For the last month, I have taken part in a challenge called 75 Hard.
The First Part: Exercise
The first part of the challenge is to exercise for 45 minutes twice daily, once outside. I usually go for a walk, either alone or with a local group. This is a great way to soak up some sunshine, spend time in nature and get my limbs moving and lungs breathing.
The Second Part: Water
The second part of the challenge involves drinking plenty of water. The ‘Optimal Water Intake’ is 3.8L for men and 2.5L for women. Pacing is the key—drink little and often. It may seem like a lot but remember that our bodies and brains are over 70% water. If I am not doing the exercise, 2L is enough.
The Third Part: Diet
The third part is watching what I eat. Although I get to choose my own diet, the rules state that I’m not allowed to snack in between meals and shouldn’t consume ‘cheat meals’ which could be takeaways or fast food. I have been aiming for 2-3 main meals a day, with my breakfast being the biggest meal to set me up properly and allow my blood sugar levels to stay consistent by including lots of fruit, nuts, seeds, cereal and bread. The last meal I have is usually the smallest, to allow for good digestion and the best possible night’s sleep. No snacking allows my stomach the 4hrs it needs to digest plus time to rest—hence why intermittent fasting is also beneficial.
The Fourth Part: Accountability
“Our character is what we do when no one else is watching” The next part is all about accountability. Have you ever found that it is much easier to stop doing something when no-one is watching? I admit that I have given up on many goals due to discouragement. The old saying, ‘Our character is what we do when no one else is watching’ stands true in personal and professional pursuits.
In 75 Hard, we need to post daily progress photos or videos. I find it difficult to show snippets of my personal life as I’m quite private and often feel like it wouldn’t be wise to share things with a bunch of internet strangers. But I have found that by sharing my journey with others, conversations have opened up more easily. Looking at this challenge as a fun way to improve my health and share my progress has made it less daunting.
Our WhatsApp group has benefited me most. We can post as often as we like any encouraging words, quotes, progress photos and videos. There are members that do check-ins daily, weekly and others that are just along for the ride which is okay too because we all encourage one another to live a happier and healthier lifestyle.
The Fifth Part: Reading
The fifth and final daily aspect of this challenge is to read 10 pages of a non-fiction book. This has been a great way for me to get through some books that I have recently acquired that particularly interest me on music, business, nutrition and Christianity. I am reading a book about how to create a healthy and successful music career (as I love to make music as a hobby) and an amazing little health and wellness book entitled, ‘The Power of Hope’. It includes practical tips, dietary information, nutritional guidance, real-life case studies, mini health questionnaires and inspiring stories to help you grow spiritually whilst looking after your health.
Conclusion
Now, the reason this challenge is called 75 Hard is because it is HARD! There are other options available such as 75 Soft where you can be more flexible by only exercising a few times a week for 30 minutes, listen to audiobooks instead of reading and you are allowed cheat meals. The main thing that both challenges foster is commitment and consistency because if you miss a day, you must start all over again!
Our group is currently over a month into the challenge, with many seeing huge breakthroughs, aims being realised and those who pray (including myself) seeing answers. So, if you’re interested in taking a step toward a fuller life, consider undertaking a similar challenge, joining a walking group, learning about how your body works and how you can achieve optimum health. You could be the inspiration that someone else needs.