Dad Bod to Rad Bod: A 75 Hard Journey

Phase 2 fin. What is my plan moving forward? More importantly what is your plan???!

Greetings,

 

I finished phase 2 yesterday Tuesday, September 21st.  What did I do today?  O, I just woke up at 545am on day 31 and started a new weight lifting routine, a much more challenging one, now feeling I am at the intermediate phase. 

 

When you challenge yourself with something like 75 hard, whether it is the first 75 days or one of the phases, you feel excellent, a sense of accomplishment.  Most likely you lost weight, feel and look better, perhaps you feel you can do other challenges now.  However I found that not having a serious plan after phase 1 was my downfall, I ended up Mid august 3 months later, after "enjoying myself" all summer, up 20 pounds (lbs).   This time around, I have a plan moving forward. This plan is to help me get to the next level and continue to become a better, happier version of myself, the best version of myself.   What is your plan?

 

Here is what we will talk about!

 

1. Continue your diet until you have a new one

2.  Continue to work out or switch routines to something new and exciting

3. Continue to read.

4. Look for challenges, get friends and family involved.

5. Stay motivated.  Find ways to get yourself excited.

6.  Join a gym, do challenging classes with like-minded people!

7.  Look into joining competitions.  Challenge yourself as well as force yourself to new heights in your training!

8. Stay happy!

 

These are the items I am taking forward with me this time around, even though I am done.  This time I want to look fantastic when I start phase 3 on January 1st 2022, not the other way around!

 

The 3 week threshold that should officially change you. Bonus how to go out on a date during 75 hard!

Greeting friends 

 

I am now on day 25, and I noticed a change in my mindset.  This is a similar change I noticed when I was doing the full 75 hard during the winter this year (2021).  After about 3 weeks your desire for junk food and alcohol basically disappears.  That does not mean you will not want a drink from time to time, but you basically do not think about them anymore, except for a rare moment or two.  

I can now look and hold junk food in front of me and easily put it down.  Also, my desire to workout and not settle on a median workout is increasing.   Once you get past 3 weeks when you give up junk food, alcohol, start training aka 75 hard or anything similar then you will notice this change in your mindset and now you can decide how far you want to take it.  You have crossed the threshold to basically be able to achieve anything you want (within reason!)

 

Secondly, my wife and I went out on a date last Saturday.  I love to play a game where I have to find the 2-3 dishes I am actually able to order in a restaurant, its fun!  There is something personally funny when everyone is drinking around you and the waiter has to ask you twice if you are ordering Soda water!

 

Enjoy!

Phase 2 day 19- Everything to do kids and workouts!

Hello Everyone

 

Since I have 2 children, Oliver 4 and Zoey 1, I have had to be creative with occasionally working out with them.  Once In a while when I am lifting weights in my basement Ill have to bring them, however this episode is more for workouts I have counted with my children outside.

 

The main ways to exercise with your kids are: 

1. Walking

2. Biking 

3. Hiking

4. Sports

 

Walk with them to the store, to the park, to school and so forth.  Biking is great if you have older kids or even young kids.  Get yourself a couple bike extensions, and bike around with your kids.  There is nothing like biking with 50-75 extra pounds being pulled behind, you will sweat really quick!

 

Hiking is great as your kids will love the views, fresh air and come back super tired.  You may have to carry their part of the way, but then you are also adding a Rucksack workout!

 

Sports are great, just don't make it all about passing, have them earn those goals, running hard with them and get your heart rate up.  Soccer and baseball are great even for the little ones. 

 

Make sure you bring lots of snacks and do not try to go out for too long.  The goal is to go nuts for 45 minutes with them.  If you go to the park and it takes you 2 hours then great, but that still just counts as one workout!

 

When you are in a pinch or have the kiddos all day, use some of these workout ideas to get one in while having fun with the whole family!

 

 

12 Days after 75 Hard and my life is vastly improved already! 3 Major developments we have to discuss.

Enjoy!

Restarting Phase 2 August 23- Rounding out into full character!

Hello Everyone,

 

We definitely failed our first attempt at phase 2 due to that kids birthday party.  It was a great party as the kids went nuts, great food and a petting zoo came by that way a hit!  All that eating and drinking was my hopefully final Hooray!

 

Not all in vain though as I work out every day last week to prepare me for this week.  So far so good as we are on day 5 with 1 workout in the books early.  This week we talk about 

 

- Workout with kids 

- How to spice up the diet 

- getting into the full 75 hard character 

 

Finally please add me to Instagram, tiktok and Facebook!  I will try to post videos of what I am doing and eating daily.  I am trying to post a video each day during phase 2!

 

Facebook:

 

Filip Hajduk

filiphajdukwinter@gmail.com

 

Tiktok:

filiptheduke

 

Instagram:

filip.hajduk

 

 

Starting Phase 2 after a long time off- O Boy- Hello darkness my old friend!

