpetuating it beyond the duration of the challenge. Diving into a book every day has been very satisfying. Not only have I learned a ton and gotten a better grasp on things, but I have also come to really value the importance of sticking to routines. Reading is not just something I do when I think of it, it is a part of my everyday routine that I am dedicated to keeping up.

Water, Water, Water

The 75 Hard challenge requires you to drink 1 gallon (equivalent to about 4 litres) of water per day. I would not advise this. Instead, for this challenge, I aimed to consume a minimum of 2 litres per day, though on most days, I found myself easily surpassing that mark, reaching closer to 3 litres. With that said, upon arriving in Bali, I had to adjust my intake even further to account for the increased heat and humidity. It is crucial to be mindful of excessive water consumption, as it can pose serious health risks. Drinking too much water can lead to a condition called hyponatraemia, where the kidneys struggle to eliminate excess water, resulting in a dilution of sodium levels in the bloodstream. This imbalance can have severe consequences and even prove life threatening. Therefore, while staying adequately hydrated is important, it is equally essential to strike a balance and avoid overdoing it. Listening to your body’s signals and adjusting your water intake accordingly is key to maintaining optimal health and avoiding potential complications.

Additional Task

We made a deliberate choice to weave meditation into our daily rituals, viewing it as an essential addition to our self care toolkit. Though we are no strangers to meditation, embracing it as a cornerstone of our routine throughout the entirety of the 75 Hard challenge took our commitment to well being to new heights. This decision was not merely about ticking off another task on our to-do list; it was a conscious investment in our mental, emotional, and physical health. By dedicating ourselves to meditation each day, we aimed to harness its transformative power, not only for the duration of the challenge but as a lifelong practice that would continue to enrich our lives beyond its confines. 

What Does This Mean for Me?

This challenge was just the jumpstart I needed for the year ahead. It wasn’t just about physical transformation; it was a journey of self-discovery and acceptance. Through the ups and downs, I learned to embrace who I am and boost my self confidence. Sure, there were visible changes in my body, but the real transformation happened within. I discovered a newfound sense of empowerment, where I could take charge of my decisions, stay committed to my goals, and see them through to fruition.