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75 Hard is a challenge of Mental fortitude created by Andy Frisella. For 75 days you have to agree to change the way you live. Every day you will have to grind through to accomplish the daily tasks which are: 1. Give up Alcohol. 2. Pick a diet and stick to it. If you cheat on your diet with anything you fail. 3. Take a daily progress photo 4. Read 10 pages of a non-fiction book, no audiobooks. 5. Work out twice a day for 45 mins each. One of those workouts must be outside. Anything less than 45 minutes and you fail. Go back to day 1. 6. Drink one gallon of water daily. I Filip Hajduk made myself the victim of this challenge. Starting February 1st 2021 I started 75 hard and this podcast is about my journey while trying to complete it. Who am I? I am just an average father, an average overweight person. Blessed with a wonderful 3.5-year-old son, a 6-month-old daughter, a business to run in real estate, there are a lot of challenges for me to complete these tasks on a daily basis, let alone for 75 straight days. I am 185 cm or 6'2 tall, 240lbs from January 1st. I am about 40 lbs overweight and I am tired of being that. In an attempt to take my health more seriously, I signed up for 75 hard and this is my Journey.
Episodes
Tuesday May 11, 2021
Tuesday May 11, 2021
Hello Everyone,
Today I am on day 16 of Phase 1. I am actually really enjoying it, however for those of you in the middle or beginning of 75 hard, I am not jealous of you. I can wait to finish and "Enjoy" my summer. NO, it does not mean I will fall off the wagon. I have really enjoyed my gains with my mind, body and soul. When I am done with phase 1, and taking a longer break to phase 2, I will continue to work out and use my now "Ingrained" good habits going forward.
In this episode, we talk about how doing all these daily tasks are building great habits. When you do things correctly on a daily basis, lots of books talk about doing the right habits/making the right choices during a day, is essentially improving yourself by 1%. On that day that 1% is really not going to make a huge difference, but over time, it will make a HUGE difference! There is a strong philosophy that these 1% days stack if you are consistent. This means 1% better this week is 7% better at the end of the week. At the end of a successful month, you can become 30% better. If you did the correct habits of 365 days you are 365% better!
We also discuss the importance of sleeping 8 hours to synergize with your gains, helping you keep your energy up and avoids making poor choices.
Finally, we talk about last Sunday when we went to the park and a simple game of soccer turned into a 600 calorie workout, all while the family had a wonderful time!
Enjoy the episode and stay hard.
Friday May 07, 2021
Friday May 07, 2021
Hello!
I hope all of you are staying hard out there, crushing the pandemic and coming out on top like I am!
This week, we discuss how I failed phase 1 on my first attempt on day 5, what went wrong, and what is going much better. Currently on day 12, feeling and going very strong! I want to complete phase 1 by June and look forward to having an enjoyable summer to enjoy a beverage or more when I choose. I will still stay very hard but want to have a fun summer, almost like a normal person. Phase 2 after summer, perhaps around September or October before phase 3, January 1st 2022.
My tips to you guys are to stay realistic with your goals, not make it too complicated and wake up early to get the best start you can. If you can knock off as many tasks as you can, you will do well.
Enjoy the episode! This is the first time in my life I do not mind hanging out with my shirt off :)
Thursday Apr 29, 2021
Thursday Apr 29, 2021
Hi Guys,
After completing 75 hard on Friday, April 16th and taking a fun weekend to myself with Pizza and beer, I started Phase 1 on Monday (April 19th). I wanted to have a longer break until after my Birthday (April 29th) but since we are fully shut down again, I thought I kept going. The first 5 days went well, with a new diet and a new experiment waking up at 5 am.
On Friday things went south, as some stressful situations came up and having a fun Friday overwhelmed my senses. I failed after 5 days. That weekend I ate and drank like a king. It was a lot of fun. On Sunday I did NOT feel like living that lifestyle anymore and started phase 1, again on Monday, April 26th- So far so good, on day 4.
