I’ve never actually finished a fitness challenge—like, ever. Sure, I’ve started many of them, but sticking to it? Nope, that’s not one of my strengths. If you can relate, I’m right there with you. I want to start this challenge, but I’m scared of failing. I’m worried that I’ll get four days into the 75 Hard Challenge and miss a step. Or worse…want to give up.
I’m sure many of you feel the same way. The 75 Hard Challenge is an intimidating mental toughness challenge, one of the hardest out there. But you know what, I’m ready for the challenge! I desire to be more disciplined, to push myself, and to come out the other side a stronger woman.
Fitness is not about being better than someone else. It’s about being better than you used to be.
Unknown
Wow, that quote hit me hard. I don’t need to compare myself to anyone else, as easy as it is to play the comparison game. My focus needs to be on myself and becoming 1% stronger, 1% more focused, and 1% better every day.
I no longer want to have excuses as to why I CAN’T, why I’m giving up, or why I didn’t have time today. I will make the time to plan. I will make the time to prepare. I am going to DO THIS THING! I hope you’re here with me.
75 Hard Challenge Rules
Let’s go over the rules of the challenge first. Don’t let them scare you. I will help you formulate a plan to incorporate each one in a manageable way.
- Drink 1 gallon of water per day.
- Take a daily progress picture.
- Complete two 45-minute workouts a day (one inside and one outside).
- Read 10 pages of non-fiction a day.
- Stick to a healthy diet plan.
- No alcohol.
Also, it’s important to note that if you miss any of the steps above for even a day, you start back at day 1.
Ok, so that’s quite the list. Now, let’s break it down by rule and make our game plan. How are you going to fit every aspect of the challenge into your daily routine? Because this is a DAILY challenge. This is something we need to think about HOURLY even.
Drink 1 Gallon of water per day.
This sounds like A TON of water. 128 oz sounds like such a huge overwhelming number, but the key is to break it down into bite-sized chunks. How can you simplify this? Well, I’m going to take the 16 hours that I’m awake each day and divide 128/16. That equates to 8 oz per hour, which definitely sounds much more manageable.
I will break it up even further for you:
From 5:30-9:30AM Drink 32 oz
From 9:30-1:30PM Drink 32 oz
From 1:30-5:30PM Drink 32 oz
From 5:30-9:30PM Drink 32 oz
You can set an alarm for each time when 32 oz needs to be complete and that will help you stay on track!
If the timings of this method don’t work for you, change the times, but stick to the method. Think you have a better method? Go ahead and try it! As long as you have a plan, you can succeed!
Do you have a water bottle you want to use? It may motivate you more if you purchase a new (cute! or functional!) water bottle before you start the challenge.
Take a daily progress picture.
Snapping a photo takes all of 10 seconds! However, since it’s so simple, it’s also easy to forget. Time does not seem to be a huge factor in completing this task each day. But deciding: WHEN will you do this?
For me, the best time is when I’m getting ready in the morning. My plan is this: I will set 3 alarms to remind myself, so by 8:00am every morning, I will have a progress picture taken.
You can use habit stacking to remember this, which is using an existing habit to build a new habit. Let’s say you always shower and get dressed in the morning. This is your habit that ALWAYS stays the same. Right after you get dressed, add in the habit of taking a daily progress picture. So, (hopefully) the habit of getting dressed will be the trigger to remember to take the picture.
Complete two 45 minute workouts a day.
1 1/2 hours working out in a single day? 6 months ago, that would have sounded like torture to me!! I mean it still does sound pretty crazy.
Again, let’s break it down. What are movement activities you ENJOY doing? I know I enjoy walking. It’s peaceful, it doesn’t make me sweat! Playing tennis with a friend? Obviously this probably won’t happen every day, but could you make it happen once a week?
Haven’t set foot in a gym since you were 20 years old in college? No one said you had to get a gym membership 🙂 Although it might be helpful!
This 75 Hard Challenge is about challenging yourself. It’s not supposed to be easy, it’s supposed to take effort and be difficult.
So, here’s my plan! I will walk for 45 minutes in the morning. I love being outside in the mornings-it’s peaceful and calm, it’s relaxing and beautiful. Before it gets too hot here in West Texas, I realize I need to get the outside workout checked off my list. I will carve out that time when the rest of my family is maybe even still sleeping.
Then there’s the second workout (I can’t believe I’m agreeing to two workouts in ONE DAY)!! I am also getting a gym membership (with childcare) so I can devote 45 minutes in the afternoon to working out at the gym. I like the variety of cardio equipment and the strength training possibilities are endless at the gym too.
