THE 75 HARD CHALLENGE
I first time I heard about the 75Hard challenge was during a Zoom call on Mindset, at the end of 2021, where Carl Allen told us about the 75HARD challenge and how challenging it was to complete.
WHAT IS 75HARD?
75 HARD is first and foremost a mental challenge to develop and improve mental strength. It is about setting daily discipline and good daily routines more than anything else.
The 75hard website states: THIS IS NOT A FITNESS PROGRAM
75 HARD IS A TRANSFORMATIVE MENTAL TOUGHNESS PROGRAM
THE SIX RULES OF 75HARD
75 HARD has six basic rules
• Exercise twice per day (45min sessions)*
• Read 10 pages (non-fiction)**
• Follow a (healthy) diet
• Drink 1 gallon of water
• No alcohol or cheat meals
• Take a progress photo daily
If you miss one of these rules you have to start over from day 1 again.
*one of the two 45min workouts has to be outside. The idea is that you should go out regardless of the weather.
**The reading has to be non-fiction like personal development or business-related.
WHY DID I DECIDE TO DO THE 75HARD CHALLENGE?
In November 2021 I was diagnosed with cancer and started the first phase of treatments in December 2021.
When I heard about the 75HARD challenge on the mindset zoom call with Carl, I got curious to find out more, so I checked out the website, and downloaded the app the same day and decided to start on January 1st 2022.
I thought that this challenge would be a great way to focus and sharpen my mind and decided to start the 75 Hard Challenge on the 1st of January 2022. I also saw and see this challenge as a way to combat the expected negative effects of my treatment, which includes losing 10–20% in muscular strength and gaining 10–20% in weight. So I decided to use this challenge and daily training as a way to push in the opposite way.
THE FIRST DAY
The first day started great, I went out running for an hour in the morning and later went to the gym in the evening. I felt like I might have overdone it but decided to go in hard.
Going to the gym every single day was a bit unusual. Although I was used to going to the gym a few times a week, going every single day was different. The challenge was to go to the gym even when I did not feel like it or when the weather was a bit shit. Same thing with running.
First day 75HARD CHALLENGE | CHECKLIST
FIRST DAY OF THE CHALLENGE | LATE MORNING RUN | 1H
RESTARTING THE 75HARD CHALLENGE
I restarted the 75 challenge twice.
Once due to getting sick and the second time for missing a second 45min workout that day.
BECOMING MORE FOCUSED
Every time I had to restart I became more focused and determined to on staying the course
After the second restart, I just kept going.
One day it was raining heavily and the tube was closed due to strike action so to get to the gym that day I had to take two buses and walk the rest of the way in the rain.
On another day I had a medical procedure in the morning but still went for an easy workout in the evening 7h later. Not sure if that is advisable, as you are supposed to rest but I was so focused to get going.
Some days I had a headache but took an aspirin and went to the gym or went out running regardless.
For some of the 75 days, I had to go out for a very late night run to get the second workout done that day.
On a late night run to get the second workout in that day
On other days I went for a run very early in the morning, just to be able to fit two workouts into that day’s schedule.
75HARD — PHASE 1
There is always the next level as Anthony Robbins use to say.
Once I completed the 75 Days, the 75 App opened up the next level called. 75 Phase 1
75 HARD — PHASE 1
This phase is only 30 days but adds 3 additional daily challenges or tasks to the original 75 HARD CHALLENGE.
• 5min cold shower
• 10min visualisation
• 8 power actions
5MIN COLD SHOWER
Doing the 5-minute cold shower was a challenge. I usually take a quick 15–30-second cold shower at the end of my daily showers, but 5 minutes was something completely different.
I use the timer on my iPhone which I set to 6min where I can see it so that I have 1 min in lukewarm water to prepare.
8 POWER ACTIONS
The power actions helped me with procrastination and to focus more of my time on key tasks.
10MIN VISUALISATION
Visualization helped me start looking forward toward a compelling future and let go of the past.
GET READY FOR PHASE 2
After the 30 days challenge, there is a 30 days rest before the next level… PHASE 2 which I also completed.
STARTING PHASE 2
After 30 days of rest. Although due to having built up a routine I was still following 95% of that routine during the rest period. The surprising part of PHASE 2 is that is a 30 days version of the 75 HARD Challenge.
IN SUMMARY
I found the 75HARD CHALLENGE a great way to improve mental strength and push myself to do more things, especially more of the things that are more challenging to get done. It is a gamified and fun way to get you to exercise more and push you to work out and read ie . every single day. Ultimately you train your mind to have a strict routine that you will follow regardless of if you feel like doing things or what the weather might look like. I also lost about 8 kg in total. The main benefit for me was developing mental toughness and to teach the body and mind that when I say go we go, ie with the cold showers. It also helped me to focus more on the next phase in life. In addition, I started doing daily meditations rather than meditating more ad hoc. Have you done the 75 HARD Challenge or similar challenges? What is your experience?
THANK YOU FOR READING! Sten André Rigedahl www.stenandrerigedahl.com
Sten André Rigedahl is a Strategic Advisor, Business Mentor, Strategy Consultant, & Researcher with 20+ years of experience working with entrepreneurs, business leaders, strategic boutiques, venture capital firms, and Private Equity firms to analysing businesses & opportunities, acquiring businesses, improving performance, create new revenue streams, and grow, scale and help sell businesses up to €400 million. Clients have included Microsoft, Samsung, Coca-Cola, and Google. Now concentrating on M&A, acquisitions of profitable businesses, M&A ($10 million), and assisting SMEs and entrepreneurs in realizing their dreams by buying, funding, growing, scaling, and selling their businesses. Passion for impact investment, community gardens, and helping businesses finding a purpose beyond profit. I partner with Entrepreneurs to | Acquire | Buy | Fund | Improve | Grow | Scale | Innovate | Sell | their business | www.stenandrerigedahl.com
