I’m not sure if any of you have heard of the 75 hard challenge, it was a daily challenge proposed by Andy Fricella. It isn’t exactly a diet plan or a fitness plan, though that is a part of it, instead it is branded as a test of mental fortitude. The rules of the challenge are as follows.

Follow one diet plan of your choosing (no alcohol & no cheat meals allowed)
Two 45 daily workouts (one must be outdoors)
Take one daily progress picture
Read ten pages of a non-fiction self improvement book per day
Take a daily 5 minute cold shower
Intake one gallon of water per day

While I won’t go into the logistics of why I don’t think the 75 hard or for that matter Whole 30 lead to positive life changes or permanent ones, I will admit the challenge has its merits.

A few friends of mine have taken the challenge & completed it in its entirety & while I’m sure most would attest that they don’t regret the experience it’s not something they’re actively looking to undertake again. I aimed to create it in a better form, in a manner that personalizes the experience for me while creating lifestyle change that I could use moving forward.

As many of you can probably tell from a lot of my previous blogs I eat paleo quite often, following more of the primal side of the diet. One of the beauties of paleo/primal is that it has room for forgiveness asking you to partake in it 80-85% of the time instead of forever making you long for the foods you love but can no longer consume. Paleo also has the benefit of allowing some alcohols but those derived from paleo approved sources which for a wine lover like me is a major win. My modification of the 75 hard challenge follows the diet of my choice, paleo, with the inclusion of two cheat meals & the occasional bottle of wine or cocktail.

The next aspect of the challenge is the physical side of it. 45 minutes, twice a day. An hour & a half total. Every. Single. Day. Y’all that’s just downright unhealthy. Your body needs rest, it needs time to heal. I know training hard leads to amazing results but there has to be a conscious effort into maintaining the body involved as well. My modification; seven & a half to eight hours of exercise per week. It allows you to workout hard for longer amounts of time while still allowing yourself & your body to rest periodically, to take a day off. The 75 hard challenge would tell us that resting would require us to restart the challenge, I would rather you come out the other side a healthy, happy human.

I’m just going to outright tell you I don’t do the progress pics. I think looking for progress day to day to day minimizes the growth you’re actually achieving. It’s also an easy way to get discouraged. Not looking different enough from the day before or the week before is what leads so many into self deprecating habits or toxic mindsets. Your body fluctuates 5-10 pounds a week anyway in addition to the fact that working out is literally tearing down muscle to rebuild it. You’re going to look “more cut” & less so from day to day, documenting such doesn’t feel like a healthy way of viewing that.

I started this challenge with the thought of making the reading 10 pages of anything. I think I’m sticking to that. We as humans don’t read enough. I would say out of the people I know only about 5-10% of them actively read books. That’s sad. I think if a challenge incorporates reading in any form & gets people to actually read then it’s a win in my book (see what I did there?) Read what you’re passionate about, it doesn’t have to be the book that makes you realize you have too many attachments or that you have the ability to be superhuman or manifest money. Read what you love, it’ll improve your brain & open up your mind, screw the requirements.

Honestly, I didn’t know that the shower was part of the challenge. I may have to throw that in haha. I mean at the end of the day cold showers have a lot of very great health benefits! It raises your metabolism, it increases your circulations, it boosts immune function, it reduces muscle soreness, & the list goes on & on. I know it may not be for everyone but I think I’ll actually incorporate it slowly, dropping the temperature over the duration of the shower instead of taking the polar plunge every single day.

A daily gallon of water is a great goal to strive for! Sometimes though a gallon of water can be too much or even too little depending on how much you weigh. I think the typical rule of thumb is that you’re supposed to drink half your body weigh in ounces but you also have to be careful not to dilute yourself. Adding a little sodium to your first glass can help to prevent that or even drinking something else with a little bit of electrolytes will do the trick!

In addition to these changes I’ve taken it upon myself to add in two more daily challenges.

Something Creative/Journeling
Meditation

Your something creative can be anything. It can be painting, writing, designing, playing an instrument, creating a floral arrangement, trying/coming up with a new recipe, just something that engages that left hemisphere of your brain. I often find myself getting frustrated as a songwriter because I can’t tap into my creativity when I want to. This is a good way to flex that mental muscle & establish the neuroplasticity to make your creativity an easy asset to call upon. I also count journaling under this daily task. I think journaling can take a few very helpful forms & often helps clear away the fog hiding all of your great ideas from you. Just journaling about your day, about what’s weighing on your mind or heart, about emotional baggage you’re still holding onto can make all the difference. Likewise writing poetry or a short story helps to get the juices flowing & stretch your creative neural pathways.