Welcome everyone,

 

Today I Started phase 2 again with a 530 am wake up, followed by lifting some weights.  It was a rough start as the weights felt heavy, my 4-year-old woke up super early and had to come down with me denying my "alone time" and I tweaked my back when lifting the kids later.  All worth it and will not stop me.

 

When I finished phase 1 back in May, I felt and looked great, dropping all the way down to 210lbs from 240 On January 1st, 2021.  Since then I have consumed A LOT of food, drink and lived well during the summer.  Ballooning back up to 225lbs and at one point touching 230lbs in just 3 short months!  That is embarrassing.

 

I noticed I cannot just have 1 chip or 1 beer, I always have 3-4 beers in one sitting if I decide to drink and generally eating the whole bag of chips once opened.  I need to come up with an advanced strategy to be able to have some of this food once In a blue moon, OR none at all.  It all starts with phase 2, which I am starting earlier than expected because I want to jump back on the healthy, happy, great dad, the rad dad-looking guy I became after all the training.  

 

I am trying to use phase 2, which will be very difficult, to kick start my drive back to a healthy happy living, which once complete, I will try to continue to train to the end of the year.  I find I was a really happy person when I was training.  I was spicing up my life and general well being with rewarding physical and mental challenges.  Clearly, that is the best version of myself.  Let's get after it again!

 

A conversation I am having with myself (and a friend). Feeling like I am going backwards, should I do 75 Hard permanently?

Hi Everyone,

 

Last week I posted an episode has I am jumping back on the good habits train, working out and eating better.  The weekend happened, then we went camping with friends and now I feel like a whale.  I ate and drank a maximum amount, jumping back up to 221lbs, a full 11 lbs more then when  I complete phase1, 6 weeks ago.  

 

I have an issue.  I just can not have 1.  I can not just have 1 chip, I cannot just have one beer.  Then I make these mistakes sometimes 2-3 days in a row.  Do you have that problem too?

 

This episode explains what I am going through in my thoughts, how I am reflecting on my continuous journey and how I am seriously considering restarting 75 hard and potentially staying on it!  This would help me grow and become a seriously awesome version of myself that I cannot seem to become on my own- without the proper guidelines to discipline me.  Help my 75 hard!

 

As always write us an email with any comment and tips!

info@dukerealtyhomes.com

5 Weeks after phase 1. How I am finally getting back into form after MANY days off!

Hi Friends.

 

I took 2 long weeks off after phase 1 was complete.  I still worked out like 5 times a week, but only once a day, and boy, did I eat and DRINK.  It was a lot of fun.  

One of the most important effects of 75 hard is it gave you an avenue to stay accountable, learn skills to become the best you could be.  After 2 fun weeks I had decided to get back on the wagon, eat less bad, drink less bad, wake up early again and work out more often.  

After week 3 I tried that again haha.

Now I am 5 weeks post phase 1.  For the last 2 weeks, I have been waking up at 6am (aka an hour earlier) and doing a minimum of 30 minutes of cardio daily and 3x a week evening weight lifting.  This is a good summer compromise as I will not deny myself 2x days a week of some drink and irregular, or regular summer food.  It certainly feels like I am moulding myself back to the tough, strong, adventurous version of myself again which feels great!

Yesterday I biked during a rainstorm for 1 hour to run errands.  That is the 75 hard version of myself I enjoy the most.  I am back baby!

Finishing phase 1 in style. Now what? Why I am struggling post phase 1, here's why.

Greetings friends,

 

I finished phase 1 well.  It was a lot of fun and full or challenges.  In my last few days of phase 1 I biked a sweet 40 km trail and back as well as ran during a 37C day until I ran out of water.

 

However, since I finished phase 1, I have gone a little wild.  Eating and drinking what I want without a certain direction what I want to be doing, eating, looking forward to and how to keep myself accountable.  From today on I vow to no longer allow myself to go wild and get back on the wagon!

 

Here is what I have been doing, which while being a lot of fun, has to be minimized with a plan of action for exercise, diet, and overall well being before I get back on phase 2 in the fall.  I will NOT lose my gains and you should not too.

 

Filip

Cold Showers are now my friend, its been so hot! Also Making something out of nothing is so much fun. Adventures awaits! Thanks 75 Hard.

Hi Everyone,

 

I am entering day 24 of phase 1.  Now that it is finally getting hot outside here in southern Ontario (27C+) it is actually nice and refreshing jumping into a cold shower.  It is now my friend.

 

In this episode, I want to talk about a situation where I had 80 min break from work, went biking, popped my tire 6km away from my house and had to run back.  I was only 5 minutes late for work, but boy was that fun.  Something out of nothing has never had more value than now during the tail end (Hopefully) of the pandemic.

 

Stay hard and enjoy!