Here is what I learned about getting up at 5 am- The 5 am club.
1. Cold showers
2. To do list- critical extra tasks
3. Vision Board.
4. Phase 1 in general.
5. Meal prepping or you will fail!
Monday Apr 19, 2021
Monday Apr 19, 2021
I can not control how I am going to die, but I can control how I am going to live! Here is a link to the video that made me think of this line all weekend. Maybe you have seen it?
https://www.youtube.com/watch?v=ja-n5qUNRi8
On Friday, April 16th 2021 I completed 75 hard, it was a fun, challenging, emotional and demanding journey. The final few days were not without challenges and fun events, physically and in my mind. The end of 75 Hard felt like the end of an old era for me, and the beginning of my new way of life. We ran, we biked, we flipped off, we lifted weights to the finish line.
January 1st 2021 I was 240 lbs
April 16th 2021 I was 212lbs, feeling and looking a lot better!
The weekend off was great, I ate pizza had some beer and indulged. However, when my alarm went off at 6 am Monday morning, I knew this is where I wanted to be and with that Phase 1 begins as quickly as 75 hard was complete. Here are my thoughts. Enjoy!
Filip
Monday Apr 12, 2021
Monday Apr 12, 2021
Greetings friends,
Last week was a fun week, not only did it finally get really nice outside, some days in the high teens like 16-18C which for us Canadians is feeling hot, but also had a nice variety of exercises. The 10th week is part of my hell weeks, the final 2 weeks of 75 hard that I eliminated basic walks, thus 2 more vigorous exercises a day instead. Here is how the week broke down.
Monday- Weights in the am, 8.5km in the evening
Tuesday- Rollerblading in the am and youtube resistance bands training with the wife.
Wednesday- Weights in the am, walking and sprints on the track
Thursday- Weights again, and late afternoon rollerblading across town
Friday: 4th and final weights in the morning, 9.25 km personal record-breaking time run in the later afternoon
Saturday- Rucksak walk, using my baby daughter as my weight to the park and back, basketball later afternoon
Sunday- Skip Rope and late evening bike ride.
On Friday, as I started Running my 9.25km stint, I did not realize I was going to break a record. I have never run over 8kms in under 5:08km/minute. When I finished my run Friday, I had done 9.25km in just under 46 minutes, meaning I ran at 4:58km/ minute and set a new personal record. This made me feel like I accomplished something special, a huge personal success. However it took a lot of time, dedication and reps to get there. I believe this journey is not the end for me but just the beginning. It is a reminder of how far we can go when we put in the time and a reminder of how long it takes to get to where we want to be. Hang in there and you can accomplish anything!
Monday Apr 05, 2021
Monday Apr 05, 2021
Hello Everyone,
Week 9 is in the books and I am writing this on day 64. I am very close to the finish line, I can almost taste it, although not allowed to eat it as it is not in my diet! In the spirit of the final 2 weeks I have decided to challenge my self, yet again. I am eliminating walks as a potential work out. The final 2 weeks of my 75 hard will be referred to hell weeks, where I do 2 vigorous workouts each day until I crawl past the final line with my last ouch of strength. We can not make it easy for ourselves!
I also give my 2 cents on how to get through a Holiday where there will be temptations, alcohol, cake etc. However we begin exploring a Saturday I had, where I was under no pressure to do anything, even got to sleep in and the first thing I decided to do is put on my running clothes and mentally get ready to go!
Enjoy the episode.
Stay happy and safe friends!
Tuesday Mar 30, 2021
Tuesday Mar 30, 2021
Welcome to the end of week 8! We officially hit day 58 today.
The 8th week was full of highs and some struggles. In this episode, we talk about how I caught a cold and how to deals with being under the weather while still trying to complete your daily tasks. Then later in the week after feeling like my workouts were underwhelming from the cold, we decided to step them up and go HARD!
