75 Hard: My Journey and What I Learned
A Mental & Physical Transformation
The disciplined approach of 75 Hard led to significant, measurable results in my physical appearance. By the end of the challenge, I had lost 12 pounds and 2 inches from both my waist and back. Perhaps most exciting was developing sculpted biceps for the first time in my life—can you say Michelle Obama arms, yes ma’am!
I enjoyed a variety of exercises, which I incorporated throughout the challenge. Rather than sticking to a single workout routine, I tried different activities, including:
- Walking (a daily walk will change your life!)
- Dance workouts (so much fun!)
- Spin classes (for high-intensity cardio)
- Yoga (for flexibility and mindfulness)
- Pilates (for core strength and controlled movement)
- Weightlifting (for building muscle definition and strength)
This variety prevented me from getting bored and ensured a balanced approach to fitness, working different muscle groups and developing various aspects of physical health, from cardiovascular endurance to strength and flexibility.
The 75 Hard Challenge has gained significant popularity as a mental toughness program created by Andy Frisella. Unlike traditional fitness challenges, 75 Hard focuses on developing mental resilience through consistent daily habits over 75 consecutive days. If you miss even one task, you start over from day one.
After completing this grueling challenge, I’ve gained invaluable insights about myself and the power of discipline. Here’s what my journey through 75 Hard taught me.
What Is 75 Hard?
Before diving into what I have learned, here’s a quick reminder of what the challenge entails.
For 75 consecutive days, you must:
- Follow a diet with no cheat meals
- No alcohol
- Complete two 45-minute workouts daily (one must be outdoors)
- Drink a gallon of water
- Read 10 pages of a non-fiction book
- Take a progress photo
Miss any of these tasks, and you restart from day one. No exceptions.
My Specific Diet Choice and Its Benefits
For my diet, I chose a clean eating approach focused on whole foods with specific restrictions:
- Dairy-free (except for yogurt)
- No fried foods
- No bread or pasta
- No coffee (yes, that was challenging!)
- And of course, the gallon of water daily
The Transformative Power of Sobriety
One aspect of 75 Hard that deserves special attention is the requirement for complete sobriety. Going alcohol-free for 75 days straight was profoundly transformative, and it’s something that should be talked about more openly.
There is truly nothing like the clarity that comes with sustained sobriety. I can’t adequately describe the remarkable difference in mood, mental clarity, perseverance, and physical stamina that emerges when you’re consistently sober. The mental fog lifted completely, revealing a sharper, more present version of myself.
The benefits compound over time—what began as challenging became one of the most valuable aspects of the entire program. While the physical benefits of the challenge were visible and impressive, this mental clarity from sobriety became the foundation that made everything else possible.
Planning for Success
A crucial element of my 75 Hard success was developing a consistent planning routine. Every night before bed, I would look at my calendar to map out exactly when I would complete both workouts the next day. This simple habit eliminated morning decision-making and ensured I woke up with clarity about when I’d take my 45-minute walk and to do the indoor workout. As a working mom of two, this is crucial for success.
Some weeks fell into a comfortable routine, while others required creativity and flexibility to make it work around unpredictable schedules. This planning discipline became as important as the workouts themselves.
Finding Unexpected Joy in Outdoor Workouts
The most surprising aspect of the challenge was how the mandatory outdoor workouts transformed from an obligation into the highlight of my day. The daily walks became my favorite part of the entire 75-hard experience. I walked in all weather conditions—rain, sleet, and snow—never missing a day, regardless of the forecast.
I began to greet the sun daily, developing a relationship with it and noticing its absence when it wasn’t shining. These walks evolved into something far more valuable than just exercise; they became moving meditation sessions where my thoughts, ideas, and emotions seemed to naturally work themselves out during my daily meeting with nature.
The outdoor component of 75 Hard, which initially seemed like one of the more challenging requirements, ultimately provided the deepest sense of connection—to myself, to nature, and to the present moment. It reminded me that sometimes the aspects of a challenge we resist most turn out to be the most transformative.
The physical benefits from this dietary approach were also remarkable. My skin was absolutely glowing! Beyond the visible improvements in my complexion, I experienced a lighter feeling throughout every day. The elimination of inflammatory foods and increased hydration significantly improved my digestive health—no more gas and bloating that had previously been common. My digestion became so regular that I was having bowel movements multiple times daily, which further contributed to that lighter, cleaner feeling.
The Books That Transformed My Thinking
An often overlooked aspect of 75 Hard is the daily reading requirement. Through those 75 days, I immersed myself in several transformative books:
- Whole Again: Healing from emotional trauma and rebuilding a sense of self
- All About Love: Exploring the various dimensions of love and connection
- Master Your Focus: Developing strategies to maintain attention in a distracted world
- Fast Like a Girl: Learning about intermittent fasting specifically tailored for women’s bodies
The intermittent fasting principles from “Fast Like a Girl” particularly resonated with me, and I’ve incorporated this practice into my lifestyle beyond the challenge. The knowledge gained from these books complemented the physical aspects of the challenge, creating a holistic transformation of both body and mind.
Key Lessons from My 75 Hard Journey
The Power of Non-Negotiable Commitments
The most transformative aspect of 75 Hard was learning the power of non-negotiable commitments. When something becomes non-negotiable, you eliminate the mental energy wasted on deciding whether to do it. You simply do it.
