Transform Your Life in 75 Days: Can You Commit?

Hello Health Enthusiasts,

This week, we’re focusing on the transformative 75 Hard Challenge—an intense program designed to build mental toughness and discipline.

We’ve all considered the cupcake approach at some point, but why not level up with the 75 Hard Challenge instead? This program’s got all the ingredients for real transformation—no frosting required!

In this newsletter, we break down:

🏋️ An overview of the 75 Hard Challenge and what it entails

📅 The commitment of 45-minute indoor and outdoor workouts

💧 Why drinking a gallon of water daily is crucial

🍽️ Sticking to a diet plan without cheat meals

📸 The value of taking daily progress pictures

📚 How reading 10 pages of a non-fiction book can boost your mental strength

But first,

What is the 75 Hard Challenge?

The 75 Hard Challenge is a mental toughness program created by entrepreneur Andy Frisella. It’s more than just a fitness challenge; it’s a complete transformation program that tests your physical, mental, and emotional endurance. Over 75 days, you’ll commit to a series of non-negotiable tasks designed to build discipline, resilience, and a no-excuses mindset. Unlike typical fitness challenges, 75 Hard isn’t about achieving a specific body type—it’s about strengthening your mind and instilling life-long habits.

45-Minute Indoor and Outdoor Workouts

The first task of the 75 Hard Challenge requires you to complete two 45-minute workouts every day. One workout must be outdoors, regardless of the weather conditions, while the other can be indoors. This task is designed to push your physical limits and force you to overcome external excuses.

• Benefits: Consistent physical activity has been linked to numerous health benefits, including improved cardiovascular health, enhanced mood, and increased longevity. According to the American Heart Association¹ , regular exercise can reduce the risk of heart disease, stroke, and diabetes. Additionally, outdoor workouts provide exposure to sunlight, which can boost Vitamin D levels and improve mental health.²  

• Tips: Invest in quality workout gear. For strength training, dumbbells and battle ropes from Titan Fitness are great tools to diversify your routines. On rainy or cold days, keep your motivation up by using treadmills from Sunny Health & Fitness for your indoor workouts.

Drink a Gallon of Water

Drinking a gallon of water every day might seem tricky, but it's essential for maintaining your body's optimal performance. Proper hydration supports digestion, helps maintain energy levels, and promotes healthy skin.

• Benefits: Staying hydrated has numerous health benefits, including regulating body temperature, keeping joints lubricated, and delivering nutrients to cells. According to the Mayo Clinic adequate water intake is crucial for preventing dehydration³ , which can lead to headaches, fatigue, and impaired concentration.

• Tips: To ensure you’re hitting your daily water intake, use a HydroFlask. It’s convenient for tracking how much water you drink and keeps your water cool throughout the day. You can set reminders on your phone to prompt you to drink water regularly.

Follow a Diet Plan

The third task is all about nutrition. You must follow a diet plan of your choice—whether it’s keto, paleo, or intermittent fasting—without any cheat meals or alcohol for the entire 75 days. The goal is to maintain consistency and discipline in your eating habits.

• Benefits: Following a structured diet can help you manage your weight, improve energy levels, and reduce the risk of chronic diseases like obesity, diabetes, and heart disease.⁴  

• Tips: Meal prep is your best friend during the 75 Hard Challenge. By preparing your meals in advance, you can avoid the temptation to stray from your diet. Consider using portion control containers and a meal planner to stay on track.

Take Progress Pictures

Every day, you are required to take a progress picture. This might seem like a small task, but it serves as a powerful motivational tool. Seeing daily visual evidence of your progress can help you stay committed, especially when the changes are gradual and not immediately noticeable.

• Benefits: Progress pictures provide a visual diary of your transformation, helping you stay motivated and accountable. They can also be a reminder of how far you've come, which can be particularly encouraging during challenging days.

• Tips: Consistency is key when taking progress pictures. Ensure you use the same location, lighting, and pose each day to accurately track your changes. Some participants find it helpful to take photos in the morning, before consuming any food or drink, to maintain consistency.

Read 10 Pages of a Non-Fiction Book Daily

The final task requires you to read 10 pages of a non-fiction book every day. This task is designed to nourish your mind with new knowledge, improve your focus, and reinforce your commitment to self-improvement.

• Benefits: Reading non-fiction can enhance your knowledge, improve cognitive function, and increase mental resilience. Studies suggest that regular reading can reduce stress, improve brain connectivity, and even slow the progression of cognitive decline in older adults⁵ . It also helps build a growth mindset by exposing you to new ideas and perspectives.

• Book Recommendations:

  • Mindset: The New Psychology of Success

  • The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph

  • The Four Agreements: A Practical Guide to Personal Freedom

  • Never Finished: Unshackle Your Mind and Win the War Within

  • Can’t Hurt Me: Master Your Mind and Defy the Odds

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Thank you for being part of our journey toward better health and wellness. Stay committed and see you next week!

The Routines Team

Before we wrap up, a quick word from our sponsor:

1  Exercise can lower heart disease

2  Benefits of sunlight

3  Water: Essential for the body

4  Healthy diet

5  Reading Improves Memory, Concentration, and Stress