In the 2nd half of the video we do some rapid-fire with great thoughts and tips I realized from my 75 hard experience so far, which are:
1. Two of the best emotional highs on a daily basis.
2. Leveling up
3. Importance of Sleep
4. How to avoid boredom/ plateau.
5. Rebounding from a tough day
6. Why starting 75 hard is great especially during this pandemic... Secretly receiving lots of compliments!
7. The slow painful body transition to waking up to wide awake.
and more!
Here is what I did so far this week.
Monday- 6 am Run and walk
Tuesday- 6 am Weights and walk
Wednesday- Rollerblading at 9 am with my son to school and walk
Thursday- 9 am Walk and walk with running sprints in the evening 8 pm.
Friday- 6 am Weights and walk
Saturday- 9 am Weights and 8km run in the evening- Upping the workouts!
Sunday- 9 am weights and evening walk.
Monday (Week 9)- Run 630 am, 8km and weights- Upping my workload!
Books I read so far:
1. Start with Why- Simon Simek
2. Atomic habits- James Clear
3. Rich dad Poor dad- Robert Kiyosaki
---*** This is the first time in a while I have started to get excited to read books***!
Enjoy!
Monday Mar 22, 2021
Monday Mar 22, 2021
Greetings friends,
Thank you for listing to the podcast so far. In this episode we reflect on why we made this podcast, giving me an avenue to reflect on my weekly progress and emotions I go through, sharing my weekly journey with you guys!
We discuss a rough day we had and how we were able to deal with it in a manner that was better than most old ways. When you really need to buy some food for your own sanity, how to make sure you pick something that would still fit in your diet and therefore avoid losing 75 Hard!
Now being at day 50, I am only 25 days away from completing the 75 hard challenge. We reflect on some diet tips, how to get your book in before falling asleep and going from 0-60 with 100% will power all of a sudden when we had none before!
My weight got down to 211 Lbs, which means I officially lost 20 pounds!
Enjoy!
Monday Mar 15, 2021
Monday Mar 15, 2021
Hi Friends,
In this episode, we discuss what I have learned when it comes to the moments you do not feel like following the rules. I did NOT feel like exercising at times, I felt like eating something great (Or really bad for me) at times. I did not always feel like reading at times, but this is how I handled these challenges.
We reflect on working out when you do not want to, how to prevail when this happens and how books, the readings complement your new lifestyle, helping you get through hard 75 at times. Debating your life compared to the chapter you read and how to handle when your desire to snack becomes unstoppable.
Before we get into my first 42 days of complete day in, day out, 75 hard so far, we discuss a few final thoughts about my David Goggins 4x4x48 Challenge weekend. Random parts of my body that hurt unexpectedly, how you cannot celebrate immense success with Alcohol yet and the day after when life goes back to normal.
If you have gone through half of your 75 hard program, let us know how it is going and what are the most difficult parts about it for you! Email us or leave a comment.
Filip
Thursday Mar 11, 2021
Thursday Mar 11, 2021
Hi Everyone,
This week was one of the most intense and personally impressive weeks of my life. I successfully completed the David Goggins 4x4x48 Endurance challenge. I ran 4 miles every 4 hours for 48 hours from Friday, March 5th, 8 pm to Sunday, March 7th, final run at 4 pm. This was an intense challenge, here are my run list and times
Friday 8 pm First run
Saturday Midnight 2nd run
Saturday 4 am the Third run
Saturday 8 am 4th run
Saturday 12pm 5th Run
Saturday 4 pm 6th Run
Saturday 8 pm 7th Run
Sunday Midnight 8th Run
Sunday 4 am - walked, only time!
Sunday 8 am Run
Sunday afternoon Run 11/12th
Sunday Evening Final run 7pm
which I had to run at 8 pm, Midnight, 4 am.
Perhaps some luck was on my side, but I felt generally fine during the whole challenge. I ran without stopping almost every interval except for one. Completing this challenge could not have been possible without 75 Hard. The program provided me with the correct habits, reps, endurance and mental state to consider doing something like this. Life still got in the way, but somehow I found a way to complete it. Now I am starting to think anything is possible!