The last addition is meditation. Much like reading I think too few people actively practice meditation. Meditation is not just some mystic Buddhist art it is a way of centering yourself. Of coming back to the now & helping to experience your life as it happens. Too often we’re anxious about the unknown future or depressed about the past that way or the way things have change, meditation’s goal is to recenter you in time & in yourself. It is the inner work that we all should be doing. It is the quieting of the mind that allows our problems & areas of weakness to rise up so that we may look at them in a new light, dissect & transform them so that we can let the past, the future, the whatever go & simply be. I have found in the last two weeks of daily meditation that my joy & energy are elevated, my anxiety & depression have almost faded completely, & I am an all around more fun person to be around. If meditation is a new experience to you I highly recommend Headspace on Netflix, they also have an app!

The final step of my “…whatever” hard challenge is forgiveness. This is the key. Forgiveness. There are going to be days where accomplishing all of these things is impossible. There are going to be weeks you don’t meet you exercise goal or don’t read enough & y’all, that’s okay. Really. The difference is that you forgive, let it go, & try to do better the next day or the next week because that’s how we grow. That’s how we become better, not by hard restriction & rule, but by freedom & grace. I don’t want this life style change to be something I do for a month & a half then abandon, I want lasting change. I know, much like the 75 hard challenge isn’t for me, that this might not be for you & you may need to make your own modifications to it, but if you want to change your life for the better there are healthy ways to do it. Do what works for you, what makes you feel fulfilled, what makes you happy, healthy & expands your brain. Hold yourself accountable; set reminders on your phone, set a calendar on your fridge, try it with a friend or loved one. Do something that keeps you on track & keeps you motivated. I can honestly say in the week or two I’ve been doing this my life is improved; I’m sleeping better, I have so much more energy, so much clearer skin, my chronic allergies are hardly noticeable to me. I feel great & I want you to as well. So take the challenge! Make up your own, make it practical, & make your life as you want it to be because you deserve it!

Much Love,

I’m going to outright say it, I think the concept of a new year’s resolution is B.S.. I’m a strong proponent of constantly bettering yourself; you shouldn’t wait for a marked date to start a change you want to make in yourself, you should constantly be evolving & making yourself a better human. I also believe the science that fast life changes never stick, that’s why I think Whole30 is a waste of your time unless you’re on it all the time. We are all creatures of habit, we have a hard time breaking our habits, hence why we must enforce a new habit. I think if you’re going to make a change, really make the change you have to introduce it slowly into your routine & let it grow over time. If you’re wanting to workout more start by doing 30 minutes to an hour three times a week, don’t just jump into a fitness routine that’s going to burn you out quickly. If you want to eat better do so one food group at a time. Start two weeks without soda, then cut out gluten, then two weeks later cut sugar, or whatever your desired goals are!

I think the same goes for reinvigorating your work ethic. If you’re not happy where you are in your career or don’t feel you’re doing enough & need the kick in the pants to get things start taking baby steps to prepare you for the giant ones down the line! Start with something different weekly like self evaluation/course correction, add bits of the grunt work that builds the foundation you need, start a weekly video series, start a weekly blog……

As I mentioned above we are all creatures of habit & this is not only self contained, we feel the same about the world that surrounds us. People want stability; they want reliability & consistency. Your boss wants to see this new found motivation isn’t just something that’s going to fizzle out in a week or two. Your fans want to see that when they show up to your YouTube channel on Tuesday evenings there’ll be a new video up. People crave patterns, the easiest way to move up the ladder is to give people that which they so crave.

All of these are practices we should be doing all the time, not just for the new year. We as a society as a whole need to learn to be more introspect. We chastise people for their shortcomings not realizing they are reflections of our own. We fail to treat people with kindness or empathy because we feel subconsciously that people don’t treat us as such. We don’t take the time to listen, to see someone else’s point of view because we automatically assume people aren’t going to do the same for us. This is a societal change that we must rectify, but it has to be done one person at a time.

I guess all of this is a long winded way for me to say screw your new year’s resolution. You should be introspective & analytical enough to strive for constant evolution. Healthy habits are learned, they aren’t going to magically stick because you took a month to eat broccoli for once in your life or purchased your spouse a Pelaton for Christmas. Small conscious steps are what will make the changes you want, not fad diets, not complaining on the internet about how you’re not where you deserve to be, actual progress. Slow, painful progress. No one scales Everest in a day, don’t expect yourself to either. Be present, be self aware, be kind, & meet people where they’re at. Be patient with yourself, you’ll get there if you put in the effort! Hone your skills, cut out toxic people or the habits that drag you down & take up too much of your life. Happy New Year to you all, remember, baby steps!

Blog: Insert Number Hard Challenge

Blog: New Year, Same Constantly Evolving Me