75Hard - My Transformation
Your best self is waiting for you.
It takes hard work and dedication to get you there. I just completed 75Hard, it completely transformed my body and mind.
And if I can do it, so can you.
Why?
I always thought of myself as a fit dad.
Every year I run Spartan Ultra races, marathons and I work out 325+ days a year.
But I had mentally not caught up with my body changing with age. When I was in my 20s I could eat junk, then work out and all was well.
But when I hit my 30s that changed. Workouts stayed consistent, but so did the excuses to eat what I felt I ‘deserved’.
I stopped weighing myself and objectively looking at myself in the mirror. Slowly but surely I developed the dreaded dad bod. I never got fat, but the look I was after was gone.
If that sounds vain to you, it is. But that vanity has a deeper purpose: I want to be an example to my kids. Whether that be working hard, cooking healthy foods for the family, making time to create memories with them and yes, even looking good in swim shorts.
Transforming your body that you have slowly been ‘abusing’ through regular after-work beers, sugary snacks and a lack of general movement takes effort. I had spoken to my wife already about wanting to get back into peak condition, when I saw a friend starting out with 75Hard.
I saw her posting about it on a Tuesday morning. I started my Day 1 on Wednesday.
What are the rules for 75Hard?
Follow a diet
Workout twice a day for at least 45 minutes with one workout outside
Drink 4 litres of water per day
Read 10 pages of nonfiction each day
Take a progress picture each day
Daily workouts.
Exercising twice a day for 45mins each, 75 days in a row is a serious commitment. And to get the reps in, you must start by building your day around the extra work. How do you make the time? Cut out your time wasters: Youtube, Netflix, TikTok, etc.
What did I do?
I work out every morning around 5.30am. But before 75Hard, I started working out a bit later over time, sometimes 45mins, at times only 30mins. I ‘had to’ catch up on news, social media etc first.
75Hard helped me so much to get back on track, as I had to get out the door on time. The kids get up by 6.30am and I needed to be back for that.
4 mornings a week, I did strength training. 2 mornings cardio (Echo Bike or running) and 1 morning a recovery session (Yoga). If you want to see all the details, head over to my Instagram page and filter by #75hard.
Get comfortable being uncomfortable.
At least once a day you are gonna spend 45mins outdoors.
If you can go for a run in the freezing rain in February, what more can you do to expand your comfort zone?
What did I do?
I went for a walk every day for 75 days. Oh no, wait. I had Covid at one point. Those days I did sessions on the Peloton. Cycling through Oregon or Hawaii, so technically still outdoors.
Each of those walks was a weighted ‘ruck’ essentially as I always carried our little one on my back. So an extra 20lbs.
Stick to a diet.
Day 1 is easy, day 5 is manageable, day 13 sucks.
You're doing the extra work, spending time outdoors and sometimes you just need a quick sugar fix. But you can't.
And when you can't take the easy route, you are starting to build self-discipline.
What did I do?
Paleo Diet + the occasional legumes.
Consistency is key.
Drinking a gallon of water seems too much, unless you drink 32 ounces every 3 hours.
Break down your big goals and take consistent action.
Consistency beats intensity over time.
Study every day.
To level up your thinking, you must feed your brain high-quality content. Nothing beats a good book. I read two books. 1000+ pages. By reading 10+ pages every day, I got through it. New habit created, new learning unlocked.
What did I do?
I read About Face by David Hackworth and Make Time by Jake Knapp and John Zeratsky. Great books, helping me become a better leader and learning to manage my time better.
Record your progress.
Tbh, I thought the daily pictures were stupid. But what happens when you record your journey, you learn that the small ups and downs are normal.
What matters is your progress over time.
A surprising find.
No alcohol.
Man, I did not believe this to be so big. But eliminating alcohol from your life makes everything easier.
Your mind is clearer, you sleep better, your sugar cravings go down, and your belly fat melts away.
Know Your Why
Pushing yourself outside your comfort zone is not easy.
You will want to quit. How do you stay on your path? Know why you are doing it. My Why was setting an example for my kids.
Best part for me was coming home after my morning run on Day 76 (yes I went on) and my big boy waiting for me in the kitchen.
He had drawn a card for me saying how proud he was. He even put in that I should have been Captain America not Steve Rogers. It was all worth it!!
So what changed for me?
• Lost 8lbs
• 18% to 12% body fat
• Daily time outdoors
• More time with the kids
• 10x my self-discipline
I now know that I can work harder, train longer and study harder than I thought a busy dad of 5 could. Just before baby nr6 arrives.
Recap:
Your best self is waiting for you
Identify your Why; use it in dark moments
Commit to the work
Create an accountability circle
Great results won't come easy
Changing your body and mind will serve you for life What are you waiting for?
