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75 DAYS TO CHANGE
YOUR LIFE
OCTOBER 10TH - DECEMBER 23RD
TIME'S UP!
75 DAYS TO CHANGE
YOUR LIFE
OCTOBER 10TH - DECEMBER 23RD
TIME'S UP!
SUGGESTED HABITS
While this is not a 75 Hard challenge, there is no doubt that 75 Hard is extremely effective at changing both your body and your mind. We've pulled some suggested habits that we think will help you gain optimal results for the Transformation Challenge and we recommend implementing them daily!
Clean up your diet.
However you choose to structure your diet is up to you. This is by far the most important part of this challenge. If you don't exercise discipline with your diet, you will not see results. So whether you pick a specific diet and stick to it for 75 days, or you opt to be more intuitive and focused on making healthier food choices, make a game plan before you start.
Pick something that excites you.
Make the commitment to challenge yourself each day physically. Rain or shine, hot or cold, no excuses. Pick a form of exercise that excites you. Become obsessed with your growth.
Stay Hydrated.
Those of you that have done or heard of 75 Hard know the gallon rule. Whatever quantity "staying hydrated" means to you, make that your daily goal. This will help your body recover and have the energy to execute each day. The recommended water intake for an individual is half your body weight in ounces. Your salt and/or electrolyte intake is also important to make sure your body is absorbing all that water!
Drop your ego.
Take some time each day to pray, meditate, or do some kind of practice to get out of yourself. Research shows that gratitude is good for your health and a big factor in mantaining good habits and a healthy lifestyle.
Put it in writing.
Write down some long-term and short-term goals and what you need to do to achieve them. Check back at the end of your 75 days and see what progress you've made.
SUGGESTED HABITS
While this is not a 75 Hard challenge, there is no doubt that 75 Hard is extremely effective at changing both your body and your mind. We've pulled some suggested habits that we think will help you gain optimal results for the Transformation Challenge and we recommend implementing them daily!
Clean up your diet.
However you choose to structure your diet is up to you. This is by far the most important part of this challenge. If you don't exercise discipline with your diet, you will not see results. So whether you pick a specific diet and stick to it for 75 days, or you opt to be more intuitive and focused on making healthier food choices, make a game plan before you start.
Pick something that excites you.
Make the commitment to challenge yourself each day physically. Rain or shine, hot or cold, no excuses. Pick a form of exercise that excites you. Become obsessed with your growth.
Stay Hydrated
Those of you that have done or heard of 75 Hard know the gallon rule. Whatever quantity "staying hydrated" means to you, make that your daily goal. This will help your body recover and have the energy to execute each day. The recommended water intake for an individual is half your body weight in ounces. Your salt and/or electrolyte intake is also important to make sure your body is absorbing all that water!
Drop your ego.
Take some time each day to pray, meditate, or do some kind of practice to get out of yourself. Research shows that gratitude is good for your health and a big factor in mantaining good habits and a healthy lifestyle.
Put it in writing.
Write down some long-term and short-term goals and what you need to do to achieve them. Check back at the end of your 75 days and see what progress you've made.
WEEKLY PODCAST LINEUP
WEEK 1 - 10/10/2022 - 10/15/2022
75 HARD: A 75-Day Tactical Guide For Winning The War With Yourself
REAL AF with Andy Frisella
What would it be worth to you if you could 100X traits in yourself like confidence, self-belief, discipline, & grittiness...& completely transform your life? These are not traits you are born with, but skills you develop. I've spent more than twenty years figuring out how to master mental toughness & I'm putting everything I've learned into a program I call 75HARD. What's it all about & how can it help you become who you are meant to be & get the life you want? Take a listen.
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WEEK 1 - 10/10 - 10/15
75 HARD: A 75-Day Tactical Guide For Winning The War With Yourself
REAL AF with Andy Frisella
What would it be worth to you if you could 100X traits in yourself like confidence, self-belief, discipline, & grittiness...& completely transform your life? These are not traits you are born with, but skills you develop. I've spent more than twenty years figuring out how to master mental toughness & I'm putting everything I've learned into a program I call 75HARD. What's it all about & how can it help you become who you are meant to be & get the life you want? Take a listen.
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WEEK 2 - 10/16 - 10/22
Focus Toolkit: Tools to Improve Your Focus & Concentration
Huberman Lab
In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs.
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WEEK 3 - 10/23 - 10/29
Jesse Itzler on How to Stop Being Realistic and Shoot for the Moon
Impact Theory with Tom Bilyeu
Jesse Itzler is a self-proclaimed adrenaline-junkie taking on and pulling off unlikely challenges such as founding a private jet company, with no experience, after being told he couldn’t and running 100 miles in 24 hours. His fearlessness and boundless curiosity have not only made him a successful entrepreneur but a man likely to die with no regrets. The best-selling author of Living With A SEAL talks about maximizing life’s potential on this episode of Impact Theory with Tom Bilyeu.
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WEEK 4 - 10/30 - 11/5
#1212 - David Goggins
The Joe Rogan Experience
David Goggins is a retired Navy SEAL and former USAF Tactical Air Control Party member who served in Iraq and Afghanistan. He is an ultramarathon runner, ultra-distance cyclist, triathlete and world record holder for the most pull-ups done in 24 hours. His new book "Can't Hurt Me" is available now via Amazon.
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WEEK 5 - 11/6 - 11/12
You Get The Life You Give Yourself. With CEO, Matt Malone
Jocko Podcast
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WEEK 6 - 11/13 - 11/19
#1819 - Cameron Hanes
The Joe Rogan Experience
Cameron Hanes is a master bowhunter, outdoorsman, elite athlete, and host of the podcast “Keep Hammering with Cameron Hanes.” His latest book, “Endure: How to Work Hard, Outlast, and Keep Hammering,” is out on May 17.
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WEEK 7 - 11/20 - 11/26
TBD
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WEEK 8 - 11/27 - 12/3
TBD
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WEEK 9 - 12/4 - 12/10
TBD
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WEEK 10 - 12/11 - 12/17
TBD
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WEEK 11 - 12/18 - 12/23
TBD