Before the challenge, I would debate with myself daily about working out or eating healthy. During 75 Hard, these activities became as automatic as brushing my teeth. This mental shift saved enormous amounts of willpower and created unstoppable momentum.
Conquering the Water Challenge
Of all the 75 Hard requirements, I was initially most intimidated by drinking a gallon of water daily. It seemed like an overwhelming amount. However, after nearly two weeks, my body adapted, and it became much more manageable.
The key to success was having a system. I used a 40 oz tumbler to measure my progress throughout the day. My formula was simple: 3 full tumblers plus 3 additional ounces with my daily vitamins would meet the gallon requirement.
To avoid disrupting my sleep with multiple bathroom trips, I attempted to finish all my water by 6 PM. Some days I succeeded, and other days, I found myself drinking water right up until bedtime. Despite the occasional inconvenience, the hydration benefits were worth it, contributing significantly to the improvements in my skin, digestion, and overall energy levels.
Discipline Creates Freedom
The strict structure of 75 Hard created more freedom in my life. By establishing clear boundaries and routines, I eliminated decision fatigue and created more mental space for creativity and productivity.
The initial discipline felt constraining, but as the days progressed, I experienced greater freedom from negative habits, self-doubt, and procrastination. By day 40, the discipline that once felt like a burden had become a foundation for greater possibilities.
Progress Isn’t Linear
The challenge taught me that progress doesn’t follow a straight line. Some days felt effortless, while others required every ounce of willpower I possessed. There were plateaus where I saw no visible changes, followed by sudden breakthroughs.
This non-linear progression helped me develop patience and trust in the process. I learned to value consistency over intensity and to focus on the daily actions rather than obsessing over results.
The Body Follows the Mind
75 Hard reinforced that physical transformation begins with mental transformation. On days when I felt physically exhausted, it was often my mind giving up before my body. By strengthening my mental resilience, physical challenges became more manageable.
I discovered that by changing my internal dialogue from “I can’t” to “I’ll find a way,” seemingly impossible tasks became achievable. This mental reframing extended beyond workouts to other areas of my life.
Consistency Trumps Excuses, Especially as a Mom
One of the most valuable lessons from 75 Hard was learning that there will always be excuses to skip a workout. As a mom, my days were already packed with responsibilities, making it seemingly impossible to fit in not just one, but two 45-minute workouts daily.
Some days, I had a blast during my workouts—feeling energized and present. Other days, I was barely there mentally or physically, just going through the motions. But I showed up regardless, and that consistency paid enormous dividends.
The benefits extended far beyond physical fitness. Working out consistently helped me become a better mother by providing mental clarity, sustained energy throughout demanding days, improved mood stability, and more balanced hormones. These benefits created a positive feedback loop—the more I worked out, the better I felt, making me more present and patient with my family.
The lesson was clear: don’t wait for perfect conditions to exercise; they rarely come. Just get it done, and let the benefits compound over time.
Comfort Is the Enemy of Growth
The challenge deliberately pushes you out of your comfort zone, and that’s where the magic happens. Those outdoor workouts in terrible weather? They were the most growth-inducing parts of the program.
I realized how often I had chosen comfort over growth in various aspects of my life. By consistently choosing discomfort, I expanded my capacity for handling difficult situations with grace and determination.
Identity Shifts Through Consistent Action
Perhaps the most profound change was how my identity shifted through consistent daily actions. I no longer saw myself as someone “trying to be disciplined” but as someone who IS disciplined.
This identity shift made maintaining healthy habits much easier. When your actions align with your self-image, willpower becomes less necessary. You’re simply acting in accordance with who you believe yourself to be.
Life After 75 Hard
Completing 75 Hard wasn’t the end goal but rather a beginning. The principles and habits I developed have become integrated into my lifestyle, though with more flexibility.
Since finishing the challenge, I’ve noticed something unexpected—I actually crave the discipline and consistency that became my norm during those 75 days. I intentionally took a 3-week break after completing the program and allowed myself to enjoy some indulgences: the foods I had eliminated and social drinking with friends. This break gave me perspective and reinforced just how much better I felt during the challenge.
Now, I’m ready and eager to dive back into the lifestyle habits that truly helped me become a better version of myself. The contrast between my challenge lifestyle and my break has made it crystal clear which patterns actually serve my wellbeing and which ones don’t.
The challenge provided a framework to prove to myself what I’m capable of when I commit fully. That knowledge can never be taken away, and it serves as a reference point when facing new challenges.
The True Nature of 75 Hard
Most people misunderstand 75 Hard, thinking it’s simply a diet and exercise challenge. After completing it, I can tell you with certainty—it is a mental toughness challenge, first and foremost.
It’s a challenge for your mind and integrity. You have to wake up for 75 days and meet the challenge. Period. No excuses.
The physical transformation is merely a byproduct of the mental discipline required to show up day after day, regardless of circumstances, mood, or convenience. The workouts and diet are simply the vehicles through which mental toughness is developed.
Whether you’re considering taking on 75 Hard or any challenging commitment, remember that the true value lies not in the physical transformation but in who you become through the process. The mental toughness developed through consistent action despite discomfort, inconvenience, and obstacles is the real prize.
The lessons from 75 Hard continue to influence my decisions, habits, and self-belief long after completing the final day. And for that transformative experience, I’m immensely grateful.