I had a gym membership about 3 years ago when my daughters were younger (and my two older kids were in school). We would go almost every morning for an hour; we made it part of our daily routine. That’s what you’ll have to do now: make the workouts a part of your daily routine. Something that is non-negotiable.
Read 10 pages in a nonfiction book.
Any fellow book lovers out there?? I hope I’m not alone, but this is the part of the challenge that excites me the most. Although fiction is normally my jam, I’m looking forward to diving into some nonfiction for the first time in awhile.
So again, let’s make a plan for this part of the challenge. When will you fit it in? I know I have at least 30 minutes right before bed to read. In fact, I already do read before bed. However, I think reading nonfiction will make me sleepier, so I want to fit it in earlier in the day.
I estimate it will take me 15-20 minutes to read these 10 pages, so I can absorb what I’m reading. I will plan that in the afternoon while my kids have quiet time.
You should also plan WHAT you want to read. Make a list of some non-fiction books that you might be interested in reading during the 75 Hard Challenge.
Here’s my List:
- Habits of the Household
- Present over Perfect
- The Well-Watered Woman
- Tiny Habits (Atomic Habits is another great choice if you haven’t read it already!)
- Hard is Not the Same Thing is Bad
Obviously, I probably will not read all five books, but you never know. I may choose to read more than the 10 pages per day. Just make sure you have a list of a couple books and access to them (through your local library or purchase them from Amazon).
Do you have a Kindle? My husband bought me a Kindle for my birthday and it is one of my most used possessions at this point. It’s definitely a great investment if you’re an avid reader.
Stick to a healthy diet plan.
This isn’t a very descriptive rule, so it’s on you to decide what foods are healthy and what foods make you feel the best. You will need adequate protein, carbs, fiber, and healthy fats. My plan is to aim for over 100g of protein a day, as well as amp up my vegetable intake. Also, I plan to cut out any extra refined sugar (this is the part that I hate most).
How will I accomplish this? Well first I will plan each week what meals I want to eat. Breakfasts will either be greek yogurt (high in protein!) with berries and granola OR eggs with veggies in them. Lunches will include rotisserie chicken bowls or salads. Dinners will be vary and will be preplanned for the week.
No cheat meals are allowed either. So, you will need to have a plan in place for that summer weekend away or your best friend’s birthday dinner.
The most important steps here are planning healthy meals and buying healthy groceries. Also, eliminating any tempting food you have at home already is a must! My self-control is not the greatest, so I feel like eliminating access to those unhealthy foods is my best chance at success.
If you’re interested in eating high protein, I have a blog post you should definitely check out: HOW TO CONSUME MORE PROTEIN: MEAL PLAN FOR 140G OF PROTEIN.
No alcohol.
I haven’t had an alcoholic drink in like three years, so this one is not a challenge to me personally. However, it may be your GREATEST challenge in the 75 Hard Challenge. It will be so worth it though to eliminate alcohol and notice how it changes your body and how you feel. I guarantee you will FEEL and LOOK so much better!
You can Succeed at The 75 Hard Challenge
Well there you have it! The 6 main rules that make up the 75 Hard Challenge. It is called HARD for a reason. But hard doesn’t have to mean impossible for you. You will be mentally and physically tougher after these 75 days!
The OTHER HOW to consider is HOW will you keep track of this? A habit tracker printable would definitely be helpful, so I have included a link HERE where you can choose a template to help keep track of your progress.
I encourage you to have a bible verse or a motivational quote that you can refer to, something that will bring you inspiration and encouragement when you need it most. Philippians 4:13 is mine for this challenge. I truthfully can’t do anything without Jesus’ strength and guidance in my life. Especially not a challenge of this magnitude!
I hope you made a plan along with me and that you feel confident in your plan to complete this challenge.
If you need accountability with this challenge, find a friend or significant other who may want to join you on this adventure (or at least be your support buddy!) I plan to write another blog post when I am halfway through the challenge, so I can check in with myself and with anyone completing the challenge with me!
Make your plan now. Decide on a start date. Then just start! YOU CAN DO THIS!
Disclaimer: The information provided in the blog byrachellynn.com is for educational and informational purposes only and solely as a self-help tool for your own use. It is not intended to replace professional medical advice. You should consult a doctor before starting any fitness or diet program, especially if you have health concerns or haven’t exercised in a while.
Related Posts to Read Next!
- A Protein-Filled What I Eat in a Day: HOW TO CONSUME MORE PROTEIN: MEAL PLAN FOR 140G OF PROTEIN
- Looking for some Healthy Habits to Try?: 8 HEALTHY HABITS YOU CAN START TODAY
