I just recently completed my ’75 Hard’ challenge. If you are unfamiliar, it is a self-improvement program created by Andy Frisella, a supplement CEO and speaker who hosts the Real AF podcast. Frisella claims that this program can permanently change your life by transforming your mindset and habits. I wanted to find out if this is true.
What is 75 Hard?
The program consists of five simple tasks that you must complete every day for 75 days without any compromise or substitution. If you fail to complete any task or deviate from the rules in any way, you have to start over from day one.
The tasks are:
- Follow a structured diet of your choice (no alcohol or cheat meals allowed)
- Work out twice a day for at least 45 minutes each (one workout must be outdoors)
- Drink one gallon of water per day
- Read at least 10 pages of a nonfiction book per day
- Take a progress picture of yourself every day
These tasks may seem easy at first glance, but they are designed to challenge you physically and mentally. You have to stick with them no matter what the weather, your schedule, or your mood is like. You must be consistent and disciplined every single day for over two months.
Who is Andy Frisella
Andy Frisella is an influential American entrepreneur, podcaster, author, and speaker, who is best known for being the founder and CEO of 1st Phorm International, a multimillion-dollar nutritional supplement company, and the host of The MFCEO Project Podcast.
Frisella started his entrepreneurial journey by selling baseball cards as a teenager and went on to create several successful companies over the years. He is renowned for his no-nonsense, tough-love approach to business and personal development, and has written several books on the subject, including The MFCEO Project, 75 Hard, and The Andy Frisella Show.
My 75 Hard Challenge
I started my 75 Hard challenge between January 9th and March 24th 2023. I wanted to do it for several reasons:
1. It was the perfect opportunity for me to flex my self-discipline muscle and level up my mental toughness!
2. 20 years ago I made the decision to stop being a victim of circumstances and started to rebuild my life. I promised myself that I would apply everything I’ve learned since then and give it my all! I was excited to see the incredible results I would achieve by committing 100% to this program!
3. Lastly, as a Diamond Elite Executive Coach, 2022 was a record-breaking year for me, and I want to lead by example and show my clients how to push through the toughest of challenges and become the best versions of themselves! It’s my turn to do my bit and be a congruent leader and coach.
I didn’t do this on my own we had a team and there were 4 of us Julie McConnachie, Nikola Kelly, and Steve Wyper all great friends of mine and my wife.
We kept ourselves accountable within a WhatsApp group where we all posted daily and did weekly reviews. This was a powerful component of all of our successes having an accountability group is really important in challenges like these.
Thank you, Julie, Nik and Steve for doing this with me and inspiring me the whole way through.
My Body Transformation
Weigh loss = 20lbs from 17st 2lbs to 15st 10lbs
Inches burned = 25
BF reduced by 7 %
Fat-Free Mass Index up from 20 -21.5
I’ve shared my macros and calories in the gallery below. I didn’t track week 9, since I was out for Thai food and a steak that week.
I’m happy with my results so far and I will share a physique update throughout the first 8 months of 2023 before I get cuddlier for the winter.
During the last 3 weeks of calorie restriction, I became very aggy and had intense mood swings.
I definitely wasn’t at my best to be around it was hard work and it is something that I need to work on. On reflection, I should have stopped dieting at 7 weeks, ate at maintenance for a week then finished the final 2 weeks with a slight reduction (I know this for the next time I do this).
I also learned that it’s important to step back, look in, take a deep breath, smile, and know that as you think so you shall become.
What are the next steps?
I aim to keep the daily routine and rituals in place so I don’t lose the momentum I’ve built up over the challenge and use this as a template and apply it to another area of my life that needs to be focused on.
I also learned that it’s important to step back, look in, take a deep breath, smile, and know that as you think you shall become.
“Strength for life”
Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker, and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true mission in life.
In his own fitness journey, Davie has athletically competed in Mixed Martial Arts fighting for Scottish and British titles, boxed for Scotland’s top amateur boxing team, and competed internationally in Girevoy (kettlebell) Sport.
Diving into the world of sports and wellness has helped Davie to deal with his own inner demons. He. overcame many dark times using his own unique method to complete his cycle of H.E.A.L.I.N.G.